One Weight Full Body Workout
We all need to build muscle at any age. Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60.
We also lose bone mass as we age. According to Johns Hopkins Medicine, until about age 25, the body adds more new bone than it takes away, so bone density increases. From about age 25 to age 50, bone density tends to stay stable with equal amounts of bone formation and bone breakdown. After age 50, bone breakdown (resorption) outpaces bone formation and bone loss often accelerates, particularly at the time of menopause.
What can help combat muscle and bone density loss? Answer: Strength training!
In addition, according to the Mayo Clinic, strength training may help you:
replace body fat with lean muscle mass.
manage your weight.
increase your metabolism.
increase bone density (reduce osteoporosis risk)
reduce the symptoms of chronic conditions, such as: back pain. obesity. arthritis. heart disease. diabetes. depression.
This 25-Minute One Weight Full Body Workout will build muscle which burns more calories than fat and increase bone density. Designed for beginners and seniors, this at home workout can be done with one dumbbell, water bottle, can, or anything that is easy to hold and provides resistance. Also, there is no twisting or bending in this workout, which may benefit friends with osteoporosis. (Please check with your doctor to see if this one is right for you.)
This workout will build strength in our arms, back, shoulders, core, legs and glutes. It includes two sets of 5 exercises, each round done twice.
FIRST SET:
✳️ Goblet Squat
✳️ Heel Raise
✳️ Knee Up
✳️ Circle Row - forward
✳️ Circle Row - backward
SECOND SET:
✳️ Shoulder Raise
✳️ Arnold Press (Bicep Curl to Overhead Shoulder Raise)
✳️ Press Out
✳️ Tricep Kickback
✳️ Typewriter arms (right to left)
Need more cooldown time? Try our 6 minute Cooldown: Cooldown!
Want more muscle building videos? Checkout our our Strength Workouts: Strength Workouts
Sources:
Osteoporosis: What You Need To Know, Johns Hopkins Medicine
Strength training: Get stronger, leaner, healthier, Mayo Clinic
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