"Ageless Strength: Transform Your Body, Transform Your Life in 20 Minutes”
Strength training is essential for maintaining muscle mass, bone density, and overall health, especially as we age. These (2) upper body and lower body strength routine will target major muscle groups to improve strength, stability, and functional fitness -each in 20 minutes. It includes warm-up and cool-down segments, detailed instructions for good form, and recommendations for weight, sets, and repetitions. Research supports the importance of strength training, particularly for individuals over 40, in promoting longevity, reducing the risk of chronic diseases, and enhancing quality of life.
Why Strength Training is Important After 40:
Increased Muscle Mass: As we age, we naturally lose muscle mass, which can lead to decreased strength and mobility. Strength training helps counteract this by stimulating muscle growth and maintenance.
Improved Bone Density: Strength training places stress on bones, which stimulates the production of new bone tissue and helps prevent osteoporosis and bone fractures.
Enhanced Metabolism: Building muscle through strength training increases metabolic rate, helping to maintain a healthy weight and reduce the risk of obesity and metabolic disorders.
Better Functional Fitness: Strength training improves overall physical function, making daily tasks easier to perform and reducing the risk of falls and injuries.
Reduced Risk of Chronic Diseases: Regular strength training has been shown to lower the risk of chronic conditions such as heart disease, diabetes, and arthritis.
Upper Body Strength Routine:
Warm-Up (5 minutes):
March in place: 1 minute
Arm circles: 30 seconds forward, 30 seconds backward
Shoulder rolls: 30 seconds forward, 30 seconds backward
Cat-Cow Stretch: 1 minute
Wrist circles: 30 seconds in each direction
Strength Exercises: Perform each exercise with proper form, using weights that challenge you but allow you to maintain good technique.
Dumbbell Chest Press:
Lie on a bench or the floor with a dumbbell in each hand, elbows bent at a 90-degree angle.
Press the weights straight up towards the ceiling, fully extending your arms without locking your elbows.
Lower the weights back down to chest level, keeping elbows slightly below shoulders.
Sets/Reps: 3 sets of 10-12 repetitions
Bent-Over Dumbbell Rows:
Stand with feet hip-width apart, holding a dumbbell in each hand with palms facing towards you.
Hinge forward at the hips, keeping your back flat and chest lifted.
Pull the weights up towards your ribcage, squeezing your shoulder blades together.
Lower the weights back down with control.
Sets/Reps: 3 sets of 10-12 repetitions
Dumbbell Shoulder Press:
Sit or stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
Press the weights overhead, fully extending your arms without locking your elbows.
Lower the weights back down to shoulder height with control.
Sets/Reps: 3 sets of 10-12 repetitions
Dumbbell Bicep Curls:
Stand with feet hip-width apart, holding a dumbbell in each hand with palms facing up.
Curl the weights up towards your shoulders, keeping your elbows close to your body.
Lower the weights back down with control, fully extending your arms.
Sets/Reps: 3 sets of 10-12 repetitions
Tricep Dips:
Sit on a bench or chair with hands gripping the edge, fingers facing forward.
Walk your feet forward and lift your hips off the bench, keeping elbows slightly bent.
Lower your body down towards the ground by bending your elbows, then press back up to starting position.
Sets/Reps: 3 sets of 10-12 repetitions
Cool Down (5 minutes):
Shoulder Stretch: 30 seconds each arm
Tricep Stretch: 30 seconds each arm
Chest Stretch: 30 seconds
Neck Stretch: 30 seconds
Seated Forward Fold: 1 minute
Lower Body Strength Routine:
Warm-Up (5 minutes):
March in place: 1 minute
Leg swings: 30 seconds each leg
Hip circles: 30 seconds each direction
Forward lunges: 1 minute
Side leg lifts: 30 seconds each leg
Strength Exercises: Perform each exercise with proper form, using weights that challenge you but allow you to maintain good technique.
Goblet Squats:
Hold a dumbbell vertically in front of your chest with both hands.
Stand with feet slightly wider than hip-width apart.
Lower down into a squat (no lower than 90 degrees), keeping your chest lifted and knees behind toes.
Press through your heels to return to standing.
Sets/Reps: 3 sets of 10-12 repetitions
Dumbbell Deadlifts:
Hold a dumbbell in each hand with palms facing towards your body.
Stand with feet hip-width apart, knees slightly bent.
Hinge at the hips, lowering the weights towards the ground while keeping your back flat.
Squeeze your glutes and hamstrings to return to standing.
Sets/Reps: 3 sets of 10-12 repetitions
Lunges with Dumbbells:
Hold a dumbbell in each hand, arms at your sides.
Step forward with one foot and lower your body down until both knees are bent at 90-degree angles.
Push through your front heel to return to standing, then repeat on the other side.
Sets/Reps: 3 sets of 10-12 repetitions per leg
Dumbbell Step-Ups:
Hold a dumbbell in each hand, arms at your sides.
Step onto a bench or sturdy platform with one foot, pressing through your heel to lift your body up.
Step back down with control, then repeat on the other side.
Sets/Reps: 3 sets of 10-12 repetitions per leg
Dumbbell Romanian Deadlifts:
Hold a dumbbell in each hand with palms facing towards your body.
Stand with feet hip-width apart, knees slightly bent.
Hinge at the hips, lowering the weights towards the ground while keeping your back flat.
Squeeze your glutes and hamstrings to return to standing.
Sets/Reps: 3 sets of 10-12 repetitions
Cool Down (5 minutes):
Hamstring Stretch: 30 seconds each leg
Quadriceps Stretch: 30 seconds each leg
Calf Stretch: 30 seconds each leg
Seated Spinal Twist: 1 minute
Deep Breathing: 1 minute
Want more information?
Check out instructional form videos on my website: lisakiely.com
On-demand video membership: lisakiely.com/membership
This strength routine provides a balanced approach to fitness, targeting major muscle groups in individuals aged 40 and over. With a focus on functional movements and proper form, it offers a safe and effective way to improve strength, mobility, and overall well-being. Whether you're new to strength training or returning after a hiatus, this program is designed to meet you where you are and help you achieve your fitness goals. Commit to consistency, embrace the journey, and discover the transformative power of strength training at any age.
