Learn more ‘What Are The 6 Best Exercises You Can Do To Tone Your Body After 60?’ Strength training activities are the most effective move you can take if you’re over 60 and wish to improve your fitness or maintain it while adding some muscular definition.
Sarcopenia, a disorder that can start as early as 30 years old, is a natural reduction in muscle mass and strength as you become older. Strength training routines are therefore essential if you want to maintain your muscular mass as you age. Fortunately, we worked with Rosalind Frydberg, CPT, a certified personal trainer, ARORA coach, and instructor at Life Time Woodbridge, who specializes in active aging, to give you the six exercises that will help you tone your body and build muscle mass after the age of 60.
Strong, powerful muscles help you age more slowly and live longer, healthier lives. How? by making it easier for you to maintain an active lifestyle and do regular duties like lifting and moving large objects. According to the Mayo Clinic, strength training not only helps you maintain muscle mass but also increases bone density, increases mobility, and lowers your risk of falling. All of these benefits have a substantial positive impact on your quality of life.
I hope you’ve come to the conclusion that strength training is necessary if you want to live a long and healthy life (looking great is just a bonus). If so, let’s get started with Frydberg’s top workouts for maintaining your physical fitness after 60 and toning your physique.
Bicep Curls
After giving your legs a good burn, it’s time for an upper-body exercise. Ten single-arm bicep curls on each side, alternating between reps, are performed while your feet are firmly planted on the tension band. “Pay attention to how your wrists are held. As your arms curl up, they should be flat “Frydberg advises. “For best results, go as high as you can, then gently drop while flexing the bicep against the resistance.” With a 30- to 45-second break in between sets, perform three sets of 10 repetitions for each arm.
Lateral Walking + Tiny Pulses
Grab a resistance band with one handle in each hand for this workout. After then, place both of your feet closely together on the band. Use your arms to pull up on the band so that there is resistance and the band is taut. Take six lateral steps in each direction. The lateral step requires you to contract your thighs and core. When moving right or left, it will feel as though you are utilizing your right leg, according to Frydberg. Make sure you’re walking straight ahead, one foot in front of the other.
Follow it with six steps in the opposite direction. After pausing and taking a little break, repeat the previous round of six steps in each direction. Complete a total of three rounds. “When you’ve completed three rotations, extend your right leg while gripping the band with both feet on the ground. Perform ten pulses on each leg “Frydberg offers guidance. “As you get older, this technique is fantastic for stability and mobility.”
Hinged Rows
Bicep curls are followed immediately with hinged rows, a great workout for strengthening the muscles in your back, arms, chest, and quads. Frydberg instructs, “Hold the resistance band handles in each hand, push back your tailbone while maintaining a powerful chest and head in line with the back.” “Using both handles at once, raise yourself up. Pull your elbows up to your back pockets while maintaining a flat back.” With a 45 to 60 second break in between sets, complete three sets of 10 repetitions.
X Band To High Pull
Next, perform a shoulder workout while standing tall, your feet spread out to shoulder-width, and your hands firmly planted on the resistance band. Cross the handles so the band forms an X, then change your grip. Frydberg advises stretching your abdominal muscles while pulling up on the band. “Keep your wrists and forearms flat while drawing up toward your chest. Your elbows ought to be extended.” When there is the most resistance and the band is at chest height, stop. Hold for one to two seconds, then gradually lower yourself back to where you were. Three sets of 10 reps should be repeated. Between sets, take a 45- to 60-second break.
Tricep Extensions
It is a good idea to perform tricep extensions to target the muscles at the rear of your upper arms since the bicep curls you performed previously worked the front of your upper arms. This will assist tone the entire arm and prevent muscular imbalances.
Holding one handle in your right hand, begin by placing the band on the ground. Put your right foot on the band. Remember that the resistance in the band will decrease the closer your foot is to the handle.
Next, put your left foot in front of the band with a tiny stagger. Bring your right arm back until your elbow is pointing up while clutching the handle. Slowly raise your right arm above until it is nearly straight but not locked at the elbows. After pausing for one to two seconds, lower your arm gradually while maintaining a fixed elbow.
Frydberg explains that if the motion is too challenging, you can use your other arm to assist in pushing back the arm. He continues, “This exercise will tone your triceps superbly.” With 45 to 60 seconds of rest in between sets, complete three sets of eight repetitions for each arm.
Single-Leg Hinge With Row
Let’s move on to the single-leg hinge to complete this full-body resistance band workout with one more lower-body exercise (with a row added in to help tone your upper body). This exercise enhances your balance, strengthens your back muscles, tones your glutes, and tones your arms, according to Frydberg.
First, while holding the handle in each hand, place your right foot on the resistance band. Keep the band taut on both sides, then take a little step back with your left foot, toe pointing downward. Hinge at the waist and push your tailbone back at the same moment. Next, extend your hip as far as you can while lifting your leg. Pause while balancing at the top, then carefully drop yourself back to the bottom. With a 30- to 45-second break in between sets, do three sets of six repetitions for each leg.
