As we age, sarcopenia sets in, causing muscle mass loss and a slower metabolism. However, a recent study found that lifting weights can effectively burn fat and build strength, just like cardio exercises.
Sam Hopes, a certified trainer and fitness editor, shares her favorite compound exercises to keep men over 50 strong, mobile, and healthy. These exercises target multiple muscle groups, helping to prevent injuries and boost metabolism.
While it’s true that burning fat may take more effort as we age, incorporating resistance training into your routine can be just as effective as cardio, if not more so. The key is to focus on overall fitness and expending more energy than you consume.
Here are five compound exercises to get you started:
1. Squat: Stand with feet shoulder-width apart and bend at the knees, lowering yourself down while keeping back straight.
2. Deadlift: Hold dumbbells in each hand and hinge forward at the hips, keeping back straight, then reverse the movement to stand.
3. Push-up: Start in a high plank position and engage core muscles before bending elbows and pushing back up.
4. Row: Stand with feet hip-width apart and hold dumbbells by sides, pulling toward your hips while keeping back straight.
5. Bench press: Lie on a workout bench with feet flat on the ground or bench, extending weights overhead in line with shoulders.
Aim for 3-4 sets of 6-12 reps for each exercise, incrementing weight or volume every three to four weeks to prevent plateaus. Remember, consistency and progressive overload are key to achieving your fitness goals as you age.
Source: https://www.tomsguide.com/wellness/fitness/who-needs-running-these-5-compound-exercises-burn-fat-and-build-muscle-after-50