Trainer Recommends 5 Lean-Body Exercises for People in Their Fifties

In order to sculpt a lean figure and keep it, you'll need to incorporate a few important habits into your daily routine. "Eating a good diet, getting in some exercise, and weight training on a regular basis" should be a way of life. Strength workouts should take precedence over cardio, especially if you want to lose weight. So, in order to help you attain your fitness objective, we've compiled a list of the finest lean-body exercises for people in their 50s.

When attempting to lose weight, you must create and maintain as much muscular mass as feasible. (You might be astonished to find that beyond the age of 30, you lose 3% to 5% of your muscle mass every ten years.) Sculpting lean muscle helps you maintain a healthy metabolism and get the slender, toned appearance you seek. If you concentrate solely on cardio, you will lose muscular mass. Even if you lose weight, your body composition will not improve as much as it should. Strength training at least three times a week is the way to go if you want to stay slender in your 50s.

When it comes to selecting the best lean-body workouts, you should concentrate on the essential movement patterns: squat, hinge, press, row, and carry. If you're not sure where to start, the lean-body exercises listed below will help you get the job done quickly. Check them out, and then read Trainer Says: The 6 Best Exercises for Strong and Toned Arms in 2022.

1 Bodyweight Row

To do a bodyweight row, grab any equipment you have on hand, such as rings, a bar, or a TRX/suspension strap. Use a neutral grip if you're wearing a strap (palms facing you). You can utilize either the pronated (palms overhand) or supinated (underhand) grip if you have a bar.

Start the exercise by stepping forward with your feet. Lean back to a minimum of 45 degrees. Pull yourself in by pulling your elbows towards your hips while keeping your core tight and hips high. To conclude, firmly squeeze your lats and upper back, then fully extend your arms till your shoulder blades stretch at the bottom. Perform three sets of 12 to 15 repetitions.

2 Suitcase Carry

Hold a heavy dumbbell at your side for the suitcase carry while keeping your chest tall, core tight, and spine neutral. Firmly brace your abs, then walk for 50 to 100 feet in a controlled manner. The weight will try to drag you to one side, but resisting it will put your core to the test. Turn around when you've covered the distance, switch the weight to your other hand, and walk back to the start. However, repeat the process three times, 50 to 100 feet on each side.

3 Dumbbell Goblet Squat

Hold a dumbbell vertically in front of your chest to begin this activity. Push your hips back and squat down until your thighs are parallel to the floor, keeping your core firm. To return to the beginning posture, drive through your heels and hips, flexing your quads and glutes to finish. Perform three sets of ten to twelve reps.

4 Kettlebell Deadlift

Position yourself in front of the kettlebell with your feet outside the weight for this exercise. Squat low enough to grab the kettlebell by pushing your hips back. Maintain a straight body and shoulders in line with the handle. As you push through your heels and hips to take up the kettlebell, make sure your core is firm and your shoulders are down. At the height of the action, stand tall and flex your glutes. Before doing another rep, reverse the motion to lower the weight. Perform three sets of ten reps.

5 Incline Dumbbell Bench Press

Begin by lying on an incline bench and holding a dumbbell in either hand. With your arms completely extended, hold them straight up above you. As you drop the weights toward your core, pull your shoulder blades back and down into the bench. At the bottom of the action, get a good chest stretch, then press the weights back up to the starting position while squeezing your upper pecs and triceps. Perform three sets of ten to twelve reps.