10 Free Weight Workouts To Regain Muscle Mass as You Age
Squats: Stand with feet hip-width apart, squat down as if sitting into a chair, then return to standing. Do 2-3 sets of 10-15 reps.
Lunges: Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle, then return to standing. Do 2-3 sets of 10-15 reps per leg.
Deadlifts: Stand with feet hip-width apart, knees slightly bent, and a free weight (dumbbell or kettlebell) in each hand.
Bicep Curls: Stand with feet hip-width apart, holding a free weight in each hand, palms facing forward.
Tricep Dips: Sit on the edge of a sturdy chair or bench, hands gripping the edge beside your hips. Slide your hips off the edge and lower yourself toward the ground.
Shoulder Press: Stand or sit with a free weight in each hand, palms facing forward, and elbows bent at 90 degrees.
Plank Rows: Get into a plank position with a free weight in each hand. Alternate pulling one weight up toward your hip while keeping your core engaged.
Chest Press: Lie on your back on a mat with knees bent and feet flat on the floor, holding a free weight in each hand.
Russian Twists: Sit on the ground with knees bent and feet lifted off the floor, holding a free weight with both hands.
Hip Thrusts: Sit on the ground with your upper back against a sturdy bench, knees bent and feet flat on the floor.