Using 8- to 15-pound dumbbells, stand behind a chair. It also helps to fight off the decrease in bone that occurs over 50 and will keep your posture upright." "This move strengthens all of the muscles in your back improving both bone density of the spine and proper integration of the spinal column. "Due to gravitational pull, we are constantly fighting a battle to keep our body upright with good alignment," says Perkins. Aim to complete 15 reps on this leg, then switch and perform the same on the other. Press upward as high as possible, then slowly lower back to the starting position. Keep your left knee fully opened without locking it. Press into the ball of your left foot so that you move upwards onto your toes. Stand with a long, tall spine and allow the dumbbell to hang at your side. Shift your weight onto your left foot and lift your right foot off the floor. How: Hold a 5-10 pound dumbbell in your right hand, and place your left hand on a chair or sturdy object for balance. This move increases the lean muscle mass around your shoulders, reducing your risk for neck, shoulder, and lower back injuries when pressing something heavy overhead." (Try these. "Because of the reduced muscle mass at 50, this critical movement pattern is further handicapped. "One of the weakest movements for all women of all ages is pressing upward overhead," says Perkins. Aim to complete 10 to 12 reps on this side and then complete the same on the other. Press into your left heel to push upward, and step forward returning to the starting position. Use the strength of your left leg to lower down until your right knee nearly touches the floor. Focus your effort on your left leg and take a large step backward with your right leg. Hold a 5 to 10 pound dumbbell in your right hand and place your left hand on the chair. How: Stand next to a chair or sturdy object to use for balance. This move specifically targets and strengthens the muscles and bones of the pelvis." (Here are. In addition, the majority of age-related falls and bone fractures involve the pelvis. ![]() "This move is considered a weight-bearing, compound, complex exercise, and is number one for bone health. "The best way to maintain and improve bone density is through exercises that involve your entire lower body," says Perkins. All you'll need is a chair, hand weights, and a mat. What you'll need: While the gym is a great place to weight train, you can do these moves right at home. Aim to complete 3 sets for each move, and choose a weight that makes it challenging to complete the final rep of each set. "Then, on top of that, you may add the other components of fitness like yoga, dance, walking, or swimming." (Add one of these 3 new walking workouts that blast fat to your exercise routine.) You can complete all of these moves in one workout, or you can split them up if you're short on time. How to do it: "Every woman should do a full-body strength-training routine-such as this one-two days a week," says Perkins. Here are Perkin's top 10 exercises-along with her explanations about what makes each so vital-to help you get strong and sculpted at 50 and beyond. MORE: The strength training program specifically designed for women over 40, 50 and beyond. Play icon The triangle icon that indicates to play It's time for women to find their power." "It's an incredible feeling to climb a flight of stairs and feel powerful, or when you find that you no longer need the help of a man to move boxes. ![]() "Something magical happens when you reach for a heavy object and are surprised by your own strength," she says. Of course, to Perkins-who is on a mission to get women weight lifting-the benefits go even deeper. The more you build, the faster your metabolism hums, the tighter and firmer you get, and the easier it is to lose weight and keep it off." It also decreases your risk for diabetes, stroke, heart disease, and makes you less likely to fall or become injured. ![]() "There is a direct correlation between your health and the amount of muscle mass that you have. "I cannot stress enough how important muscle mass is to your life," says Perkins. That's because women lose up to 5% of their lean muscle tissue per decade, starting in their 30s-and that number increases after 65. And it becomes even more critical once you hit 50." "It's as critical to your health as mammograms and annual doctor visits, and it can alleviate nearly all of the health and emotional frustrations that women face today. "Strength training is no longer about being buff or skinny," says trainer Holly Perkins, founder of Women's Strength Nation. Want to be strong, healthy, and happy, and feel 10 years younger? Then it's time to pick up the weights.
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