Rebuild your supply of lean muscle\u2014and maintain it\u2014with these four simple moves.<\/p>\n
Weight machines are like old favorite friends at the gym\u2014especially for building muscle. The isolated muscle movements they provide help move your body in a fixed path, promoting solid muscle growth<\/a>. They\u2019re safe to use and support proper form. But not everyone has access to weight machines<\/a> and may even prefer an alternative method. We have some interesting news to share, because muscle loss<\/a> is a common problem everyone faces as they age.<\/p>\n 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, and learned four simple exercises that can rebuild lost muscle<\/a> faster than weight machines after 60.<\/p>\n \u201cIf you\u2019re generally not very active, don\u2019t lift weights regularly, and don\u2019t have a balanced diet that supports maintaining muscle mass, then you\u2019re probably going to have much less muscle mass and strength than you did decades earlier,\u201d Angelino tells us. \u201cYou\u2019ll naturally lose muscle mass and strength as you age, and the effects compound over the years.\u201d<\/p>\n If this sounds familiar, it\u2019s time to get started. And the good news is, you don\u2019t have to perform your routine with standard gym machines\u2014or even at the gym!<\/p>\n \u201cDoing bodyweight or free-weight exercises will help you get stronger in a way that translates to real-life much more effectively. You rely on a complex network of stabilizer muscles to help keep your posture healthy as you go throughout your day, even if you don\u2019t realize it,\u201d Angelino says.<\/p>\n Here are four seamless exercises that help rebuild lost muscle.<\/p>\n \tRomanian Deadlift<\/p>\n 6254a4d1642c605c54bf1cab17d50f1e<\/p>\n \u201cThis [exercise] is extremely effective at reducing your risk of injuring your lower back while lifting something. It strengthens the leg muscles that help you lift when your back would be in a more compromising position. And, as a bonus, it also strengthens your lower back directly,\u201d Angelino notes.<\/p>\n Stand tall, feet hip-width apart, holding a dumbbell in each hand. (If you\u2019re not comfortable working with dumbbells, use just your body weight.)
\nBend your knees slightly and hold the weights in front of your thighs.
\nPress your hips back as you lower the dumbbells down your leg. Maintain a straight back as you do so.
\nSqueeze your glutes to return to the start position.
\nPerform 3 sets of 8 to 10 reps.<\/p>\n