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Daily Exercises for Women Over 55 to Maintain Strength (According to a Personal Trainer)
According to the International Personal trainer Academy, regularly performing these four daily exercises can help women stay stronger than most 40-year-olds after 60. Maintaining muscle mass is key, and can be achieved through weightlifting, an active lifestyle, or incorporating movement into yoru daily routine.
Here are the exercises, as outlined by trainer Angelino:
1. Dumbbell Goblet Squats
This is a great all-around lower body exercise that also engages your upper body.
* How to do it:
- Stand tall, feet slightly wider than shoulder-width.
- Grasp a dumbbell with both hands, and hold the weight in front of your chest with your elbows pointing down and tucked in.
- Hinge at the hips and bend your knees to squat, keeping the weight in place.
- Squat as far as you can with a straight back.
- Push through your heels to return to the starting position.
* Sets & Reps: 3 sets of 6 to 8 reps.
* Tip: Start with body weight if needed.
2. Dumbbell Bench Press
This exercise targets a notable portion of your upper body muscles.
* How to do it:
- Lie flat on your back on a workout bench.
- Hold a dumbbell in each hand just outside your chest.
- Keep your feet flat on the ground and maintain an engaged core.
- Press the dumbbells over your chest until your arms are extended but not locked out.
- Use control to lower the weights.
* Sets & Reps: 3 sets of 6 to 8 reps.
