To help boost muscle mass, we spoke with Domenic Angelino, CPT<\/a> with International Personal Trainer Academy<\/a>, which offers NCCA-accredited Personal Trainer (CPT) and Certified Nutrition Specialist (CNS) programs. Below, Angelino shares five daily exercises to build muscle<\/a> and strength.<\/p>\n When it comes to the best form of training to fuel muscle growth, strength training<\/a> takes the cake.<\/p>\n \u201cThe best types of exercise for helping men over 55 maintain and build strength are resistance training exercises<\/a>. These are the sorts of things you do with a traditional gym machine or free weights,\u201d Angelino explains. \u201cBy working with free weights, you can think of equipment along the lines of barbells, dumbbells, and kettlebells. Resistance training is helpful because it gives your body a reason to produce a large amount of force. When you produce a lot of force, your muscles will adapt and get stronger.\u201d<\/p>\n \tDumbbell Goblet Squats<\/p>\n \u201cThis exercise is great at strengthening your leg muscles in a way that mitigates a lot of common issues people experience as they get older,\u201d Angelino tells us. \u201cIt\u2019s also unique in that it\u2019s a type of squat that allows you to use a large amount of weight effectively, even if you\u2019re not very coordinated yet. It even lets you improve the endurance of upper-body muscles in your arms, chest, and shoulders. So it\u00a0 accomplishes a lot pretty quickly.\u201d6254a4d1642c605c54bf1cab17d50f1e<\/p>\n \u200b\u200bStand tall, feet slightly wider than shoulder-width. 5 Daily Exercises That Rebuild Lost Muscle Faster Than the Gym After 50<\/a><\/p>\n \tDumbbell Single-Arm Bent-Over Row<\/p>\n \u201cThis is an easy to learn exercise that trains your back\u00a0 muscles and biceps effectively. It also engages muscles responsible for moving your shoulder blades,\u201d Angelino explains. \u201cAnd, you can perform it while using your inactive hand for support. It reduces the odds of you aggravating your lower back while rowing, so you can safely go up in weight faster than you could during other rowing variants.\u201d<\/p>\n Stand tall, feet hip-width apart, holding a dumbbell in each hand in front of you. 5 Bodyweight Exercises That Fight Muscle Loss After 40<\/a><\/p>\n \tDumbbell Bench Press<\/p>\n \u201cThis lets you train your chest, triceps, and shoulder muscles all in one. It\u2019s very time-effective because of this. It also covers bases that the other exercises I recommend do not already cover,\u201d Angelino explains.<\/p>\n Lie flat on your back on a workout bench or the ground. Over 40? If You Can Do This Many Wall Pushups, Your Strength Is Above Average<\/a><\/p>\n \tDumbbell Overhead Press<\/p>\n \u201cThis exercise is super helpful because it helps you build strength in a way that counters a common issue men over 55 are on their way to facing,\u201d says Angelino. \u201cAs men age, many get to a point, usually in their 70s or later, where they struggle to lift things overhead. This can make life more inconvenient. If you strengthen muscles responsible for this type of action early, you\u2019ll be able to mitigate the risk of ever having to deal with it. This exercise is also something that requires you to train your shoulders while maintaining a stable spine through engaging stabilizer muscles in your torso.\u201d<\/p>\n Hold a dumbbell in each hand at shoulder level, palms facing inward.
\nGrasp a dumbbell with both hands, and hold the weight in front of your chest with your elbows pointing down and tucked in.
\nHinge at the hips and bend your knees to squat, keeping the weight in place.
\nSquat as far as you can with a straight back.
\nPush through your heels to return to the starting position.
\nPerform 4 sets of 6 to 8 reps.<\/p>\n
\nHinge at the hips until your torso is parallel to the ground.
\nMaintain a flat back and soft knees.
\nAllow the weights to lower with your arms completely extended.
\nRow the dumbbells up toward your torso.
\nLower to the start position with control.
\nPerform 4 sets of 6 to 8 reps.<\/p>\n
\nHold a dumbbell in each hand just outside your chest.
\nKeep your feet flat on the ground and maintain an engaged core.
\nPress the dumbbells over your chest until your arms are extended but not locked out.
\nUse control to lower the weights.
\nPerform 4 sets of 6 to 8 reps.<\/p>\n
\nPress the weights overhead, extending your arms.
\nUse control as you lower the weights to shoulder height.
\nPerform 3 sets of 6 to 8 reps.<\/p>\n
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