5 Best Exercises To Build&Maintain Muscle Before 50

MasterClass advises setting the barbell in the squat rack slightly below your shoulders for a barbell back squat. Step below the bar and face the rack. Barbell should be on upper back. Step back and carefully remove the bar from the rack. Widen your feet. Bend your knees and hips to descend. Before pressing back up, your thighs should be parallel. 10 repetitions.

1. Squats

Dumbbell deadlifts work your legs. PureGym recommends holding a dumbbell in each hand with your palms facing your body. Stand shoulder-width apart. Hold your core. Lower the weights with your hips back and knees slightly bent. Keep weights near your thighs. Press through your feet and tilt your hips forward to return the dumbbells to the start. 10 repetitions.

2. Deadlifts

Sweat App says this upper-body strength move uses body weight for resistance. Start under a pull-up bar. Grab the bar with an overhand hold just outside your shoulder span. Hang from the bar with both arms extended. Core activation. Bending both elbows starts the pull-up. Raise your chest till your chin clears the bar. Return to the start by extending both elbows. 10 repetitions.

3. Pullups

Bench presses can be done with a barbell or dumbbells at chest height on a flat training bench. PureGym advises lying on a bench with a dumbbell in each hand for the dumbbell bench press. Lift the weights until both arms are outstretched. Palms facing forward. Push through both feet to produce a lower-back arch. Avoid flaring elbows when descending. Lower the weights to the sides of your chest. 10 repetitions.

4. Benchpress

PureGym says the single-arm dumbbell row works your back, biceps, and core. Start by placing your right hand and knee on a flat gym bench. With a dumbbell in your left hand, press your left foot into the ground. Row the weight toward your stomach using your core. When your triceps are parallel, decrease the weight to where you started. Switch sides. 10 repetitions.

5. Rows