Strength Training for Any Age
Exercise is important at any age, and it comes with an abundance of benefits:
Promoting a healthier, longer life
A stronger heart
Protecting bone density
Studies show that at least 30 minutes of moderate physical activity, should be performed on most days of the week.
Here are some examples of moderate physical activities that you can do:
Strength Training! As much as that may come as a shock, it prevents bone and muscle loss.
Weight Training is best recommended 2-3 times per week.
Cardio: such as aerobics, swimming, and walking, can be performed on days outside of Strength Training.
Lower Body Strength Training Workout
Exercise Tip: Be sure to stretch before the workout.
Although this exercise targets your lower body, keep your belly button pulled towards your spine (keeping the core tight), and keep your weight on your heels.
1. Squats x 20 Reps
With hands out in front of you, make sure you look straight ahead. Pull your glutes back, while keeping your core pulled in. Reach the bottom of the squat (approximately keeping your hip crease just above your knees), and stand back up while ensuring that you squeeze your glutes at the top. Repeat.
Exercise Tip: Make sure your knees are not caving in, and instead, point out towards your toes on every squat.
2. Lunges (Static Hold) x 30 Seconds Right Leg, 30 Seconds Left Leg
Keep your hands on your hips, or if you feel like you’re ready to add weight, then hold a 3-8lb weight at your chest. Hold the lunge in the bottom for 1 second, then switch legs.
3. Lunges (Alternating) x 20 Reps (each leg equals one rep)
Keep your hands on your hips, or if you feel like you’re ready to add weight, then hold a 3-8lb weight at your chest. Hold the lunge in the bottom for 1 second, then switch legs. Repeat.
4. Deadlifts x 20
RepsStart with the weight at mid-shin (if needed use dumbbells, or soup cans even)! Make sure your back is in a straight line, while at a 45-degree angle (ie. no hunching). Breathe in, and stand up to the top with a proud chest, squeeze your glutes, and as you exhale, hinge at the hips and bring the weights back down to mid- shin. Repeat.
*Repeat this workout 3-5 rounds, depending on skill level*