Start Strength Training After 60 With These Targeted Moves

Back

A strong back is key in maintaining proper posture, which will prevent future lower back and shoulder pain. Unfortunately, many of people—especially those at or over 60—are rounded at the upper back and shoulders, a condition which is referred to as kyphosis. To combat this, find exercises that stretch the chest wall and strengthen the muscles that pull the shoulder back into proper alignment. Unfortunately, many people tend to focus primarily on lat pulldowns or rows, neither of which is especially effective for correcting common postural alignments. On the other hand, the reverse fly, which can be performed with a resistance band or with dumbbells and a medicine ball, is a fantastic exercise option for targeting the length of the upper back.

Chest

Working your chest after age 60 is important for flexibility, postural enhancement and strength. While many people rely on chest presses to work this area, they are often a primary cause of chronic shoulder problems. Focus on chest flies, instead, which are essential for those with hunched shoulders. Flies not only strengthen the chest musculature, but they will also help to stretch the area, which helps to open the chest wall and mitigates postural problems as we age.

Arms

For arms, the two most popular options seem to be biceps curls or triceps extensions, with there being endless variations for each. Being that the triceps make up approximately 75 percent of your upper arm, this is where you should focus your time, particularly later in life. Tightness in this particular muscle leads to a loss of shoulder mobility, thus focusing on strengthening the triceps could prevent future issues. Generally speaking, triceps extensions that place your elbows near your head are the most effective, as they provide the greatest stretch to the triceps, so keep that in mind when you perform this exercise.

Shoulders

By the age of 60, many people focus on shoulder raises—both lateral and front—to work this important area. However, shoulder raises are often performed incorrectly, which can aggravate prior shoulder injuries or cause brand new ones. Multiple variations of the move are also necessary to target the entire shoulder region, rather than just part of the muscle. A better option is Fred Stellabotte’s Complete Shoulder Move, a four-step move created more than 50 years ago to address shortcomings with standard shoulder exercises. Use very light weights as you raise shoulders up, together, out wide, rotated down and then lower back down by your sides. This multi-faceted move is a must try.
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