Sculpting strong, toned muscles is an incredibly popular fitness goal, and for good reason. You may have heard this, but as you age, research shows that your store of lean muscle mass decreases. Your muscle strength and function also decreases, making it harder to maintain your independence and much easier to suffer from falls and injuries. That’s why maintaining a solid strength routine is the name of the game, and we’re here to share the steps needed to organize the best workout for stronger muscles after 40.
We spoke with matt morrismaster trainer and program manager, NASM-CPT at Burn Boot Camp, which breaks down everything you need to know about building an effective strength routine for strong muscles after 40.
He tells us, “The best strength training is one you can stick with for a lifetime. But to cover all aspects of strength training, you should choose exercises that cover five of the basic movement patterns. humans.”
These five movement patterns are squat, hinge, lunge, push and pull.
“All of these movement patterns should be performed through the full range of motion, with control, and with a weight that provides adequate intensity for the individual,” adds Morris.
Keep reading to learn all about this master trainer’s best bodybuilding workout for stronger muscles after 40, and then don’t miss 5 Bodybuilding Exercises That Dramatically Change Your Body Shape After 50.
Squat: goblet squats
According to the National Academy of Sports Medicine (NASM), squats are a crucial part of any type of workout, and there are many variations. To perform goblet squats, you will sit with your feet positioned hip-width apart. Hold a kettlebell in the center of your heart. Swing your hips back and lower into a squat. Push off your feet to return to standing.
You can perform deadlifts with a barbell, a kettlebell, or a set of dumbbells (which would be a Romanian deadlift). According to the NASM, to perform a kettlebell deadlift, you will place your feet hip-width apart. Bend your hips back and bend your knees to grab the kettlebell that’s on the floor in front of you. Activate your heart. Push off your feet to lift the weight and stand back up. Then reverse the movement.
Lunge: reverse, front or side slits
The NASM dubs the lunge “an effective lower body training exercise” that has so much versatility. In order to complete a basic vertical lunge, you will keep your torso straight and form what is commonly referred to as a “90/90 lunge”. This means that each knee at the very bottom of the movement forms 90 degree angles. Most of the weight in your upper body will be aligned with your hips.
Thrust: chest press
The dumbbell chest press will work your chest, arms and shoulders, according to ACE Fitness. To set up, hold a dumbbell in each hand using an overhand grip and lie on a flat workout bench. Press each shoulder back and down into the bench. Next, push the weights toward the ceiling, fully extending your arms. When lowering the dumbbells, keep it slow, steady, and controlled. Make sure your elbows do not deviate from the sides of your body.
Finally, it’s time to do some pull-ups, which will work your back and arms, according to ACE Fitness. Of course, you will need a pull-up/pull-up bar handy for this exercise. Start by standing under the bar and bringing your hands directly above your head, making sure your palms are facing away from your body. Jump to grab the bar. Keep your head aligned with your trunk. Then, bend both elbows and pull them towards the sides of your body to gradually raise yourself up. Drive up until your chin is at the same height as the bar. Hold this position for a moment, then lower back down to the position you started in.
Alexa is the associate editor of Eat This, Not That!’s Mind + Body, overseeing the M+B channel and delivering compelling stories about fitness, wellness and self-care to readers. Learn more about Alexa
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