All articles tagged with #strength training
New research suggests core strength and muscle mass are more important for long-term fitness than aerobic exercise for older adults, prompting guidance on aging-friendly routines that prioritize resistance training alongside daily activity to preserve independence and overall health.
A veteran personal trainer shares six functional exercises for people over 60—door-frame rows, inside-to-outside foot weight shifts, the golfer’s lift, power punches, power sit-to-stands, and the power step—designed to boost strength and balance to help prevent falls, with emphasis on safe form, proper hydration, and a clutter-free workout space.
The article promotes the split squat as the single best strength exercise for runners, explaining that it builds single‑leg strength, hip and knee stability, and balance to improve running economy and reduce injuries; it outlines how to perform it, offers progressions from bodyweight to goblet and Bulgarian variations, and recommends twice‑weekly training with a focus on controlled technique for noticeable gains.
Sponsored feature: Cecilia Harris, a 54–55-year-old trainer and co-founder of RWL, shares her weekly routine focused on longevity through structured strength work, daily movement, and mobility. Her plan spans 5–6 workouts across a week (lower- and upper-body strength, incline treadmill/hill walks, a full-body circuit with lighter weights, a long walk, and a mobility/core session), typically 30–45 minutes per session, underscoring consistency and progressive training over maximal intensity. She emphasizes lifting for bone density and metabolism after 40, tracks progress by weights and reps, and promotes making exercise a non‑negotiable habit—potentially guiding readers to her Lift & Sculpt six-week program.
Longevity fitness shifts the narrative from chasing beach-ready bodies to maximizing healthspan by prioritizing muscle and aerobic fitness that support independence in older age; while the science supports these goals, the piece warns that much of the longevity hype rebrands existing products, cautions against over-tracking and inequality, and advocates a balanced approach: regular exercise, adequate sleep, solid nutrition, and stress management rather than pricey fads or quick fixes.
Experts say spot reduction doesn’t work, but building lean muscle with standing dumbbell work can boost metabolism and fat loss after 60. A trainer-recommended routine includes goblet squats, dumbbell Romanian deadlifts, dumbbell shoulder presses, alternating reverse lunges, and farmer’s carries, performed 2–3 times weekly with adequate protein and a slight calorie deficit; each exercise targets multiple muscle groups to improve strength, posture, and energy.
A HuffPost health piece highlights the heart and mood benefits of daily walking and offers four ways to intensify it: maintain a brisk, moderate pace; add interval jogging or fast walking; incorporate light weights or bodyweight exercises during the walk; and tackle hills for extra challenge. Aim for 150–300 minutes of moderate activity per week and 5,000–10,000 steps daily, staying consistent and listening to your body.
An expert-backed guide lists five multi-muscle moves to rebuild upper-body strength after 50: incline pushups, standing band rows, standing overhead band presses, farmer’s carry, and band pull-aparts. Per Karen Ann Canham, these standing, band- and bodyweight-based exercises improve coordination, posture, and joint stability more effectively than machines, emphasizing quality movement and consistency over heavy loads. Follow the suggested sets/reps: 2–3 sets of 8–12 (or 10–15 for rows), 2–3 sets of 8–12 for presses, 3 rounds of 30–60 seconds for farmer’s carries, and 2–3 sets of 12–20 for pull-aparts.
Tom’s Guide highlights trainer Tina Kuharski’s six-move, equipment-light routine designed for people over 70 to improve strength, balance, core stability and flexibility without a gym. The moves are banded bicep curls, supported leg balance, banded upright row, triceps kickback, calf raises and standing oblique crunch, and the article recommends 2–3 sessions per week (with optional cardio) to integrate this into a home workout.
Regular heavy lifting offers aging adults multiple benefits: increased muscle, better insulin sensitivity, stronger bones, improved cardiovascular health, and enhanced cognitive function and sleep. A quiet revolution in strength-training is challenging the “old and frail” stereotype, with stories of older lifters and compelling mental-health gains. Safety hinges on coaching, proper technique, and gradual progression, including a three-month plan to move from 6–8 reps to 2–4 reps as strength increases, focusing on push, pull, hinge, squat, lunge, and carry movements.
A fitness expert shares four low-impact daily moves that target the transverse abdominis to boost fat loss and midsection stability, arguing that activating deep core muscles and functional strength accelerates belly shrinkage more than steady cardio after age 50.
Experts outline six practical strategies to cut common workout injuries: mix cardio, strength and mobility; see a physio even when not injured; strengthen the glutes; increase load gradually; address muscular imbalances; and use short “movement snacks” to stay primed.
A fitness piece argues that a focused 12-minute bodyweight routine—featuring squats, push-ups, reverse lunges, glute bridges, a standing plank, and slow mountain climbers—can build more strength than longer gym sessions when effort and form are prioritized, with specific sets and reps and minimal rest for full-body engagement.
The farmer’s walk—carrying heavy weights for distance—has moved from strongman lore into clinics and modern fitness as a scalable, full-body workout that improves strength, balance, posture, grip, and cardiovascular fitness (VO₂ max). Variations like suitcase, trap bar, and other carries tailor load and trunk engagement for different goals, while proper form and gradual progression minimize injury risk; its use spans athletes, rehab, and aging populations.
92-year-old Edna Giordano trains four days a week with hour-long strength sessions, cardio warm-ups, and mobility work, finishing with stretches, while staying active daily through NEAT like walking and gardening. She uses light weights, emphasizes consistency, and reports improved mood, sleep, posture, and independence, supported by a protein-forward diet and supplements. Experts say strength training can offset age-related muscle loss and that NEAT significantly contributes to daily energy expenditure, highlighting that staying active overall is key to healthy aging.