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Strength training not only strengthens muscles but also improves weight loss, bone strength, mental health, and energy levels. Here are some effective and safe strength training exercises to do after age 40.
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New Delhi: After the age of 40, many biological changes begin in the body, such as a decline in muscle strength, weakening of bones, stiffness of joints, and a slowing of metabolism. While these changes cannot be stopped naturally, they can certainly be slowed down through strength training.
Strength training not only strengthens muscles but also improves weight loss, bone strength, mental health, and energy levels. Here are some effective and safe strength training exercises to do after age 40.
Let's learn about them:
Squats
Squats strengthen the thighs, hips, and lower body. Regular squats tone muscles and increase knee strength. They can be started with your own body weight.
Push-ups
Push-ups are beneficial for the chest, shoulders, arms, and core muscles. It is a compound movement that activates multiple muscles simultaneously.
Planks
This exercise strengthens the core, i.e., the abdominal and waist muscles. It also improves balance, posture, and back pain.
Lunges
Lunges increase leg strength and improve balance and flexibility. They can be performed as forward, backward, or side lunges.
Deadlifts
This is a powerful exercise that strengthens the back, hips, thighs, and grip strength. However, proper form and weight are essential to prevent injury.
Bicep Curls
This is an excellent exercise for strengthening the biceps. It can be done at home with dumbbells or resistance bands.
Bench Dips
This strengthens the triceps and shoulders. It can be easily done at home with the help of a chair or bench.
Glute Bridge
This exercise activates the lower back, hips, and hamstrings. It's also effective for relieving back pain.
Strength training after age 40 not only strengthens the body but also the mind. Incorporating these exercises 3-4 days a week can help maintain muscle strength, flexibility, and energy levels.
