5 Bench Exercises That Will Restore Shoulder Strength After 60

All you need is a sturdy chair to begin these effective moves.

Do you know how strong your legs are? There are several signs that indicate they need some extra TLC. If walking or climb the stairs feels heavy, your balance is off or you feel pain in your back, weak strength may be guilty. Other red flags include your pelvis dropping to one side when you stand or walk, your knees leaning inward when you move, or an awkward gait.

If you want to regain your strength after the age of 60, we have five bench exercises that we learned from them. Terry TateossianCoach, Certified Lifestyle Medicine Coach, Coach and Nutritionist for Women 40+ at THOR – Rose House who has completed a variety of advanced training to support her work in women’s health and midlife weight loss that can get the job done faster than yoga.6254a4d1642c605c54bf1cab17d50f1e

“Yoga is great for mobility, flexibility and stability, but it doesn’t provide enough resistance or progressive overload to help build strength and improve activation, control and stability in multiple directions,” Tateossian said. “Mobility helps us move better. Strength keeps us stable. After 60, we need both, but strength should come first.”

Sitting leaning forward preparing to stand

1. Start by sitting with your feet planted on the floor.
2. Lean forward, keeping your hips and nose above your knees.
3. Hold the position briefly.
4. Return to the starting position.
5. Perform 3 to 4 sets of 10 to 12 repetitions using 3010 speed (lean forward for 3 seconds, then return to start in 1 second, without stopping.) Rest 60 seconds between sets.

Seated leg press

1. Start sitting on the chair.
2. Wrap a resistance band under each leg and hold the ends with each hand.
3. Engage your core.
4. Extend your legs, press your feet against the resistance.
5. Use the button to return to the starting position.
6. Do 3 to 4 sets of 10 to 15 reps, slow and controlled 3010, resting 60 seconds between sets.

Getting hungry

1. Begin by sitting in a sturdy chair or an elevated exercise bench with your feet planted on the floor and your knees bent.
2. Place the resistance band on your knees.
3. Start with your knees hip-distance apart.
4. Press your knees against the resistance band.
5. Use the controls to release.
6. Do 3 to 4 sets of 25 to 39 reps, slow and controlled 3010, resting 60 seconds between sets.

March sat down

1. Begin by sitting with your feet hip-width apart on the floor.
2. Raise your left knee to hip height.
3. Hold at the top for a moment before lowering.
4. Maintain a stable position as you continue to “march”.
5. Perform 3 to 4 sets of 20 to 30 repetitions, at 3010 speed, slow and controlled, resting 60 seconds between sets.

Seated leg extension

1. Start sitting up with your back supported on the chair.
2. Place your feet flat on the floor.
3. Hold the sides of the seat for extra stability.
4. Straighten your left leg in front of you until your knee is fully extended. For maximum traction, keep your toes pointed toward your shin the entire time.
5. Hold at the top for 2 seconds before lowering.
6. Repeat on the other side.
7. Do 3 to 4 sets of 12 to 15 reps at 3010 speed, slow and controlled, resting 60 seconds between sets.

Alexa Mellardo