Strength training with free weights is valuable for individuals of all ages. Engaging in routine exercises with weights can lower the risk of sarcopenia, a condition where muscle strength and mass decline significantly as we age. Starting free-weight workouts early can lead to an independent and healthier lifestyle in the later years. Here are 10 recommended free-weight exercises to assess your fitness level after reaching the age of 50.
Before delving into the exercises, let’s discuss the importance of free weights and managing your physical well-being. Domenic Angelino, a Certified Personal Trainer from the International Personal Training Academy (IPTA), emphasizes that any free-weight exercise can aid in maintaining and enhancing muscle and bone strength. This, in turn, assists in preserving independence as you age and reduces the frequency and severity of potential injuries. Angelino underscores the significance of seizing the opportunity to enhance muscle and bone strength while you are still mobile, as addressing these concerns later in life can be more challenging. Utilize your current health and mobility to safeguard your future well-being.
Angelino suggests that free-weight exercises are ideal for testing muscular endurance and strength. Muscular strength pertains to the maximum force a muscle group can generate, while muscular endurance relates to how long a muscle can sustain a high force output before fatigue sets in. Both aspects are specific to each muscle group in the body, showcasing the need for targeted exercises to enhance overall muscular strength and endurance.
Now, let’s explore 10 of the best free-weight drills to determine whether you’re in good shape after 50. The drills below spotlight various common movement patterns and key muscle groups. Remember that it’s always a smart idea to work with a certified personal trainer to determine the right weight for you and how to safely perform each exercise.
Strength:
1. Barbell Bench Press
Male: 1 set of 5 reps at 80% of body weight
Female: 1 set of 5 reps at 65% of body weight
- Lie flat on your back on a workout bench, holding onto a barbell with your hands just outside shoulder-width.
- Lower the weight toward your chest until it gently touches it, then press the barbell up until your arms are completely extended.
- Make sure your head, upper back, glutes, and feet stay in contact with the surface they are touching throughout the exercise.
2. Barbell Deadlift
Male: 1 set of 5 reps at 120% of body weight
Female: 1 set of 5 reps at 100% of body weight
- Keep your back flat as you grab a barbell on the floor, hands shoulder-width apart.
- Keep your arms straight as you bend your knees to stand tall; after the barbell passes your shins, press your hips forward to stand completely upright.
- Keep your back flat once again as you lower the barbell toward the floor.
3. Barbell Squat
Male: 1 set of 5 reps at 100% of body weight
Female: 1 set of 5 reps at 85% of body weight
- Stand tall with a barbell resting on your upper back, hands placed just outside shoulder-width with a firm grip.
- Squat down until your thighs are just below parallel to the floor.
- Press through both feet to stand up.
4. Barbell Row
Male: 1 set of 5 reps at 60% of body weight
Female: 1 set of 5 reps at 45% of body weight
- Stand tall, holding a barbell with your hands shoulder-width apart and your arms completely extended.
- Keep your back flat and bend forward until your torso is almost parallel to the ground.
- Row the barbell up toward your core until it touches your upper abs.
- Lower the barbell until your arms are straight once again.
5. Barbell Overhead Press
Male: 1 set of 5 reps at 50% of body weight
Female: 1 set of 5 reps at 35% of body weight
- Stand tall, holding a barbell with a shoulder-width grip just below your chin.
- Press the bar overhead until your arms are completely extended.
- Lower the bar just below your chin.
Endurance:
6. Barbell Incline Bench Press
Male: 4 sets of 20 reps at 45% of body weight, 90 seconds of rest
Female: 4 sets of 20 reps at 30% of body weight, 90 seconds of rest
- Lie flat on your back on an incline bench, holding a barbell with your hands shoulder-distance apart.
- Lower the barbell until it lightly graces your chest.
- Press the barbell back up until your arms are fully extended.
7. Trap Bar Deadlift
Male: 4 sets of 20 reps at 55% of body weight, 90 seconds of rest
Female: 4 sets of 20 reps at 40% of body weight, 90 seconds of rest
- Squat down to grab the trap bar handles, maintaining straight arms.
- With a flat back, press through both feet and push your hips forward to stand up tall.
- Once you are standing tall, squat down to lower the barbell.
8. Barbell Front Squat
Male: 4 sets of 20 reps at 50% of body weight, 90 seconds of rest
Female: 4 sets of 20 reps at 35% of body weight, 90 seconds of rest
- Stand tall with a barbell resting on your shoulders and your arms crossed to ensure the barbell stays in place.
- Squat down and continue to do so until your thighs are below parallel to the floor.
- Press through both feet to stand tall.
9. Dumbbell Farmers Walk
Male: 4 sets of 60 seconds at 25% of body weight, 45 seconds of rest
Female: 4 sets of 60 seconds at 15% of body weight, 45 seconds of rest
- Stand tall with a dumbbell in each hand.
- Keep your posture upright, and hold the weights with a tight grip as you walk forward.
- Continue to walk until the end of your set.
10. Kettlebell Swings
Male: 5 sets of 20 reps at 25% of body weight, 45 seconds of rest
Female: 5 sets of 20 reps at 15% of body weight, 45 seconds of rest
- Stand tall with your feet planted outside shoulder-width.
- Hold a kettlebell with both hands.
- Keep your back flat, squat down, and bend forward so the kettlebell is between your legs.
- Press your hips forward to swing the weight up to shoulder height.
- Lower the kettlebell.
Frequently Asked Questions
What are free-weight drills?
Free-weight drills are exercises that involve the use of weights that are not attached to any machinery or equipment. These drills typically require the individual to control the movement of the weights using their own strength and stability.
Why choose free-weight drills to assess fitness after 50?
Free-weight drills are effective for assessing fitness after 50 because they engage multiple muscle groups, help improve balance and coordination, and can be easily modified to suit different fitness levels. They also mimic real-life movements, making them functional exercises for daily activities.
Are free-weight drills safe for individuals over 50?
Free-weight drills can be safe for individuals over 50 when performed with proper form and technique. It is important to start with lighter weights and gradually increase intensity to avoid strain or injury. Consulting with a fitness professional before starting any new exercise routine is recommended.
What are some free-weight drills to try to assess fitness after 50?
Squats with Dumbbells
Shoulder Presses
Deadlifts
Chest Presses
Bent-Over Rows
Lunges with Dumbbells
Bicep Curls
Tricep Extensions
Planks with Alternating Arm Raises
Russian Twists with Medicine Ball
How many days a week should free-weight drills be done?
It is recommended to include free-weight drills in your fitness routine at least 2-3 days a week to see improvements in strength, balance, and overall fitness. Giving your muscles time to rest and recover between sessions is also important for optimal results.
