As you get older, your No. 1 concern might not be building muscle bulk. For people over 50, function is the name of the fitness game — though scoring an athletic build can be a fun bonus.
Over the years, your shoulders and spine have taken a beating, so it’s important to make sure the muscles that surround them remain strong and function well. By fortifying your arms, shoulders, upper back, and chest, you can improve your posture and prevent muscle imbalances that can lead to injuries and falls, according to Cleveland Clinic.
These muscles also help you shore up the strength to do everyday tasks (and your favorite activities!). Think: playing with your grandchildren and working in the yard.
To help you counter some of the effects of aging on your posture, try this 20-minute upper-body workout. It will not only help you build and maintain muscle but also enable you to move more efficiently so you can continue to stay strong and enjoy your life for years to come.
A 20-Minute Upper-Body Workout for Over 50
Do the following exercises in a circuit, so one exercise immediately follows the other with minimal rest in between moves. The body-weight exercises should be done for as many reps as possible until you reach the point of fatigue. Aim for 12 to 15 reps for each of the dumbbell exercises.
After you’ve completed one circuit, rest for 45 to 60 seconds. Start with two circuits and progress to doing three to four circuits in 20 minutes.