5 Best Exercises To Build Total-Body Muscle As You Age

"Grab the end of one dumbbell in both hands and hold it by your chest with your elbows underneath," Yeung says. "Stand shoulder-width apart, toes slightly out. Sit backward and widen your knees to begin. Lower below parallel with a flat back. Drive your heels and maintain your knees apart at the bottom." 3–5 sets of 5–8 repetitions. Yeung advises two to three weekly goblet squats.

1. Goblet Squats

Pushups begin with good positioning, shoulder-width hands, and toes up. Your head-to-toe line should be straight. Keep your hips and lower back straight. Keep your elbows close to your sides as you descend. Press yourself up again. 3–5 sets of 5–8 repetitions. Do this weekly.

2. Pushups

Have you tried inverted rows? Yeung starts by setting a barbell on the Smith machine. Pull yourself up till your chest meets the bar. Bring your shoulder blades together and plank-like your body. 3–5 sets of 5–8 repetitions. Do this weekly.

3. Inverted Rows

Hip thrusts follow. "With your shoulders on a bench and a barbell on your hips, lower and drive your hips to full extension," Yeung says. Push your heels and squeeze your glutes at the peak. Place the barbell on a thick pad for hip comfort." 3–5 sets of 5–8 repetitions. Exercise twice or three times a week.

4. Hip Thrusts

Pull-ups complete our top total-body muscle-building workouts for seniors. Start by placing your palms on a pull-up bar. Squeeze your shoulders to start. Pull your chest up to the bar and slowly lower yourself. 3–5 sets of 5–8 repetitions. Exercise once or twice a week.

5. Pullups