Strength workout for over 50
Strength is one of the best things you can train as you age. This session builds legs, back and shoulders with controlled reps.
The workout
- Squat10 reps (to a chair if you like)
Turn sideways. Keep one hip, knee and ankle in view.
- Bent-over row12 reps with light dumbbells or a band
Shoulder, elbow, wrist and hip in view.
- Overhead press10 reps, light
Step back so your hands stay in view overhead.
- Deadlift10 reps, light hip hinge
Shoulders, hips and knees in view.
- Knee lifts20 marching knee lifts, hold a counter
Hips and knees in view. Counts steps, not distance.
2–3 rounds, 90 seconds rest. Check with your doctor first if you have a heart or joint condition. Warm up for a few minutes first, and stop if anything hurts.
Questions
Do I need equipment?
Light dumbbells or a resistance band help for the upper-body moves. A loaded backpack works too.
How often should I do it?
2 to 4 times a week with a rest day in between is a good start. Apex One's Today's plan suggests when to push and when to rest.
How does Apex One help?
Prop up your phone and it counts every rep out loud, only counting full-range reps, and saves your sets, streak and personal bests.