As you age, you inevitably lose muscle mass, and after the age of 50 it is lost at significant rates. By the age of 70 you may only have half the number of muscle fibers you did in your 20s, according to John Faulkner, Ph.D. So, if you are in your 40s, now it is the time to pick up some weights and slow the decline. Two to three days per week of upper body weight lifting will help you build upper body muscles.
Lat Pull-down
Step 1
Sit on the bench directly below the lat pull-down bar. Grasp the handles slightly wider than hip-width apart. Inhale before beginning.
Step 2
Pull the bar down to the top of your chest. Lead with your elbows and focus on pulling with your back muscles. Exhale as you pull.
Step 3
Inhale as you slowly allow the bar to rise back up to full arm extension, then repeat. Perform 15 to 20 repetitions, and increase the weight as you get stronger, to a weight that only allows the completion of eight to 12 reps.
Chest Press
Step 1
Grab dumbbells in each hand and lie on the flat bench. Place your feet on the floor.
Step 2
Hold your arms out to the sides with a 90-degree bend. Inhale before you begin the press.
Step 3
Exhale as you press the dumbbells up and together, directly over your chest.
Step 4
Slowly lower the weights to their starting position while inhaling. Repeat for 15 to 20 reps. Increase the weight as you get stronger.
Shoulder Press
Step 1
Sit on an upright bench with your hips all the way back and your back touching the back rest.
Step 2
Lift the dumbbells up to shoulder-height, palms facing forward. Inhale before you begin.
Step 3
Exhale as you press the weights up over your head. Keep your core tight and don't allow your back to arch.
Step 4
Lower the weights to shoulder-height while inhaling, and repeat the move 15 to 20 times. Increase the weight and decrease the number of reps as you gain strength.
Bicep Curls
Step 1
Grasp a barbell with an underhand grip, hands roughly body-width apart.
Step 2
Stand up straight with your feet shoulder-width apart and your abs tight. Station your elbows tight by your sides and don't allow them to move. Inhale before beginning.
Step 3
Curl the bar up toward your shoulders while exhaling.
Step 4
Slowly lower all the way, while inhaling. Repeat the curl for 15 to 20 repetitions. As your strength improves, lower the reps and increase the weight.
Triceps Push-downs
Step 1
Grab the triceps rope at the base of each end. Station your elbows at your sides and stand tall with your abs tight. Begin with your arms bent at 90 degrees.
Step 2
Inhale, then press the rope down and out to the sides as you exhale.
Step 3
Inhale as you return your arms to a 90-degree bend. Repeat for 15 to 20 reps initially, but increase the weight and perform fewer reps as you get stronger.
Tips and Warnings
- Warm up your muscles before beginning. Five minutes on the bike or treadmill will help to get the blood flowing and muscles warm to prevent injury. Complete three sets of each exercise. Stretch your muscles after you lift.
- Get medical clearance before beginning any exercise program.
Things You'll Need
- Weight training equipment
Member Comments