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Top 3 Resistance Training Exercises for People Over 40


woman over 40 deadlifting

As we age, our bodies undergo numerous changes, including a loss of muscle mass and bone density. To combat these changes and maintain a healthy body, resistance training exercises are a must for people over 40. Resistance training helps build muscle mass and increase bone density, which can help prevent injuries, improve overall health, and promote weight loss.


As a local group training gym in Newport News, VA that specializes in clients over 40 years old, we understand the unique needs and challenges that come with aging. That's why we've put together a list of the top 3 resistance training exercises for people over 40 who want to lose fat, gain energy, gain strength, and be healthier.


1. Squats


Squats are a fundamental exercise that targets multiple muscle groups, including the quadriceps, glutes, and hamstrings. These muscles are essential for maintaining good posture and preventing falls, which become more important as we age. Squats also stimulate the release of growth hormone, which can help increase muscle mass and decrease body fat.


To perform a squat, stand with your feet shoulder-width apart, toes pointing slightly outward. Lower your body by bending your knees and pushing your hips back as if you were sitting in a chair. Keep your chest up and your weight on your heels. Once you've lowered your body as far as you can go while maintaining good form, push back up to the starting position.


2. Deadlifts


Deadlifts are another essential resistance training exercise for people over 40. This exercise targets the hamstrings, glutes, lower back, and core muscles, which are all crucial for maintaining good posture, preventing falls, and improving overall strength. Deadlifts also promote bone density, which can help prevent osteoporosis.


To perform a deadlift, we recommend using what is known as a trap or hex bar (as seen in the picture above). Or a Kettlebell. Stand with your feet shoulder-width apart, with a slight bend in your knees. Grasp the trap bar with a neutral grip, hands shoulder-width apart. Keeping your back straight and your shoulders back, lift the weight off the floor by straightening your legs and pushing your hips forward. Once you've lifted the weight as high as you can while maintaining good form, lower it back to the starting position.


3. Dumbbell Bench Press


The dumbbell bench press is a great resistance training exercise for people over 40 because it targets the chest, shoulders, and triceps, which are essential for upper body strength and posture. It also engages the core muscles, helping to improve overall stability and balance. Using dumbbells can provide a greater range of motion and help improve muscular balance and coordination.


To perform a dumbbell bench press, lie on a flat bench with a dumbbell in each hand. Hold the dumbbells with your palms facing forward, elbows bent and close to your body. Lift the dumbbells up and extend your arms straight above your chest. Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body. Pause briefly at the bottom of the movement, then push the dumbbells back up to the starting position.


In conclusion, resistance training exercises are essential for people over 40 who want to lose fat, gain energy, gain strength, and be healthier. Squats, deadlifts, and bench press are three of the top resistance training exercises that we recommend for our clients over 40, but with some special variations. Like squats with a dumbbell, deadlifts with a trap bar, and bench press with dumbbells.


Incorporating these exercises into your workout routine can help you maintain good posture, prevent falls, increase muscle mass, promote weight loss, and improve overall health. As always, consult with a qualified fitness professional before beginning any new exercise program.



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