Our bodies undergo many changes as we age, including sarcopenia. Sarcopenia refers to the gradual loss of muscle mass and strength, which is the most noticeable change in our bodies as we get older. According to research, after hitting age 30, the body begins to gradually lose approximately 3% to 8% of muscle mass every decade.
As a result, our ability to perform everyday activities such as standing up, walking, or carrying groceries becomes increasingly difficult. Fortunately, there are ways to maintain muscle mass and improve overall health. To combat sarcopenia, you can implement strength training techniques into your lifestyle. Below are five effective strength workouts that can help you build and maintain muscle to keep your body strong, functional, and active.
1. Dumbbell Goblet Squat
One of the best ways to build strength is by doing squats. This exercise focuses on the lower body muscles, strengthening your legs and improving your mobility. Your lower body muscles are essential in everyday activities such as sitting down, standing up, and climbing stairs.
To incorporate squats into your workout, aim to do 3 sets of 6 to 8 reps. You can consider doing goblet squats, which engage multiple muscle groups, including the quads, hamstrings, glutes, and core. The goblet squat will help you maintain your balance and stability while improving the strength in your legs and core.
2. Barbell Sumo Deadlift
To help you build overall strength, you can include deadlifts in your workout. Deadlifts especially strengthen your lower body and back. Beginners may opt for the sumo deadlift, which can be a more accessible alternative to the traditional deadlift. The sumo deadlift places less strain on the lower back and allows for a more natural range of motion. The benefits of the sumo deadlift include maintaining your bone density and strengthening your legs, hips, and lower back muscles. When doing a sumo deadlift, aim to do 3 sets of 6 to 8 reps.
3. Assisted/Unassisted Pull-Up
When it comes to building upper body strength, pull-ups are an excellent option. This exercise supports your posture and reduces the risk of shoulder injuries. Therefore, it will help maintain your upper body strength as you get older. For beginners who may find pull-ups difficult to do, they can take advantage of the assisted pull-up machine until they are capable of doing unassisted pull-ups. When performing pull-ups, aim to do 3 sets of 6 to 8 reps.
4. Standing Dumbbell Overhead Press
A standing dumbbell overhead press is another workout that is beneficial for building upper body strength, particularly in the shoulders. This exercise focuses on the shoulders, triceps, and core. As a result, you will improve your shoulder mobility, preventing limitations such as being unable to reach items on high shelves. When you have strong shoulders, you will maintain your posture stability and balance. When incorporating the standing dumbbell overhead press into your workout routine, perform 3 sets of 6 to 8 reps.
5. Plank
While the plank may be a challenging exercise, it is very beneficial for maintaining your muscle mass. This core workout targets the transverse abdominis, a deep muscle that helps stabilize the torso. As we get older, our core weakens, leading to back pain, poor posture, and an increased risk of falls. The plank strengthens the core and engages the glutes, shoulders, and legs, making it a full-body exercise that can improve overall strength, stability, and balance. When adding this workout to your routine, perform 4 sets. For each set, hold the position for 30 to 60 seconds and then take a brief rest.
