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LIFT WEIGHTS AT ANY AGE – Easy strength training exercises for everyone

LIFT WEIGHTS AT ANY AGE – Easy strength training exercises for everyone

Posted on October 25 2017

If you’ve reached the 50+ mark, it is crucial that you make strength training part of your life. Whether or not you are new to weightlifting, the benefits of this activity are numerous. Including weight training in your exercise routine can help contribute to your overall health both physically and mentally. Here are a few of the benefits of pumping a bit of iron.

It can help:

  • reduce blood pressure
  • combat heart disease
  • keep lungs in optimal condition
  • maintain strong bones and muscles
  • reduce body fat
  • boost the immune system
  • maintain healthy joints
  • boost your mood
  • increase energy levels

Another important factor to consider is your health situation. If you have an injury or some physical limitation, or even if you are in tip-top shape, you should let your doctor know you are starting a weight-lifting routine. He or she will be able to guide you regarding your particular situation.Here are a few weight lifting exercises that you can do no matter your age and health situation. Keep in mind to do what feels comfortable. If using 1 or 2 lb-weights is what you feel you can handle, then do so. You can slowly build up to heavier weights once you feel at ease. A good gauge to know if a certain weight is right for you, is that you should be able to lift the weight 10 times with ease but no more than 12 times (your muscle should feel quite tired).

Try this 3-time a week routine and you’ll feel the benefits almost immediately. We’ve set it as Monday, Wednesday, Friday but you can choose the days that work best for you just make sure to rest a day between workouts.

MONDAY – Legs/Lower Body

Weighted Lunges – Do 2 Sets of 15 Repetitions for each leg (be sure to alternate between left and right leg). Rest 30 seconds between each set.

How to do it:

From a standing position, hold a dumbbell in each hand and keep your arms straight down by your sides.  Step forward with your right leg. Make sure your knee is aligned with your foot, do not hyperextend. Lower your upper body until your right leg attains a 90-degree angle. Keep your torso upright.

Weighted Squats – Do 2 Sets of 15 Repetitions. Rest 30 seconds between each set.

How to do it:

From a standing position, hold a dumbbell in each hand and keep your arms straight down by your sides.  Squat down by bending hips back. Knees bend forward. Imagine you’re sitting on an invisible chair, keeping back straight and knees aligned with your feet. Squat as low as you can keeping in mind the ideal squat means your hips and legs are in a straight alignment.

Weighted Side Leg Raises – Do 2 Sets of 15 Repetitions. Rest 30 seconds between each set.

How to do it:

Stand on your left leg, holding on to a chair for support.

Raise your right leg sideways as high as you can while keeping it straight, then, bring it back down crossing it in front of your left leg.

WEDNESDAY – Arms & Upper Body

Tricep Extensions – Do 2 Sets of 15 Repetitions. Rest 30 seconds between each set.

How to do it:

From a standing or sitting position (be sure posture is straight), hold one dumbbell with both hands. Your elbows should be vertically aligned alongside your head. Raise dumbbell over your head by extending your elbows. Hold for 2 seconds then slowly bring dumbbell down behind your head. Be sure to do this movement in a slow and controlled manner. Avoid any jerky movements.

Seated Dumbbell Curls – Do 2 Sets of 15 Repetitions for each arm. Rest 30 seconds between each set. 

How to do it:

Sit on a chair or bench, with a dumbbell in each hand, palms facing upward. Be sure your back is straight and your two feet are flat on the floor. Lower the weights turning palms inward as you do so. Then curl the dumbbells upward toward your shoulders. Hold for a full second before lowering weights back down.

FRIDAY – Mid Section

Weighted Crunches  – Do 2 Sets of 15 Repetitions. Rest 30 seconds between each set.

How to do it:

Lie flat on your back, preferably on a yoga mat for added support and comfort. Plant feet firmly on ground, shoulder-width apart. With both hands, hold a weight to your chest. Slowly lift your shoulders off the floor. Hold for one second then lower yourself down. For added intensity, legs can be lifted to a 90-degree angle and twisted at the ankles.

Weighted Half-Bridge Lifts – Do 2 Sets of 15 Repetitions. Rest 30 seconds between each set.

How to do it:

Lie flat on your back, preferably on a yoga mat for added support and comfort. Plant feet firmly on ground, shoulder-width apart. Place a weight between your upper thighs. Lift your pelvis off the floor and hold for five seconds. Then, slowly lower pelvis back to starting position.

You’ll start feeling the positive results of the routine above immediately. Remember, it’s always a good idea to advise your healthcare practitioner of this or any other exercise routine you plan on starting.

Here’s to a healthy you!

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