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The best exercises for strength and muscle after 40, 50, or 60 are progressive, repeatable, scalable and unfussy.If you didn't already know, fitness markers, including muscle loss, surprisingly begin to decline as early as 35 years old. Each decade we lose muscle mass, and this decline can accelerate after 60.I encourage strength training throughout life to maintain as much strength, mobility, balance and muscle as possible; I encourage it even more strongly after 50, especially for women, for whom hormones are another factor to consider.For many of my clients, I recommend the same exercises at any age, but how we approach them might differ from person to person. Over the years, there have been five that still always stand out, and here's why and how to do them.If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises.5 strength exercises that build strength and muscle after 50Everyone has a mix of fast-twitch and slow-twitch muscle fibers in the body. Your fast-twitch fibers are responsible for speed and power and sustain exercise for less time (think sprinting); slow-twitch typically sustain longer, slower efforts of exercise (think a long run or steady-state routine).Later in life, fast-twitch fibers can be lost at a higher rate. This means building and maintaining strength and balance becomes even more crucial, as well as focusing on moves that power your everyday life, tapping into functional fitness. Without strength training, areas like power, speed, balance and reaction time can decline, especially after 50.Get instant access to breaking news, the hottest reviews, great deals and helpful tips.Give these exercises a try. You can individually add them to an existing routine or create a five-move full-body workout. I recommend 8-12 reps and 3-4 sets per move, taking roughly 30 to 60 seconds of rest between each exercise.Aim to choose weights that challenge you; the last few reps of every set should feel like a real push to complete. However, don't let your weight choice distract from your form. Keep your core engaged throughout, and focus on the quality of your reps. I recommend a set of the best adjustable dumbbells or hex weights for this routine.What are the benefits?
