Resistance Training For Men and Women Over 40

It’s common to lose muscle mass each year as your body changes. But by incorporating a few strategic resistance-based weight lifting workouts per week into your routine, you can be well on your way to maintaining muscle mass, keeping your metabolism strong, and toning your body.

In this article, you’ll learn how to maximize your resistance training and which exercises will work best for your fitness needs. You’ll also learn all the tips and tricks necessary for maintaining proper form in each exercise.

By the way, I have written many reviews about the best weight loss supplements. If you want to know how these weight loss supplements work and if they can help you lose weight, you may read the weight loss supplements reviews.

Why Resistance Training?

Lifting weights and dumbbells or using resistance bands and your own body weight are all forms of resistance training that you’ll want to continue throughout your life. Keeping your muscle mass intact and adding new muscle will help you maintain your health, your strength, and your autonomy no matter your age.

How Much Do I Need?

How much weight training you need depends on your fitness level and the types of workouts in which you engage. For a full-body workout, you’ll only need two, possibly three, workouts per week. 

But if you’re doing an upper/lower body split, you may need to work out four or even five days a week to exercise all your muscles equally. Regardless of how you choose to structure your workouts, remember to let your muscles rest between sessions so that they can heal and build.

If you’re new to weight lifting, you’ll probably want to start with two days a week of full-body resistance training. Once your body gets acclimated, you can start adding in extra repetitions or sets, splitting up body parts, and working out with weights more than twice a week. 

The important thing is to listen to your body and allow yourself to learn the ropes before moving on. If this sounds like a lot, don’t panic! These workouts are designed to be customizable, so you can adjust them until they work for you and your schedule.

Making Progress

Progressive training is something that you can use to get stronger over time. If you think about it, continuing to lift the same amounts, with the same exercises, in the same way year after year will start to yield diminishing results at some point. 

To keep that plateau from occurring, you can make each consecutive workout a little bit more difficult in some way. Once you’ve established a comfortable routine, try incorporating some of the following strategies: 

  • Increase your weight by half a pound to a few pounds
  • Do a few more repetitions
  • Change your tempo by lifting more slowly
  • Reduce your rest time between sets
  • Work a specific body part more often
  • Try doing high-repetition sets with a lighter weight, such as a set of 50 reps with a five-pound dumbbell

Weights vs. Body Weight

Perk up your exercise program by using weights, as well as your own body weight, in each of your workouts, and note that each has its unique benefits:

  • Advantages of Training with Weights
  • Greater muscle size over time
  • Increased strength
  • Ability to target specific muscle groups
  • Helps strengthen bones

Advantages of Body-Weight Training

  • Great for beginners who are just learning the ropes
  • Wonderful for at-home workouts with no equipment needed
  • Easy on the joints
  • Helps you learn proper form before progressing to training with weights

Many of the benefits of each type of training overlap each other, so incorporating each kind of training into your workout is your best comprehensive bet.

HEALTH CONCERNS

Working out with proper form is key to preventing injuries. You can start your program even if you have some physical limitations or health issues; you just need to be more strategic with your approach.

If you’re new to resistance training, consider hiring a personal trainer or working out with a knowledgeable friend who can show you the ropes.

There are also many tutorial videos online if you need to learn how to do certain movements but don’t have gym-savvy friends or access to a personal trainer.

Perfecting the proper form early on helps you set the foundation for safe progress. You want to ensure you know how to execute the movements properly so that you can build muscle and lift more weight without getting injured. Doing the movements incorrectly could result in a strain, sprain, or tear. Taking a few minutes at the start to ensure you are practising good form will go a long way toward keeping you healthy.

Resistance-Training Exercises

The following exercises can be done at home or at the gym. Home workouts will include exercises that use your body weight, as well as basic equipment such as a stability ball, light dumbbells, and resistance bands. Gym workouts will be more varied because you’ll have access to a greater variety of equipment, but home workouts can be equally satisfying and effective.

Chest

Comprising the upper front portion of your torso, your chest muscles are activated through a pushing motion, which is the primary movement in exercises like push-ups, presses, and flies. These exercises will work your chest muscles, as well as some of the smaller surrounding muscle groups like the shoulders and triceps.

REGULAR PUSH-UPS – Body-Weight Exercise (Home or Gym)

Muscle Groups: Chest, shoulders, triceps

#1. Begin on your hands and knees with your arms about shoulder-width apart and your palms flat on the ground. Your head, back, and hips should form a straight line to your knees. Don’t allow your back to hunch over or cave in and keep your hips in line with the rest of your body as you do the movement.

#2. Once on your hands and knees, move your legs until they are straight behind you and get up on your toes. Tighten your core and keep your body in a straight line. Ensure that your hips are aligned with your back and legs.

#3. Bend your elbows and lower your chest toward the ground until your arms are bent at approximately a 90-degree angle.

#4. Using your chest and arms, push back up to starting position by straightening your elbows. You don’t need to lock them out at the top of the movement; you can keep a slight bend in your arms. This completes 1 repetition.

#5. To make the exercise a little more difficult (and target your triceps), try keeping your elbows closer to your sides throughout the movement.

Safety Pointers: Keep your butt down and in line with your body as you complete the movement. Your core should be tight and your back and legs straight.

DUMBBELL CHEST PRESS – Weight Lifting Exercise (Home or Gym)

Muscle Groups: Chest, shoulders, triceps

#1. Begin by lying on your back on the floor (if you’re at home) or on a bench (if you’re at a gym).

#2. Select a dumbbell that is light enough that you can do 12 to 15 repetitions, but heavy enough so that the last 5 reps are difficult. You may want to start with a 5- or 10-pound dumbbell and go from there.

#3. Grasp a dumbbell in each hand and place your hands, palms facing forward, next to your ears by bending at the elbows. You should feel a nice stretch through your chest area.

#4. Push upward by straightening your arms and squeezing your chest muscles, raising the dumbbells up into the air.

#5. Once your arms are straight, gently and slowly lower the weight back to starting position. This completes 1 repetition.

Safety Pointer: Never lock out your elbows, and always keep a small bend in them to protect your joints.

LYING BANDED CHEST PRESS – Band Exercise (Home or Gym)

Muscle Groups: Chest, shoulders, triceps

#1. Start by lying on your back with the band on the floor underneath your shoulder blades.

#2. Grasp the ends of the band in each hand and bend your arms so your elbows are out to the sides of your body near your ears.

#3. Push upward, straightening your arms as you pull the ends of the bands up.

#4. Squeeze your chest muscles as you do this motion, keeping your back flat on the ground.

#5. Gently lower your elbows back to the ground. This completes 1 repetition.

#6. If you need to make the exercise a little more difficult, wrap the band around your hands a few times or simply grab the band farther from the end so that it takes more effort to pull it upward.

Safety Pointer: Make sure you keep the right amount of tension on the band. If it’s too loose, you’ll get nothing out of the exercise, but if you find yourself straining then it’s too tight.

DUMBBELL OR BANDED FLIES – Weight Lifting Exercise (Home or Gym)

Muscle Groups: Chest, shoulders

#1. Start by lying on the floor or on a bench if you’re at the gym. Place your feet on the ground with your knees bent.

#2. Grasp a dumbbell in each hand (or the ends of a resistance band that runs underneath your back and shoulder blades).

#3. Hold your arms out to your sides with the elbows mostly straight.

#4. Keeping your arms relatively straight (with soft elbows, not locked out), bring your arms together in front of your chest.

#5. Hold this position for a moment and then return slowly to start. This completes 1 repetition.

#6. If you’re at the gym, you can make this exercise more challenging by changing the incline of the bench to vary the way you contract your muscles. 

Safety Pointer: Don’t allow your arms to overextend in the starting position.

SEATED CHEST PRESS – Machine Exercise (Gym)

Muscle Groups: Chest, shoulders, triceps

#1. Start by sitting on the seated chest press machine. If you’re at home, you can modify this exercise by using dumbbells and lying on the floor.

#2. Adjust the seat height so that your hands are in front of your shoulders.

#3. Pin your shoulders back against the bench as your press the weight and move it forward gradually, extending your arms.

#4. In a controlled manner, allow the weight to come back toward you by bending your arms until you’ve returned to starting position. This completes 1 repetition.

Safety Pointers: Always keep your shoulders pinned back as you perform the movement. Do not allow your shoulders to roll forward at any time.

PEC DEC CHEST FLY MACHINE – Machine Exercise (Gym)

Muscle Group: Chest

#1. Start by sitting on the machine with your back against the pad.

#2. Grip the handles with each hand, one on each side of your body.

#3. Keeping your arms somewhat straight, move the handles toward the front and center of your body until your hands meet.

#4. Pause and slowly return to starting position with your arms outstretched to your sides. This completes 1 repetition.

Safety Pointers: Adjust the arms on the machine so that your chest and shoulders have just a slight stretch at the beginning of the movement. Do not start the exercise with your arms too far back, as this can put a strain on the shoulder girdle and lead to injury.

Shoulders

A complex joint, the shoulder is composed of bones, muscles, ligaments, and tendons, including the collarbones, rotator cuff muscles, shoulder blades, and upper arms. Your shoulder allows your arms to move in any plane: forward, backward, sideways, and so on. Strengthening your shoulders is a worthwhile goal because they support many other movements.

DUMBBELL LATERAL SHOULDER RAISE – Weight Lifting Exercise (Home or Gym)

Muscle Group: Shoulders

#1. Start by standing with your feet about shoulder-width apart.

#2. Grasp a dumbbell in each hand with your palms facing your body.

#3. Keep a very slight bend in your elbows, making sure you don’t lock them out.

#4. Lift your arms up and out to your sides until they are about parallel to the floor.

#5. Pause at the top of the motion and then lower the weights slowly back down to your sides. This completes 1 repetition.

Safety Pointer: Keep a slight bend in your elbows so that your shoulders, not your arms, do the work.

DUMBBELL OVERHEAD PRESS – Weight Lifting Exercise (Home or Gym)

Muscle Group: Shoulders

#1. Start by standing with your feet about shoulder-width apart, keeping your abdominal core tight.

#2. Grasp a dumbbell in each hand and raise your arms to bring the dumbbells up next to your ears. Your arms should be bent at the elbows making two right angles, and the ends of the dumbbell in each fist should be pointing toward your body. This is the starting position of the exercise.

#3. Straighten your arms and push the dumbbells up over your head.

#4. Bring your arms down into the starting position. This completes 1 repetition. Safety Pointer: If you have a shoulder injury, do this slowly and use lighter weights or do the press one arm at a time.

BANDED OVERHEAD SHOULDER PRESS – Banded Exercise (Home or Gym)

Muscle Group: Shoulders

#1. Start by standing with your feet about shoulder-width apart.

#2. Hold the band like a jump rope and step onto the middle of it with both feet. Bring your arms up next to your ears and bend at the elbow so that they form two right angles on either side of your body. This is the starting position.

#3. Press your hands upward with palms facing forward until your arms straightened above your head.

#4. Slowly lower your hands and bend your arms until you’ve resumed the starting position. This completes 1 repetition.

Safety Pointer: If the tension is too intense, try stepping on the band with one foot to give the band a little more slack.

SHOULDER PRESS MACHINE – Machine Exercise (Gym)

Muscle Group: Shoulders

#1. Start by sitting on the machine and placing your hands on the handles, which should be near your ears on either side of your head.

#2. Using your shoulder muscles, push the handles upward.

#3. Slowly return the handles to starting position to complete 1 repetition.

Safety Pointer: Before you begin, ensure your seat is the right height. Your hands should be approximately ear level when gripping the handles at the beginning of the movement.

LATERAL SHOULDER RAISE MACHINE – Machine Exercise (Gym)

Muscle Group: Shoulders

#1. Choose the most comfortable position for you, either sitting with your back to the machine or sitting on the machine facing the seatback.

#2. Your upper arms should be next to the two moveable pads with your arms bent and your elbows by your sides.

#3. Using your shoulder muscles, lift your elbows up and out to the sides.

#4. Pause for a moment at the top of the movement before lowering the weight back down to your sides. This completes 1 repetition.

Safety Pointer: Make sure your elbows stay in line with your shoulders throughout the movement.

Biceps

Your biceps are in the front of your arms and are made up of the long head and the short head. The biceps tendons connect the muscles to both the shoulder joints and to the forearms. Biceps are activated through a pulling type of motion and help you to bend your arms.

DUMBBELL HAMMER CURLS – Weight Lifting Exercise (Home or Gym)

Muscle Group: Biceps

#1. Start by holding a dumbbell in each hand, with your arms straight down by your sides and your palms facing inward toward the sides of your body. You can sit or stand for this exercise depending on your preference.

#2. Bend your elbow to lift the dumbbell up toward your upper body, bringing the end of the dumbbell up to your lower shoulder area. You can lift one arm at a time (in an alternating fashion) or both arms together.

#3. Slowly lower the weight back to the starting position. If you’re alternating, repeat the same movement using the other arm. This completes 1 repetition. Safety Pointer: Keep your elbows tucked to your sides throughout the movement.

STANDING BANDED BICEPS CURL – Banded Exercise (Home or Gym)

Muscle Group: Biceps

#1. Start by placing a resistance band under both feet and grasping both ends of the band, one end in each hand. Alternatively, hold a dumbbell in each hand if you prefer added weight.

#2. With your palms facing forward, bend at the elbows slightly. This is the starting position.

#3. Lift your hands up toward your shoulders, squeezing your biceps.

#4. Slowly lower your arms as you release tension from the band until you return to the starting position. This completes 1 repetition.

Safety Pointers: Keep your hands in line with your elbows and shoulders as you lift the band. Always stay in control of the band as you move through the exercises by making sure the band has the right amount of tension. If you’re struggling to complete a set, switch out your band for one with a looser resistance or use lighter weight dumbbells.

PREACHER CURL – Weight Lifting or Machine Exercise (Gym)

Muscle Group: Biceps

#1. Start by sitting on the preacher curl machine with your upper arms on the inclined platform. Your chest will be next to the back of the platform as you perform the exercise while your upper arms are supported by the platform.

#2. Grasp a barbell in both hands or a dumbbell in each hand. With your palms facing you, bend your elbow and use your biceps to bring the weight up to your shoulder area.

#3. Slowly lower the weight back to starting position.

#4. If you’re using dumbbells, switch to the opposite side to duplicate the exercise. This completes 1 repetition.

Safety Pointers: When using the Preacher Curl machine, don’t rely on the machine’s tension to

move the weight back to the starting position. If you find that you’re letting the machine’s recoil help you complete the rep, lower the resistance to a lower weight. On the other hand, if you’re able to lift the weight with so little trouble that it clanks the top of the machine, make the weight heavier.

Triceps

Your triceps are formed by three muscles: the medial head, the lateral head, and the long head. Located at the rear portion of your upper arms, these muscles help you to straighten your arms by unbending and extending at the elbow.

TRICEPS DIP – Body-Weight Exercise (Home or Gym)

Muscle Group: Triceps

#1. Sit on a bench or stable chair with your feet together.

#2. Place your hands on the front edge of the bench or chair, palms down, next to your legs.

#3. Scoot forward until your hips come off the edge and you’re supported by your straight arms.

#4. Bend at the elbows to slowly lower your body toward the floor. Your elbows should bend to approximately a 90-degree angle. Once you reach this angle, use your triceps to push you upward as you straighten your arms.

Safety Pointer: When doing this exercise, be sure that you don’t dip to lower than a 90-degree elbow bend, as it can put excessive pressure on the shoulder and elbow joints, causing potential injury.

DUMBBELL KICKBACK – Weight Lifting Exercise (Home or Gym)

Muscle Group: Triceps

#1. Begin by standing with your feet about shoulder-width apart for even balance.

#2. Grasp a dumbbell in your right hand, with your palm facing your body.

#3. Step forward with your left foot and lean over, placing your left hand near your left knee for balance.

#4. Bend your right elbow and bring your upper arms parallel to the floor. This is the starting position.

#5. Using your right arm, raise the weight up and kick it back slowly until your arm is straight behind you.

#6. Squeeze the triceps at the top of the movement and lower in a slow and controlled motion. This completes 1 repetition.

#7. Finish all repetitions on one side before switching arms and repeating the process.

Safety Pointer: As you do this exercise, keep your abdominals tight to help you stabilize your body and properly focus on working just the triceps muscle.

BANDED TRICEPS EXTENSION – Band Exercise (Home or Gym)

Muscle Group: Triceps

#1. Step on a resistance band with both feet and grasp one end of the band in each hand. Keep your palms facing your body. Your feet should be about shoulder-width apart.

#2. Bend at the hips so that your torso is as close to parallel to the ground as possible.

#3. Bend your elbows and bring your upper arms and elbows up, tucking them at your sides. This is the starting position.

#4. Using one arm at a time, push your hand backwards to straighten your arm until it, too, is parallel to the floor.

#5. Squeeze your triceps muscles for a moment and then slowly bend at the elbow again, lowering your hand toward your hips. This completes 1 repetition.

Safety Pointer: For added stability, put your left knee on a bench while you work your right arm and switch when you work out the other side.

TRICEPS CABLE PUSHDOWN – Machine Exercise (Gym)

Muscle Group: Triceps

#1. Start by standing in front of a cable machine with a triceps pushdown attachment. This is generally either a short bar or a double rope.

#2. Grab the bar or rope on each side, ensuring you are close enough to the cable so that your upper arms will stay close to your body throughout the movement.

#3. Using your triceps muscles, push the weight straight down to the ground, flexing your triceps as you do so.

#4. Hold the squeeze for a moment at the bottom of the movement.

#5. Let the weight come back up slowly as you bend your elbows. This completes 1 repetition.

Safety Pointers: As you complete this exercise, always keep your elbows tucked in to your sides. Only the lower portion of your arms should move while your upper arms remain still.

Back

Your back encompasses the rear half of your torso and extends from your neck and shoulders all the way down to your hip and gluteus areas. In addition to supporting your spine and trunk, it also assists with moving the other parts of your body that allow you to bend, twist, and more. Your back is activated and strengthened through pulling motions.

SUPERMAN – Body-Weight Exercise (Home or Gym)

Muscle Group: Back

#1. Lie facedown on a mat with your arms and legs stretched out.

#2. Keep your head in a neutral position resting on the mat.

#3. By squeezing your back muscles, simultaneously lift your arms and legs a few inches off the ground.

#4. Hold this position for a few moments before releasing your arms and legs back into a relaxed position on the ground. This completes 1 repetition.

Safety Pointer: Remember to keep your head in a neutral position throughout this exercise as you don’t want to strain your neck muscles.

BENT-OVER DUMBBELL ROW – Weight Lifting Exercise (Home or Gym)

Muscle Group: Back

#1. Start by standing with your feet about shoulder-width apart.

#2. Grasp a dumbbell in each hand, making sure your palms face your body.

#3. Bend forward at the waist at about a 45-degree angle and allow your arms to hang down, fully extended. This is the starting position.

#4. Keeping your elbows tucked close to your body, squeeze the muscles in your back as you lift the weights by bending at the elbows to bring your upper arms up and the weights by your sides.

#5. Hold the squeeze for a moment before allowing the weights to return to start. Always control the descent of the weights, ensuring the descent is slow and controlled. This completes 1 repetition.

Safety Pointer: If you’ve suffered from any kind of back injury in the past, perform this exercise by working out one side of the body at a time while resting the other leg on a bench. This will keep you more balanced and stabilized throughout the movement.

BANDED SEATED ROW – Band Exercise (Home or Gym)

Muscle Group: Back

#1. Start by sitting on the floor with your legs straight in front of you.

#2. Wrap a band around the bottom of both feet and grab an end in each hand.

#3. Sit up straight and bend at the elbows, pulling your hands back toward your sides. Keep your elbows close to your body at all times.

#4. Release the weight back to starting position slowly, controlling it the entire time. This completes 1 repetition.

Safety Pointer: Make sure to sit up straight with a slight arch in your back as you perform this exercise. This will ensure you’re working your upper back muscles without straining your lower back.

PULL APARTS – Band Exercise (Home or Gym)

Muscle Groups: Back, rear shoulders

#1. Start by standing with your feet about shoulder-width apart.

#2. Grasp a band at each end. You may need to adjust the tension by moving your hands closer together on the band. This makes the exercise harder by putting more tension on the band.

#3. Bring the band up to about chest level with your hands in front of your arms, keeping them relatively straight with a slight bend in the elbow.

#4. Pull the band apart by moving your arms out to your sides and squeezing your shoulder blades together.

#5. Hold the contraction for a few moments before allowing the band to return to the front in a controlled motion. This completes 1 repetition.

Safety Pointer: Use a band that has a strong amount of tension, but not so much that your back and shoulders feel strained. The idea is to work the back muscles by forcing them to contract, not to recruit other nearby muscles to take over the work.

BANDED BENT-OVER ROWS – Band Exercise (Home or Gym)

Muscle Group: Back

#1. Start by placing the band under both of your feet, which should be about shoulder-width apart.

#2. Bend at the waist, keeping your back straight while grasping the band at each end. This is the starting position.

#3. Bend your elbows to bring your arms up and back until your hands are by your sides.

#4. Hold the contraction for a few moments before allowing the band to move back to starting position. This completes 1 repetition.

Safety Pointer: Be sure to keep your head in line with your body and in a neutral position to prevent neck and back strain.

LAT PULLDOWN – Machine Exercise (Gym)

Muscle Group: Back

#1. Start by sitting on a pulldown machine and facing the apparatus.

#2. Reach up and grab the handles or bar with both hands, making sure that your palms are facing forward. Your arms will be outstretched above you. This is the starting position.

#3. Pull downward, bringing your elbows back as you bring the weight down to the upper portion of your chest. Envision trying to touch your shoulder blades together in the back.

#4. Squeeze your back muscles and then slowly allow the weight to return upward to the starting position, controlling the ascent. This completes 1 repetition.

Safety Pointers: Keep your abdominal core tight and your head in a neutral position. Stick with pulldowns in front of your head (versus behind) to protect your shoulders and avoid strain.

SEATED CABLE ROW – Machine Exercise (Gym)

Muscle Groups: Back, core

#1. Start by sitting on the bench and leaning forward to grab the bar or handles. Your legs should be extended with your feet on the pad in front of you.

#2. Pull the handles far enough back so that you can sit up straight with your arms extended in front of you. This is the starting position.

#3. Pull the weight back by bending your elbows and contracting the muscles in your back. Envision trying to touch your shoulder blades together in the back.

#4. Squeeze your back muscles and then slowly allow the weight to return forward to the starting position, controlling the movement. This completes 1 repetition.

Safety Pointers: As you perform this movement, keep your back from rounding forward or arching backwards too far. Focus on pulling with your back muscles, not your arms.

PULL-UPS – Body-Weight Exercise (Home or Gym)

Muscle Groups: Back, biceps

#1. Start by placing your hands on a pull-up bar above you, palms forward.

#2. Squeeze your back muscles as you bring your elbows back to move your chest upward toward the bar.

#3. Once your head is past the height of the bar, let yourself return slowly to the start position, controlling the rate of speed of your descent.

Safety Pointers: Many fitness facilities will have an assisted pull-up machine that provides a

reliable place to start until you get strong enough to do pull-ups on your own. You can also get stronger by starting at the top of the pull-up movement, letting yourself down slowly, and then hanging in the outstretched position for a minute or so. Most people start this way as pull-ups require a bit of strength.

Legs

Your legs are made up of many muscles, but in general, you will work the following:

Quadriceps: The quadriceps muscle is made up of four muscles in your front thigh that help you straighten your legs and move your hips.

Hamstrings: Located at the back of your legs, hamstrings help you bend your knee and rotate your hips.

Gluteus: These muscles make up your buttocks and help your move your legs and hips.

Adductors: These are your inner thigh muscles.

Abductors: These are your outer thigh muscles.

Calves: These muscles comprise the lower portion of your legs and help you bend and flex your feet and ankles.

SQUAT – Body-Weight Exercise (Home or Gym)

Muscle Group: Legs

#1. Start by standing with your feet about shoulder-width apart, and your toes out at a very slight angle.

#2. Place your hands on your hips (or wherever they are most comfortable).

#3. Bend at the knees and simultaneously push your hips back as you squat down. Envision sitting down on a chair.

#4. Push your body back up into a standing position by straightening your legs and pushing upward through your heels. This completes 1 repetition.

Safety Pointer: Keep your head neutral and don’t squat past a 90-degree bend in your knees.

GLUTE BRIDGE – Body-Weight Exercise (Home or Gym)

Muscle Groups: Glutes, legs, core

#1. Start by lying on your back on the floor or on a mat with your knees bent, feet flat, and your arms by your sides.

#2. Lift your hips upward off the floor or mat until you can’t go any higher, squeezing your glutes hard at the top of the movement.

#3. Lower your hips back down to the floor or mat. This completes 1 repetition.

Safety Pointer: Keep your head neutral and relaxed to prevent neck and back strain.

DUMBBELL SQUAT – Weight Lifting Exercise (Home or Gym)

Muscle Groups: Legs, core

#1. Start by standing with your feet about shoulder-width apart. Your feet should point ever so slightly outward.

#2. Grasp a dumbbell in each hand, bend your arms, and bring them up near your ears. This is your starting position.

#3. Move your hips backwards (as if you’re going to sit on a chair) as you bend your knees and lower your body toward the ground.

#4. Stop when your thighs are parallel to the ground.

#5. Push back up through your heels until you’ve returned to your starting position. This completes 1 repetition.

Safety Pointer: Keep your head neutral and don’t squat past a 90-degree bend in your knees.

DUMBBELL SQUAT – Weight Lifting Exercise (Home or Gym)

Muscle Groups: Legs, core

#1. Start by standing with your feet about shoulder-width apart. Your feet should point ever so slightly outward.

#2. Grasp a dumbbell in each hand, bend your arms, and bring them up near your ears. This is your starting position.

#3. Move your hips backwards (as if you’re going to sit on a chair) as you bend your knees and lower your body toward the ground.

#4. Stop when your thighs are parallel to the ground.

#5. Push back up through your heels until you’ve returned to your starting position. This completes 1 repetition.

Safety Pointer: Keep your head neutral and don’t squat past a 90-degree bend in your knees.

STABILITY BALL HAMSTRING ROLL-IN – Stability Ball Exercise (Home or Gym)

Muscle Groups: Hamstrings, core

#1. Start by lying on your back on a mat while resting your heels on top of a stability ball. Keep your legs straight—this is your starting position.

#2. Contract your hamstrings and pull the ball toward your buttocks with your heels.

#3. Using your heels, roll the ball back away from your body until your legs are fully straightened, controlling your movement slowly and evenly. This completes 1 repetition.

Safety Pointers: When your legs are extended, your body should form a straight line. Make sure to keep your hips and torso off the ground to protect your back.

ROMANIAN DEADLIFT – Band or Weight Lifting Exercise (Home or Gym)

Muscle Groups: Hamstrings, glutes

#1. Start by standing on a resistance band with both feet while holding each end in your hands. Alternately, you can hold a dumbbell in each hand. Your feet should be about shoulder-width apart.

#2. Float your hips back until your back is flat and parallel to the floor. Your arms will be straight down near your knees. This is your starting position.

#3. Using your hamstrings and glutes, push your hips forward and your torso upward until you’re fully upright. Slowly return to your starting position. This completes 1 repetition.

Safety Pointer: Allow for a very slight bend in the knees as you do this movement. You don’t want to “lock out” your knees as this can put undue pressure on your joints.

LEG PRESS – Machine Exercise (Gym)

Muscle Group: Legs

#1. Start by sitting on the leg press machine with your back against the pad and your feet on the platform.

#2. Adjust the seat so that when you are in your starting position, your legs are straight (always leave a very slight bend in the knee to protect your joints). Your feet should be about shoulder-width apart, but you can alternate where you put your feet in order to work different areas of the legs. For example, a high and wide foot placement targets the glutes; a middle and more narrow foot placement targets the quads.

#3. Release the safety on the machine and slowly lower the weight toward your chest by bending your knees until they are at a 90-degree angle.

#4. Push the weight back up by pushing through your heels until your legs are straightened and you are back at starting position. This completes 1 repetition.

Safety Pointer: Don’t allow your knees to bend past a 90-degree angle, as this can cause too much pressure on your knees and lower back.

HAMSTRING CURL – Machine Exercise (Gym)

Muscle Group: Legs

#1. Start by sitting on the hamstring curl machine and adjusting the seat so that your knees are bent at a 90-degree angle. This is your starting position.

#2. Push through your heels and straighten your legs to move the platform forward. (On some machines the seat will move backwards instead.)

#3. Control the weight by slowly bending your knees until you return to the starting position. This completes 1 repetition.

Safety Pointers: Change your foot placement to accommodate any leg injuries. To work more of your glutes, place your feet wider on the pad. To work more of the front of your legs (the quads), keep your feet closer together toward the middle of the pad.

Calves

Your calves are formed by two muscles, the gastrocnemius and the soleus. Both muscles start behind the knee and end at the Achilles tendon. Your calves help you walk, run, and jump, as well as provide stability and balance for your foot, ankle, and whole body. Calves are an important part of a full leg workout, and can often be worked on the same equipment as legs.

SEATED DUMBBELL CALF RAISE – Weight Lifting Exercise (Home or Gym)

Muscle Group: Calves

#1. Start by sitting on a bench or a chair with a dumbbell in each hand. You can place something (a block or a book) under your toes to increase the range of motion during this exercise for added benefit.

#2. Rest the dumbbells on your knees. This is your starting position.

#3. Using your calves, raise your heels off the ground or block and squeeze your calves.

#4. Slowly return to the starting position, or if your toes are on a block, enjoy an extra stretch as your heels drop past parallel. This completes 1 repetition.

Safety Pointer: If you’re using some type of platform to raise your toes, make sure you only dip down just past parallel until you feel a gentle stretch. Going farther is not necessarily better.

STANDING BANDED CALF RAISE – Band Exercise (Home or Gym)

Muscle Group: Calves

#1. Start by standing on a resistance band with both feet, placing it just underneath your toes. Keeping your arms straight, grab each end of the band with your hands. This is your starting position.

#2. Lift yourself up onto your toes by squeezing your calf muscles.

#3. Lower yourself back to the starting position slowly while resisting the tension from the band. Make sure you feel resistance as you do this movement. If you don’t, then simply wrap the band around your hands a few times to increase the tension. This completes 1 repetition.

Safety Pointer: Complete this exercise on a flat surface, otherwise it can be difficult to stabilize yourself.

LEG PRESS CALF RAISE – Machine Exercise (Gym)

Muscle Group: Calves

#1. Using the leg press machine, start by sitting with your back against the pad and your feet on the bottom edge of the platform while keeping your toes together and the rest of your foot off the edge. This is your starting position.

#2. Push forward on the platform with your toes (squeezing your calves) to mimic the movement of standing on your toes.

#3. Slowly return the weight to starting position and allow yourself to feel a deep stretch through your calves. This completes 1 repetition.

Safety Pointer: Always keep a slight bend in your knees as you do this movement to reduce stress and pressure on the knee joint.

Abdominals

Your abdominals are in the front midsection of your body and help support your skeletal structure, protect your internal organs, and move your body. There are four main areas of the abs: the rectus abdominus; the internal and external obliques; and the hidden layer of muscle, the transversus abdominus, that wraps around your core for support.

PLANK – Body-Weight Exercise (Home or Gym)

Muscle Groups: Abdominals and core

#1. Start on all fours, with your hands and knees on a mat.

#2. Shift onto your forearms so that your elbows are directly beneath your shoulders.

#3. Straighten your legs and get up onto your toes so that the only parts of your body that are touching the floor are your forearms and your toes.

#4. Maintain this hold for as long as you can. Try starting with 20 seconds and work your way up to two minutes.

Safety Pointer: Keep your body in a straight line and keep your head in a neutral position. Your hips should be tucked and your abdominal core tight.

CRUNCH – Body-Weight Exercise (Home or Gym)

Muscle Group: Abdominals

#1. Start by lying on your back with your knees bent and your feet flat on the floor.

#2. Place your arms behind your head and lift yourself off the floor ever so slightly. This is your starting position.

#3. Look straight up toward the ceiling and lift your head and shoulders up and off the floor.

#4. Hold this “crunch” position for a moment before returning to your starting position. This completes 1 repetition.

Safety Pointers: Be careful not to pull your head and neck too far forward. Only move your head and upper body upward, so as not to strain your beck or back.

STABILITY BALL KNEE-INS – Stability Ball Exercise (Home or Gym)

Muscle Groups: Abdominals, upper body

#1. Begin by placing the tops of your feet on a stability ball and your hands flat on the ground in front of you, keeping your arms straight. (You’ll be in a regular push-up position, but with the tops of your feet on the ball.)

#2. Pull the ball toward your chest by bending your knees. Your feet will help guide the movement, but make sure you’re using your abs to complete the exercise.

#3. Push your feet away from your chest and slowly straighten your legs. This completes 1 repetition.

Safety Pointer: This is a more advanced exercise, so ensure that you can hold a plank exercise for 30 to 60 seconds before attempting this. Avoid it if you have shoulder issues or injuries.

HANGING LEG RAISES – Machine Exercise (Gym)

Muscle Groups: Abdominals, upper body

#1. Start by standing in the captain’s chair and placing your forearms on the pads. Grasp the handles in each hand. This is your starting position.

#2. Lift your feet off the sides of the chair as you bend your knees slightly and bring your thighs up toward your chest.

#3. Slowly lower your knees back down toward the ground as you straighten your legs. This completes 1 repetition.

Safety Pointer: If you have shoulder issues or injuries, avoid this exercise because it requires considerable upper-body strength to do this movement.

Do You Have to Take Supplements with Resistance Training?

Resistance training boosts fat loss by enhancing both the afterburn after exercise and increasing muscle size, thus increasing resting metabolism.

Some people might also use natural fat burners as part of a healthy diet and lifestyle to increase metabolism or decrease appetite. When combined with a healthy diet, it will further increase the loss of excess body fat – and may also have other beneficial effects.

Resurge is of the most popular weight loss supplements that promise to help you shed pounds and sleep better. Because studies have shown that sleep deprivation is associated with deficiencies of growth hormone and elevated levels of cortisol, both of which contribute to obesity.

While other supplements promote nutritional factors, meal replacement forms, appetite suppression, or similar effects, Resurge boosts your body’s metabolism by increasing your core temperature. However, before making any purchases, you might want to read some Resurge reviews because the supplement industry is rife with scams.

Besides, it should be noted that supplements are ineffective on their own and are hardly a solution to obesity. Pills or supplements only work when combined with a healthy weight-loss diet and regular exercise.

In any case, it’s always best to talk with your doctor before you start taking a supplement, especially if you are taking medications or have any health concerns.

Leave a Comment