{"id":200146,"date":"2025-10-14T19:56:09","date_gmt":"2025-10-14T19:56:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/200146\/"},"modified":"2025-10-14T19:56:09","modified_gmt":"2025-10-14T19:56:09","slug":"12-min-standing-strength-routine-to-boost-metabolism-after-50","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/200146\/","title":{"rendered":"12-Min Standing Strength Routine to Boost Metabolism After 50"},"content":{"rendered":"

Once you hit 30, you begin to lose lean muscle mass<\/a> at a rate of roughly 3% to 8% every decade<\/a>. Less muscle leads to a slower metabolism<\/a>. As you enter your 60s, research<\/a> shows that total energy expenditure (TEE) and basal metabolic rate (BMR) decline. In order to totally recharge your metabolism, engaging in regular exercise is key\u2014namely, resistance training. So, we spoke with an expert who breaks down a speedy 12-minute standing strength workout<\/a> that\u2019ll help you do just that after 50.<\/p>\n

\u201cYou will be amazed at what you can do in 12 minutes. You need to be organized and ready to go,\u201d says Scott Herman, certified personal trainer at Life Time Plymouth<\/a>. \u201cThe first time through may take more than 12 minutes, but once you get the hang of what you are doing, you can cruise through.\u201d<\/p>\n

The 12-Minute Standing Workout to Recharge Your Metabolism After 50
\n\"Close-upShutterstock<\/p>\n

According to Herman, you should aim to complete 1 to 2 rounds of 12 to 15 reps. Add rounds as you progress; once you work your way up to 3 rounds, slow down the tempo or add more weight.6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

\u201cI\u2019m a firm believer in going at least 2 weeks before you add weight to your workout,\u201d Herman says. \u201cYou want to make sure your ligaments and joints are ready for more demand.\u201d<\/p>\n

Keep in mind that form is more important than adding weight. Carve out 2 to 3 minutes for a quick warm-up, such as marching in place, doing leg swings and arm circles, and using some cardio equipment.<\/p>\n

\u201cFor the workouts below, use dumbbells to start. This can help you find any imbalances in your muscles,\u201d Herman adds. \u201cIf you don\u2019t feel comfortable using dumbbells, cable machines can be a good alternative. Use the cable machines that allow you to stand up.\u00a0 The cables give you the movement of dumbbells and can be safer when starting out.\u201d<\/p>\n

\tDumbbell Squat to Press (Thruster)<\/p>\n

Stand tall, feet shoulder-width apart.
\nHold a dumbbell in each hand at shoulder level, palms facing inward.
\nBend your knees and press your hips back to lower into a squat until your thighs are parallel to the floor.
\nDrive through your heels, exploding out of the squat as you extend your legs and press the dumbbells overhead in a smooth motion.
\nLower the weights to shoulder height.
\nReturn to a squat.
\nPerform 8 to 10 reps.<\/p>\n

7 Standing Moves That Reverse Muscle Loss Better Than Weight Training After 40<\/a><\/p>\n

\tReverse Lunge With Bicep Curl<\/p>\n

Stand tall, holding a dumbbell in each hand.
\nStep back into a reverse lunge.
\nCurl the dumbbells up toward your chest as you rise up.
\nAlternate legs, completing 6 to 8 reps per side.<\/p>\n

3 Daily Movements That Keep Your Body 10 Years Younger After 44<\/a><\/p>\n

\tHinge to Row<\/p>\n

Stand tall, feet hip-width apart and a dumbbell in each hand in front of you.
\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 8 to 10 reps.<\/p>\n

This 10-Minute Morning Standing Routine Builds More Strength After 50<\/a><\/p>\n

\tWoodchop<\/p>\n

Stand tall, feet shoulder-distance apart, holding a dumbbell above one shoulder.
\nBreathe in, chopping the weight diagonally toward your opposite foot and bending your knees.
\nReverse the motion.
\nPerform 8 reps per side.<\/p>\n

\tCalf Raise With Overhead Reach<\/p>\n

Stand tall, feet hip-width apart, holding a dumbbell in each hand.
\nRise onto the balls of your feet while reaching your arms overhead.
\nHold for a moment at the top, then lower.
\nKeep your core activated throughout for balance.
\nComplete 12 to 15 reps.<\/p>\n

This 10-Minute Morning Standing Routine Builds More Strength After 50<\/a><\/p>\n

\tSide-to-Side Squat + Lateral Raise<\/p>\n

Stand tall, feet hip-width apart, holding a dumbbell in each hand at your sides.
\nTake a step out to the right, toes pointing forward.
\nLower into a side squat, making sure to keep your body weight in your heels.
\nWhile you lower, raise the dumbbells out to the sides until they reach shoulder height.
\nLower the weights and push off your squatting leg to return to standing.
\nRepeat on the other side.
\nPerform 8 reps per side.<\/p>\n

Alexa Mellardo<\/p>\n

\t\tAlexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Once you hit 30, you begin to lose lean muscle mass at a rate of roughly 3% to…\n","protected":false},"author":2,"featured_media":200147,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[1167,6647,102,12368,11637,86274,8764,56,54,55,1169],"class_list":{"0":"post-200146","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-exercise","9":"tag-fitness","10":"tag-health","11":"tag-metabolism","12":"tag-over-50","13":"tag-standing-exercises","14":"tag-strength-training","15":"tag-uk","16":"tag-united-kingdom","17":"tag-unitedkingdom","18":"tag-workouts"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/200146","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=200146"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/200146\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/200147"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=200146"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=200146"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=200146"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}