It’s not unusual to hear people in their fifties and sixties say that their metabolism is not what it used to be as they age. It’s not just due to getting old; the reason is that they haven’t been active and maintained the healthy behaviors they established when they were younger.
You should begin to live a healthy lifestyle as early as possible in life because of the endogenous metabolic changes that occur with age. It isn’t too late to get a trim physique if you didn’t start already. You can make it happen if you train correctly. The greatest method to do so is to make strength training a priority. Strength training will help you build muscle, boost your metabolism, and burn more calories than steady-state cardio exercises.
With these exercises below, you can get a skinny physique after 50. Simply incorporate them into your workout schedule and go!
1 — Goblet Squat
Get a dumbbell and hold it with both hands beneath the handle. Keep your torso as upright as possible, push your hips backward, and squat down until the hips are parallel to the ground. Push through your heels to stand back up and flex Your glutes and quads at the end. 3 to 4 sets of 10 to 12 repetitions is ideal.
2 — Lat Pulldowns
The lat pulldown is a fantastic lower-body exercise for those who want to work their lats without sacrificing their biceps. Beginners should start with the standard seated version, but if you’re feeling adventurous, try this one out instead: Lean back just slightly and pull down the bar towards your chest with your elbows, squeezing your lats at the end of the movement. On the way up, keep tightness in your lats. Get a nice stretch at the top by retracting your shoulder blades before doing another rep.
3 — Pushups
Move into a plank position with your body in a completely straight line over the ground. With your feet together and shoulders lined up with your wrists, begin the movement. Keep your core taut and your glutes contracted, and lower yourself while under control until your chest touches the ground. Then push yourself back up, flexing Your triceps and pecs to end the exercise. Do 3 to 4 sets of 10 to 15 repetitions each.
It’s also important to note that if you aren’t yet able to complete a full pushup, you can begin on an incline.
4 — Dumbbell Walking Lunges
Begin with a pair of dumbbells in each hand. Plant one foot firmly and then lower yourself under control until your back knee lightly touches the floor. Advance with the other leg and repeat the process. For each leg, perform 3 to 4 sets of 8 to 10 reps.
5 — Dumbbell Hammer Curls
Get a pair of dumbbells with your palms facing each other in a neutral grip. Curl the weight up while keeping your shoulders back, flexing your forearms and biceps throughout. At the top, squeeze hard, then resist on the way down. Perform 3 to 4 sets of 13 to 15 reps.