It’s no secret that it’s common to lose muscle as we age. This is due to many factors including being less active, hormonal changes, stress, etc. When you reach middle age and embark on a weight loss journey, it is very important to make sure that you are losing fat and not muscle. We spoke with a fitness professional who reveals the best bodybuilding exercises to lose weight and build muscle at 50.
According to Lance Johnsona leader in personal training at Living time Coon Rapidsyou should perform the workout below two to three times a week to lose weight and gain muscle. Just be sure to listen to your body and develop the best workout plan for you.
Johnson explains: “A major deciding factor is understanding your body and how you feel. If you notice that you are still very sore after a day off, you may need to take that extra day off. As we age, our recovery time will slow down. down, so taking the time to rest properly is the most important part of achieving good results while avoiding injury.
The exercises
Squat with dumbbell and goblet

“Squats are a very important exercise for building your legs and core strength,” Johnson tells us.
- Stand straight with your feet just shoulder-width apart and a dumbbell held at chest height.
- Keeping your feet flat on the floor, press your hips back and lower into a squat position.
- Lower yourself until your thighs are parallel to the floor.
- Drive your feet into the ground to stand up.
- Perform 5 sets of 15 to 20 repetitions with a lighter weight to start.
Push ups


“Push-ups are great for developing your chest, triceps, and shoulders,” says Johnson. “[This exercise is] also an excellent strengthening of the core and abdominals. There can be many variations of push-ups to perform. »
- Assume a high plank with your hands placed just outside shoulder width and your body in a straight line.
- Bend your elbows to lower your chest toward the floor.
- Keep your core strong as you press into a high plank.
- Perform as many reps as possible for 3 sets.
Traction


“These are great for helping develop the back, biceps, and shoulders,” says Johnson. “If you are unable to perform a pull-up without assistance, there are several ways to do it. Many gyms likely have a machine that will help you get up and several handles to perform a pull-up. If your location does not have not a machine, you can hang a band around the bar and step into it to help you get up.
- Grasp a pull-up bar with your hands facing you, shoulder distance apart.
- Hang from the bar with your arms fully extended and tight.
- Bend your elbows to raise yourself until your chin is above the bar.
- Use control to lower.
- Perform as many repetitions as possible for a maximum of 3 sets.
Intensification


- Stand in front of a sturdy box, step, or platform.
- Place one foot flat on the surface.
- Step up, bringing your other foot to meet the one on the surface.
- Step back down with your back foot, followed by your other foot.
- Perform 10 repetitions on each leg for 3 sets.
Reverse crunches
“[This is] a great exercise for tightening the lower abdominal area,” Johnson tells us.
- Lie flat on the floor with your knees raised and your feet together.
- Support your hands and lower your back to the floor, raising your knees and pulling them toward your chest.
- Your glutes and hips can rise off the ground as you pull toward your chest.
- Gradually lower your feet to tap them lightly on the floor and tuck them in.
- Perform 20 reps for 5 sets, performing a total of 100 reps.
Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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