exercises for fat and muscle development in those over 50, focusing on compound movements
In the pursuit of a healthier lifestyle, resistance training becomes increasingly important as we age, particularly after the age of 50. This type of exercise, including weightlifting, builds strength and muscle, making it an efficient way to burn calories and prevent muscle decline [1][2].
Personal trainers recommend five compound exercises for burning fat and building muscle after 50. These exercises, which engage multiple muscle groups simultaneously, are crucial for combating age-related muscle loss and metabolic slowdown [1][2].
- Squats - This exercise works the glutes, legs, and abductors, making it key for lower body strength and fat burning [1].
- Deadlifts - Engaging hips, back, hamstrings, glutes, and grip strength, deadlifts provide a full posterior chain workout [1].
- Overhead Press - Targeting shoulders and triceps, this exercise can be performed seated or standing for upper body muscle building [1].
- Bench Press - Focusing on chest, triceps, and front shoulder muscles, the bench press is effective for upper body strength [1].
- Seated Rows - This exercise trains the back and biceps, promoting balanced upper-body muscle development [1].
Incorporating these compound lifts 2+ times per week, combined with moderate physical activity, aligns with recommended guidelines for strength training after 50 to effectively build muscle and burn fat sustainably [1].
To perform a deadlift, stand with feet hip-width apart, bend knees softly, hinge forward at the hips, lower dumbbells down your legs, pausing at shin-level, maintaining a straight back, chest lifted, and shoulders pulled back and down. Reverse the movement to stand and squeeze glutes [1].
A balanced diet high in protein is recommended for burning fat and staying healthy [3]. Progressive overload, or incrementally increasing volume in a workout, can prevent workout efforts from plateauing [2]. Lifting weights helps build stronger bones, muscles, and joints, and aids in staying active [3].
A recent study has found that lifting weights can be as effective as cardio for burning fat [4]. Compound exercises are effective for staying strong and mobile after the age of 50 [2]. For more information on these exercises and other fitness-related topics, follow Tom's Guide on Google News for up-to-date news, how-tos, and reviews.
References:
[1] ACE Fitness. (2021). Strength Training for Older Adults. Retrieved from https://www.acefitness.org/education-and-resources/professional/programs-and-resources/senior-fitness/articles/1071/strength-training-for-older-adults
[2] American Council on Exercise. (2021). The Benefits of Compound Exercises. Retrieved from https://www.acefitness.org/education-and-resources/professional/programs-and-resources/personal-trainer/articles/1173/the-benefits-of-compound-exercises
[3] Mayo Clinic. (2021). Strength Training: Focus on Muscle, Not Weight. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20048389
[4] WebMD. (2021). Weight Training vs. Cardio: Which Is Better for Weight Loss? Retrieved from https://www.webmd.com/diet/weight-loss/features/weight-training-vs-cardio-which-is-better-for-weight-loss
Science indicates that strength training, particularly after the age of 50, contributes significantly to health-and-wellness, especially in the realm of fitness-and-exercise. Incorporating five compound exercises, such as squats, deadlifts, overhead press, bench press, and seated rows, aligns with recommendations for weight-management and proper aging, promoting balanced muscle development and effective fat burning.
