{"id":821452,"date":"2026-07-23T19:24:13","date_gmt":"2026-07-23T19:24:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/821452\/"},"modified":"2026-07-23T19:24:13","modified_gmt":"2026-07-23T19:24:13","slug":"im-a-62-year-old-fitness-coach-these-4-upper-body-exercises-have-kept-me-strong-for-decades","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/821452\/","title":{"rendered":"‘I\u2019m a 62-year-old fitness coach \u2013 these 4 upper-body exercises have kept me strong for decades’"},"content":{"rendered":"

Mum-of-seven and PT Dalyce Radtke<\/a> has been coaching women for 31 years. Within that time, her personal life hasn\u2019t been smooth-sailing: she\u2019s managed back-to-back pregnancies, injuries, surgeries, and the hormonal changes that come with perimenopause. That\u2019s why finding her own simple, sustainable fitness routine has been crucial. Now 62, she says her \u2018posture<\/a> and upper-body strength<\/a> is stronger than it\u2019s ever been\u2019 \u2013 and she credits it all to four simple exercises.<\/p>\n

\u2018I\u2019ve been doing these for decades because they work,\u2019 she says on Instagram<\/a>. \u2018They take less than 15 minutes. You can see they don\u2019t take up a lot of space.\u2019 <\/p>\n

The only kit required is two pairs of dumbbells<\/a> \u2013 one heavier and one lighter. \u2018Choose a weight that challenges you for 12-15 reps,\u2019 she says. \u2018The last three should feel challenging, but not compromise your form.\u2019 <\/p>\n

\u2018They\u2019re not fancy exercises. Just simple, basic moves done consistently over time,\u2019 she adds. \u2018Do 10-12 reps of each move for three rounds, twice a week. Consistently.\u2019 Here\u2019s how to do each exercise with the correct form, with demos from Dalyce.<\/p>\n

\"60s<\/p>\n

Dalyce Radtke<\/p>\n

4 upper-body exercises to build strength and posture\"Image<\/p>\n

Instagram @fit__momof7<\/p>\n

Dalyce uses: 2 x 10kg dumbbells<\/p>\n

Seated on a bench or sturdy chair, hold dumbbells at shoulder height, press overhead until your arms are straight, then lower with control.\"Image<\/p>\n

Instagram @fit__momof7<\/p>\n

Dalyce uses: 2 x 4kg dumbbells<\/p>\n

Holding a dumbbell in each hand, hinge at the hips with a slight bend in your elbows, lift the dumbbells out to your sides, then slowly lower.\"Image<\/p>\n

Instagram @fit__momof7<\/p>\n

Dalyce uses: 2 x 10kg dumbbells<\/p>\n

Hold a dumbbell in each hand at shoulder height, dip your knees slightly, then drive through your legs to press the weights overhead.\"Image<\/p>\n

Instagram @fit__momof7<\/p>\n

Start in a high plank<\/a>, bend your elbows to lower your chest towards the floor, then press back up to the start.How many reps and sets to do (and how often)10-12 reps3 rounds 2x weekConsistently \"Headshot<\/p>\n

As Women\u2019s Health UK\u2019s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.<\/p>\n

After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!<\/p>\n

Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red. Today, she oversees all fitness content across Women’s Health online and in <\/a>print, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, which showcases the women proving that age is no barrier to exercise.<\/p>\n

She has also represented the brand on BBC Radio London, plus various podcasts and Substacks \u2013 all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram. \u00a0\u00a0<\/p>\n