Anti-aging is the most important thing for many people today. You can see ads all over the place about how to look younger with different types of medical procedures, creams or supplements. While various products and cosmetic procedures may work for some people, the best way to reverse aging is to take care of yourself. That means eating a healthy diet, having a solid skincare routine, drinking plenty of water to stay hydrated, and exercising regularly. It’s a natural, more affordable, and fun lifestyle that you can easily get used to! We’ve come up with the #1 weight training workout to reverse aging after 40, and it’ll give you immediate results.
Let me start by sharing my thoughts on what types of workouts to do. I recommend cardio instead of strength training. My reasoning is that as you enter your 40s and beyond, you lose lean muscle mass. Loss of lean body mass can cause your metabolism to slow down, which can affect how you look and feel. It is said that muscle is the source of youth and you need to make every effort to build and maintain it as early as possible. Cardio is a healthy daily activity that has its time and place, but it should be more of a supplement to your fitness regimen – especially if your goal is to gain muscle, lose fat and keep your body fit Look and feel young.
If you haven’t done strength training yet, now is definitely the time to start because it doesn’t get easier with age. I recommend that most people — especially beginners — do full-body workouts because they can target more muscle groups regularly and improve their fitness faster than regular body part splits. The strength training exercises you should focus on are mainly compound exercises because they use more muscle groups.
Want to reverse aging after 40? This is a full-body weight training workout that you can build muscle, burn fat and help reverse aging after age 40. Check it out below, and next, be sure to read the 6 best exercises for strong arms in 2022, say trainers.
Start your dumbbell squat by grabbing a pair of dumbbells. Stand up straight with your feet just shoulder-width apart. Keeping your chest straight, core tight, and hips pushed back, start squatting until your hips are parallel and the weight is below your shins. Come back up through your heels, flexing your quads and glutes to finish. Perform 3 sets of 10 reps.
RELATED: The Most Effective Exercises To Reverse Aging After 50, Trainers Say
For this exercise, hold the lat pulldown bar with your palms facing away from your outside shoulders. Lean back slightly and use your elbows to pull the bar toward your sternum while squeezing your lats at the very bottom of the movement. Maintain resistance as you ascend and keep your lats tight. Get your shoulder blades up for a good stretch at the very top before doing another rep. Do 3 sets of 10 to 12 reps.
Grab a pair of dumbbells and lie flat on the bench. Place the dumbbell directly above you with your arms fully extended. Pull your shoulder blades back and down onto the bench as you lower the weight to your chest. Fully extend your chest, then press the weight back to the starting position, squeezing your pecs and triceps at the top. Perform 3 sets of 10 reps.
Related: Over 40?These exercises will make your body look 10 years younger, trainer says
Start the dumbbell walking lunge exercise with a dumbbell in each hand. Take a step forward with one leg, keeping your foot steady. Then, lower yourself under control until your back knee lightly touches the floor. Walk forward with the other leg and repeat. Do 3 sets of 10 reps on each leg.
Lie flat on an inclined bench and grab a pair of dumbbells with your palms facing up and your arms fully extended. Keeping your elbows by your sides, roll the weight up and flex your biceps hard at the top. Use your biceps to resist as you lower the weight and get a nice stretch on the bottom. Do 3 sets of 10 to 12 reps.
Liu Tian, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach in Los Angeles. Read More