As we age, it's natural to want to slow down the process and maintain our muscle strength and overall health. In a 2021 survey, it was found that many Americans are willing to try various methods, even those without scientific evidence, to combat aging. However, if you're looking for an effective way to slow down muscle aging, incorporating regular exercise into your routine is key. We spoke with Kyrie Furr, a certified personal trainer and performance coach, who shares her top bodyweight workout to help slow down muscle aging.
Muscular aging, also known as sarcopenia, is a condition that occurs as we get older. It is characterized by a decline in muscle mass and function, which can lead to decreased mobility and an increased risk of fall-related injuries. Fortunately, research shows that incorporating strength training, or resistance training, can combat muscle aging and keep your body thriving for years to come.
While there is no one-size-fits-all program or magic workout to slow down muscle aging, Furr emphasizes the importance of a well-rounded bodyweight workout. This type of workout not only helps maintain muscle mass and strength but also promotes flexibility and cardiovascular fitness. However, it's essential to consult with a healthcare professional or fitness expert before starting any new workout routine, especially if you have pre-existing health conditions.
Let's take a look at the recommended bodyweight workout to slow down muscle aging:
1. Warm-up: Start with a warm-up that includes movements to get your heart rate up and mobilize your muscles. Examples include jumping jacks, arm circles, leg swings, high knees, and bodyweight squats. Spend about five to ten minutes on this warm-up.
2. Pushups: Pushups are a classic bodyweight exercise that engage multiple muscle groups, including the chest, triceps, and core. Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body by bending your elbows until your chest almost touches the ground, then push back up to the starting position. Aim for four sets of as many reps as possible, with 90 seconds of rest between sets.
3. Air Squats: Air squats are a simple yet effective way to target the lower body, including the quadriceps, hamstrings, and glutes. Stand with your feet shoulder-width apart, then lower your body by bending your knees and pushing your hips back as if sitting in an imaginary chair. Keep your chest up and core engaged. Rise back up to the starting position, extending your hips and knees. Aim for four sets of 15 to 20 reps, resting for one minute between sets.
4. Pull-ups: Pull-ups are a fantastic upper-body exercise that primarily targets the back, biceps, and shoulders. This movement also improves grip strength, which is essential for functional movement as we age. Hang onto a horizontal bar with an overhand grip, hands slightly wider than shoulder-width apart. Pull your body upward until your chin clears the bar, then lower yourself back down with control. If needed, use a sturdy bar or assisted equipment for support. Aim for four sets of as many reps as possible, resting for 90 seconds between sets.
5. Inverted Rows: Inverted rows are often performed using a bar or suspension trainer and help improve posture while targeting muscles in the upper back and arms. Set up a bar or suspension trainer at chest height. Lie underneath, grab the bar or handles, and keep your body straight. Pull your chest up toward the bar, engaging your back muscles, then lower your body back down in a controlled motion. Aim for four sets of 12 to 15 reps, with one minute of rest between rounds.
6. Lunges: Lunges are a versatile bodyweight exercise that engage the quads, hamstrings, and glutes. They help with muscle balance, stability, and functional strength. Stand with your feet hip-width apart and take one step forward, lowering your body until both knees are bent at a 90-degree angle. Push off with your front foot to return to the starting position, then repeat on the other leg. Complete four rounds of 15 to 20 reps per leg, resting for 90 seconds between sets.
7. Planks: Planks are a foundational core exercise that engage the entire midsection, including the abdominals and lower back. They can help improve strength, stability, endurance, and posture while preventing lower back issues. Start in a forearm plank position with your elbows directly beneath your shoulders, keeping your body straight from head to toe and engaging your core. Hold the position for 30 to 60 seconds, then repeat four times with one minute of rest between each set.
8. High-Intensity Interval Training (Cardio): High-intensity interval training (HIIT) involves short bursts of intense, bodyweight-based exercises with brief rest periods. This form of cardio helps enhance cardiovascular fitness and boost your calorie-burning potential. Choose a combination of bodyweight exercises such as jumping jacks, burpees, or mountain climbers. Perform each exercise at maximum effort for 20 to 30 seconds, followed by 10 to 15 seconds of rest. Repeat the cycle for three to five rounds, resting for 90 seconds between each circuit.
Incorporating this bodyweight workout, along with regular exercise and a balanced diet, can help slow down muscle aging and keep you feeling strong and healthy as you get older. Remember to listen to your body, start at your own pace, and gradually increase the intensity and duration of your workouts as you progress.
