As we get older, it gets harder to build muscle, but it’s not impossible.
According to Tom’s Guide, the secret is progressive strength training, also known as progressive overload. This is when you gradually increase the “challenge” placed on your muscles over time. You can do this by increasing weight, increasing repetitions, or “improving control and range of motion, rather than pushing harder all at once.”
A physiotherapist and personal trainer interviewed for the article said aging muscles respond well to the following exercises:
- Sit to stand (chair squat) – sit tall on a chair with feet hip-width apart, press through your heels to stand up fully, then slowly lower yourself back down to the chair.
- Wall push-ups – stand a step or two from a wall, put your hands on the wall at shoulder height, bend your elbows to bring your chest toward the wall, then push back to straighten your arms, keeping your core engaged.
- Step-ups – step onto a sturdy platform (with or without weights) with one foot, stand up tall, bring the other foot up, step back down, and repeat on the other leg.
- Farmer’s carry – hold a weight in each hand, stand tall with shoulders back, walk steadily for the set time, focus on posture, and controlled breathing.
- Shoulder bridge – lie on your back with knees bent and feet flat on the floor, arms by your sides, press through your heels to lift your hips toward the ceiling, squeezing your glutes, then lower back down slowly without letting your lower back collapse. If you want to make it harder, lift one knee toward your chest as you bridge, then switch sides.
For more tips on maintaining an active lifestyle during retirement, check out our other articles on Council of Seniors 365.
And be sure to stop by CouncilofSeniors.com to learn how we’re working to improve the financial well-being of America’s retirees.
