10 Min Strength Workout: How to Build Muscle Fast After 50 (Day 17) New Year Activation Challenge!

If you want to know how to build muscle and gain strength over 50, you have to challenge your body with the right amount of resistance. Welcome to Day 17 of our New Year Activation Challenge! Today, we are focusing on your "Pull" strength and testing how much progress you have made since Day 1.

A great rule of thumb for finding the right weight is the "8+2" rule: if you can comfortably complete 8 repetitions but the final 2 feel like a significant challenge, you have found your "Goldilocks" weight. If you could easily do 15, it’s time to go heavier! Lifting slightly heavier than you think you can is the secret to signaling your bones to stay strong and your metabolism to stay high.

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0:00 – Intro to Muscle Building Strength Training After 50
0:40 – Warm-Up for Joint Mobility & Injury Prevention Over 50
3:24 – Women Over 50: Overhead March for Core & Balance
4:25 – Bicep Curls for Arm Toning & Bone Health After 50
5:23 – Reverse Lunges for Knee Protection & Glute Strength
6:24 – Joint Friendly Squat for Leg Strength & Daily Function
7:23 – Floor Chest Press for Upper Body Strength After 50
8:27 – Kneeling Rows for Posture Improvement & Back Strength
9:23 – Seated Core Rotation for Strong Abs & Spine Safety
10:26 – Cool Down & Celebrate Your Strength After 50


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DISCLAIMER:

Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk.
#fabulous50s #buildmuscleover50 #strengthtraining #womenover50 #gainstrength #10minuteworkout #newyearchallenge #menopausehealth #musclematters