The #1 Workout for a Lean Body After 50, Trainer Says

 Aiming to get lean requires three things regardless of age: eating a healthy diet high in lean protein and vegetables, doing regular strength training, and engaging in aerobic activity. However, after the age of 50, losing fat and getting lean can be difficult, especially if you weren't very active in your 30s and 40s. It's not fair, but there's a good reason for it. If you don't do anything to build and maintain lean muscle mass as you get older, your metabolism will slow down. Don't worry, because we've created the best workout for getting a lean body after 50.

People in their forties and fifties frequently complain that their metabolism isn't what it used to be as they get older. It's not just because they're getting older; it's also because they haven't been consistently active or maintained the healthy habits they had when they were younger.

TRX Suspension Trainer Gideon Akande

Because of the natural metabolic changes that occur with age, you should begin living a healthy lifestyle as soon as possible. If you haven't already started, it's not too late to achieve a lean physique. You can make it happen if you start training properly. Making strength training a priority is the best way to accomplish this. This type of exercise will help you build muscle, boost your metabolism, and burn more calories than steady-state aerobic exercise.

This workout will help you achieve a lean body after the age of 50. Simply incorporate it into your workout routine and get started! Continue reading to find out more, and then see The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Squat with a Goblet

Grab a dumbbell and hold it with both hands underneath the handle, as shown in the image above. Maintain as much upright posture as possible, push your hips back, and squat down until your hips are parallel to the floor. To finish, drive through your heels and stand back up, flexing your glutes and quads. Aim for 3–4 sets of 10–12 reps.

Pull-ups on the lats

With your palms facing away from you, grab the lat pulldown bar just outside your shoulders. Lean back slightly and use your elbows to pull the bar down towards your sternum, squeezing your lats at the bottom of the movement. Maintain tension in your lats while resisting on the way up. Allow your shoulder blades to come up before performing another rep to get a good stretch at the very top. Perform 3 to 4 sets of 10 to 12 reps.

Pushups

Form a plank position with your body in a straight line above the ground. Begin the movement with your feet together and your shoulders parallel to your wrists. Maintain a tight core and squeeze your glutes as you lower yourself until your chest touches the floor. To finish, push yourself back up, flexing your pecs and triceps. Perform 3 to 4 sets of 10 to 15 reps.

Walking Lunges with Dumbbells

Begin by holding a dumbbell in each hand. Step forward with one leg and plant your foot firmly. Then, slowly lower yourself until your back knee gently touches the floor. Continue walking forward with the other leg. Perform 3–4 sets of 8–10 reps on each leg.

Hammer Curls with Dumbbells

Grab a pair of dumbbells in a neutral grip with both hands facing each other, as shown in the image above. Curl the weight up while keeping your shoulders pulled back and flexing your forearms and biceps the entire time. Squeeze hard at the top, then resist the descent. Perform 3 to 4 sets of 13 to 15 reps.