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5 Simple Exercises To Build Strength And Muscle
Did you know that women lose up to 5% of their lean muscle tissue per decade?
It usually starts in their 30s — and that percentage starts increasing exponentially after going through menopause.
That’s because during menopause...
The estrogen decline that happens not only wreaks havoc the body, giving rise to many menopausal symptoms like weight gain and hot flashes...
But also, estrogen also helps improve muscle mass and strength, and having low estrogen levels, can worsen the muscle loss that comes with age.
Which is why it is important to do strength training!
As critical to your health as mammograms and annual doctor visits...
Engaging in strength training regularly can help alleviate the problems that aging women face daily — such as difficulty walking for distances, climbing stairs, or carrying groceries.
Another bonus for building muscle via strength training is the calorie burn!
The more muscle you build, the faster your metabolism hums, the tighter and firmer you get, and the easier it is to lose weight and keep it off.
Convinced enough to do some strength training of your own now? Here are 5 simple strength training exercises you can do in the very comfort of your own home:
The workout
How to do it: Do a full-body strength-training routine — like this one — two days a week.
Then, on top of that, you may add the other components of fitness like yoga, dance, walking, or swimming.
You can complete all of these moves in one workout, or you can split them up if you're short on time. The key is consistency. Aim to complete 3 sets for each move, and choose a weight that makes it challenging to complete the final rep of each set.
What you'll need: While the gym is a great place to weight train, you can do these moves right at home. All you'll need is a chair, hand weights, and a mat.
Exercise #1: Squat to Chair
Squats are considered a weight-bearing, compound, complex exercise, and is the number one exercise for muscle and bone health for the lower body.
- Stand with your feet shoulder-width distance apart and your toes turned out slightly.
- Extend your arms forward and keep them parallel to the floor throughout the movement.
- Bend your knees and reach your hips back as if to fully sit down on the chair. Lower your hips until you feel the chair underneath you, but don't fully sit.
- Touch the chair with your butt, then immediately press into your heels and stand back up to the starting position. That's one repetition.
- Aim to complete 10 to 15 reps.
Exercise #2: Reverse Lunges (w/ dumbbells)
This move strengthens the entire lower body, keeping the muscles that govern walking, stair climbing, and the transition from sitting to standing strong and healthy.
- Hold a dumbbell in both your hands, with your arm hanging next to your side.
- Step back with your right foot and slowly lower your body until your front knee is bent 90 degrees.
- Pause, and then push back up to the starting position with your legs.
- Do the same motion, but with the other foot. That’s one repitition.
- Aim for 10 to 15 reps.
Exercise #3: Seated Overhead Press
This move increases the lean muscle mass around your shoulders, reducing your risk for neck, shoulder, and lower back injuries when pressing something heavy overhead.
- Begin seated with your back supported and 5 to 8 lbs dumbbells resting at your shoulders.
- Sit up tall and ensure that your elbows are below your wrists.
- Press upward so that your elbows are in front of your body, and not out to the sides.
- End with the dumbbells directly over your head, palms forward, with elbows fully extended, but not locked.
- Slowly release down following the same pattern of movement, ending at the start position. That's one repetition.
- Aim for 10 to 12 reps.
Exercise #4: Standing Calf Raise
This move improves the stability and mobility of your feet and lower legs, and the ability to know where your body is in space. This sense is called proprioception and gives you control and power over your body.
- Hold a 5 to 8 lbs dumbbells dumbbell in both your hands, and keep them rested by your sides.
- To do a calf raise with dumbbells, hold a dumbbell in each hand and stand with your feet about shoulder-width apart.
- Let your arms hang straight below your shoulders. Rise up onto your toes, then slowly return to the starting position. You'll feel tension in the muscles in the back of your lower legs.
- When you're doing calf raises, keep your back and knees straight. If you have trouble balancing, use a chair or pole for added stability.
Exercise #5: Bent Over Row
This move strengthens all of the muscles in your back, improving bone density of the spine and helping to keep your posture upright.
- With a 8 to 15 lbs dumbbells in each hand, bend over at about a 45-degree angle (no farther).
- Keep the back straight throughout the exercise. Brace your abdominals and breathe in.
- Lift the weights straight up, exhaling. While lifting, the arms should go no higher than parallel with the shoulders — slightly lower than the shoulders is fine.
- While lifting, try to keep the wrists from excessive extra movement down or to the side. Do not squat down and up after the initial pose. No movement of the legs occurs throughout the exercise.
- Lower the weights in a controlled manner while inhaling. That’s one repetition.
- Aim for 12 to 15 reps. Remain bent over until all repetitions are complete.
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