The Best Strength Exercise For Regaining Muscle Mass As You Age, According to a Trainer

 

Losing lean muscle mass is one of the numerous changes (and difficulties) that come with becoming older. Once you reach the age of 30, you begin to lose 3% to 5% of your muscle mass every decade, according to Harvard Health Publishing. Over the course of their lives, the majority of men will part with 30% or less. Because of this, it's imperative to maintain and increase your muscle mass while also doing everything in your ability to keep active. We've created a successful strength routine to help you maintain muscle mass as you age.

An immensely crucial habit to establish is strength training at least two to three times a week. By doing this, you can maintain your fitness and increase your muscular mass. Compound motions that concurrently target several muscle groups are the way to go when choosing exercises. Squat, hinge, push, pull, and lunge training should be at the top of your priority list.

Let's begin the #1 exercise to maintain muscle mass as you age without further ado. The exercises listed below should be done in 3 to 4 sets.

Standing in the middle of the trap bar with your feet shoulder-width apart and your toes pointed straight is the proper starting position for trap bar deadlifts. Push your hips back and squat down until you can grasp the handlebars while maintaining a tall chest and a strong core. Driving through your heels will help you lift the bar, and you may finish by contracting your quads and glutes. Three to four sets of eight to ten repetitions should be performed. Push your hips back and squat until the weights touch the floor before performing another rep.

Note: If a trap bar is not immediately available, you can execute this exercise with two dumbbells at your sides or as a kettlebell deadlift.

Related: Perform These Strength Training Exercises to Reduce Belly Fat and Delay Aging

Start the following exercise by placing your arm on a bench while maintaining a tall posture and a strong core. Drive your second arm, which is holding a dumbbell, back towards your body while keeping your elbow extended. At the peak of the action, tighten your upper back and rear delts, then fight the downward motion. Complete 3 to 4 sets of 10 reps for each arm, getting a good stretch at the bottom before you complete another rep.