Anti-aging treatments and regimens are becoming increasingly popular in the fields of health, wellness, and fitness. You’ve undoubtedly seen everything from ageless skincare techniques to serums to supplements claiming to make you young appear on social media. With so many products on the market and recommendations floating around, you’re wondering what will truly work. Taking care of your skin and getting only the correct nutrients and minerals might help you appear younger, but you must also exercise regularly. So we’ve compiled a list of the most effective strength exercises for reversing aging after 60.
The kind of exercise you do is important. Those who are 60 and over should focus on strength training above everything else. You not only lose bone density as you get older, but also muscle mass. Maintaining lean muscle is your secret to youth; it keeps you healthy and fit throughout your life. To build more lean muscle tissue, choose mainly complex exercises.
With that in mind, here are the most effective strength exercises for people over 60 to counteract aging. Perform 3 to 4 sets of the following exercises.
1 — Kettlebell Deadlift
For this exercise, you’ll need to be in a standing position in front of the kettlebell with both your feet positioned outside of the weight. Try to squat down low enough to grasp the kettlebell and push your hips back. Make sure your shoulders are perpendicular to the handle and that your body is straight. Keep your core taut and shoulders down while lifting the bell by pushing through your hips and heels. Stand up tall, flexing your glutes at the top of each rep, then reverse it to put down the weight before performing another rep. Perform 3-4 sets of 10 reps on average.
2 — Lat Pulldowns
Take a wide grip on the lat pulldown bar with your arms facing away from you on the outside of your shoulders. Slightly lean back and lower the bar down while squeezing your lats while at the bottom of the movement. And on the way up, put up some resistance by keeping muscular tension in your lats. Get a nice stretch at the top by lifting your shoulder blades just before doing another rep. Do 3 to 4 sets of 10 to 12 reps.
3 — Incline Dumbbell Bench Press
Lie on an incline bench and hold two dumbbells straight up in the air with your arms extended. Pull your shoulder blades backwards and down as you bring the weights toward your chest. At the bottom, get a good chest stretch, then push the weights back to their starting position, while squeezing your triceps and pecs at the top. Perform 3 to 4 sets of 10 to 12 reps.
4 — Seated Row
Grab the attachment and attach it to a seated row machine. Place your feet firmly on the footpads while gripping the handle. Pull out the handle completely, then straighten your legs fully. Maintain an erect chest, and squeeze your back and lats hard at the end of this move by driving your elbows backward toward your hips. Fully extend your arms for optimal stretch in your shoulder blades before doing another rep. 3 to 4 sets of 10 to 12 reps are recommended.