Strength training isn't only for bodybuilders. Stronger muscles help protect your joints, support your bones, improve balance and make everyday tasks easier at any age.
Why it matters
- Maintains muscle mass, which naturally declines with age.
- Strengthens bones and may reduce fracture risk.
- Improves blood sugar control and supports a healthy weight.
- Reduces the risk of falls and injuries.
A basic full-body routine (two or three days a week)
- Squats: 2 sets of 8 to 12.
- Push-ups (on your knees or against a wall if needed): 2 sets of 6 to 10.
- Rows with a resistance band or dumbbell: 2 sets of 8 to 12 per side.
- Glute bridges: 2 sets of 10 to 15.
- Plank: 2 holds of 20 to 30 seconds.
Key principles
- Technique first. Use light weights until the movement feels controlled.
- Progress gradually. Add a little weight or a few reps once it feels easy.
- Rest. Leave at least a day between sessions for the same muscles.
- Breathe. Don't hold your breath during effort.
Soreness is normal, pain isn't
Mild muscle soreness for a day or two is common. Sharp or joint pain is a sign to stop and seek advice.
General information only, not medical advice. Always talk to a qualified health professional about your own situation.
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