{"id":502875,"date":"2026-06-16T17:45:09","date_gmt":"2026-06-16T17:45:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/502875\/"},"modified":"2026-06-16T17:45:09","modified_gmt":"2026-06-16T17:45:09","slug":"69-year-old-pt-shares-her-once-a-week-heavy-lifting-routine-and-the-exact-weights-she-uses","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/502875\/","title":{"rendered":"69-year-old PT shares her once-a-week heavy-lifting routine \u2013 and the exact weights she uses"},"content":{"rendered":"\n

Menopause<\/a> fitness<\/a> specialist Kim Dechert<\/a> has spent the past nine years helping women navigate the physical changes that come with midlife, and strength training<\/a> has become one of her biggest priorities for ageing well.<\/p>\n

\u2018Women over 60<\/a> lose muscle faster every year if we don\u2019t challenge our bodies,\u2019 she says<\/a>. \u2018But strength training can change the trajectory of how we age. Lifting heavier helps build bone health, balance, confidence and independence. Your body is capable of more than you think.\u2019<\/p>\n

Dechert recently shared the upper-body routine she uses to maintain strength, power and energy well into her seventh decade.<\/p>\n

\u2018Strong after 60 isn\u2019t luck \u2013 it\u2019s strategy. I lift heavy at least once a week for my upper body, using just five exercises,\u2019 she explains<\/a>.<\/p>\n

\u2018If you’re over 50, don\u2019t shy away from heavier weights \u2013 we have to stress our muscles<\/a> in order to avoid becoming frail.\u2019<\/p>\n

5 upper-body exercises to build strength as you age<\/p>\n

Complete 2-3 sets and 4-6 reps per exercise<\/p>\n

\u2018I go slow and controlled, depending on my time,\u2019 says Dechert. \u2018Each move is 4-6 reps<\/a> with a weight so heavy I couldn\u2019t lift more than 6. That\u2019s the sweet spot for building strength, protecting joints and keeping muscle as we age.\u2019<\/p>\n

1. Chest press (10kg \/ 22lb)\"ImageLie on a bench with your knees bent and feet flat on the bench.Hold a dumbbell in each hand with your arms extended above your chest, palms facing towards your feet.Slowly bend your elbows and lower the dumbbells towards the sides of your chest until your elbows are level with, or slightly below, the bench.Keep your wrists stacked over your elbows throughout.Press the dumbbells back up until your arms are fully extended.\"Image<\/p>\n

Instagram | Kim Dechert Wellness<\/p>\n

Place your right hand and right knee on a bench, keeping your back flat and spine neutral.Step your left foot out to the side and hold a dumbbell in your left hand.Pull the dumbbell towards your hip, driving your elbow up and back while keeping it close to your body.Pause briefly and squeeze your upper-back<\/a> muscles.Lower the weight with control until your arm is fully extended.\"Image<\/p>\n

Instagram | Kim Dechert Wellness<\/p>\n

Stand with your feet hip-width apart. For extra stability, take a small staggered stance.Hold a dumbbell in each hand with your palms facing forwards.Engage your glutes and core.Curl the weights towards chest height in a slow, controlled movement.Keep your shoulders relaxed and your spine neutral.Lower the weights back down with control.4. Tricep kickback (7kg \/ 15lb)\"Image<\/p>\n

Instagram | Kim Dechert Wellness<\/p>\n

Stand with your feet hip-width apart, holding a dumbbell in each hand.Hinge slightly at the hips and brace your core.Row the dumbbells up until your upper arms are roughly in line with your torso and your elbows are bent to around 90 degrees.Keeping your upper arms still, extend your elbows and drive the weights behind you.Pause briefly and squeeze your triceps.Return to the starting position with control.5. Shoulder raise (4.5kg \/ 10lb)\"Image<\/p>\n

Instagram | Kim Dechert Wellness<\/p>\n

Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides.Raise one dumbbell straight out in front of you and the other out to the side until both reach shoulder height.Your arms should form an \u2018L\u2019 shape at the top of the movement.Keep your core<\/a> engaged and your shoulders away from your ears.Lower both weights slowly and with control.Repeat, switching sides. \"oyinda<\/a><\/p>\n

One of our most frequently asked questions here at Women\u2019s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo<\/a> exactly how to do it. In this 4-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/p>\n

Get the plan<\/a><\/p>\n

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