Resistance Training for Men Over 50
When it comes to resistance training, Harrad recommends exercises that “focus on two or three multijoint exercises per major muscle group,” including push-ups, assisted pull-ups, seated cable rows, goblet squats, and dead lifts.
If you’re not sure where to start with weight, Harrad suggests choosing a resistance “at a level of 60 to 85 percent of your one-repetition maximum, at about 8 to 12 repetitions per week. Movements are for major muscle groups that cross multiple joints.”
Doing a full-body workout two or three times a week could help support longevity and maintain muscle mass.
When building a routine, make sure to include exercises for all of your major muscle groups, including your legs, glutes, chest, back, shoulders, arms, and core.
A sample routine might include:
- Goblet squats
- Lunges
- Dumbbell chest presses
- Push-ups
- Lat pull-downs or assisted pull-ups
- Rows
- Shoulder presses
- Rear shoulder fly exercises
- Barbell bicep curls
- Dead lifts
- Tricep cable push-downs
