4 simple exercises to help middle-aged men keep their muscles firm

After the age of 40, men's muscle mass can decrease by an average of 3-8% every 10 years. The main causes are a decrease in the male hormone testosterone, decreased physical activity and the natural aging process.

Age-related muscle degeneration causes decreased strength, slower metabolism, increased fat gain, cardiovascular disease, and type 2 diabetes. However, studies show that proper exercise can significantly slow down muscle loss and even help increase muscle mass, according to the health website Verywellfit (USA).

Strength training works your back, glutes, hamstrings, and core muscles all at once

PHOTO: AI

To maintain muscle strength and increase endurance, experts recommend that middle-aged men should exercise at least 20-30 minutes a day with the following basic exercises:

Chin-ups are a bodyweight exercise that strengthens the latissimus dorsi, biceps, and shoulders. They are also used to test upper body strength.

Not only that, chin-ups also help improve muscle density in the back area, slow down the process of muscle atrophy due to age, improve posture, reduce upper back pain and maintain a natural upright posture. Aim for 3-5 reps for beginners, then gradually increase to 10-12 reps per set.

Squat

Squats are a classic full-body exercise that activates the largest muscle groups such as the quadriceps, hamstrings, and glutes. When squatting, the body must maintain balance and coordinate the core and lower body. This action stimulates the release of growth hormone and testosterone. These are two key factors in maintaining muscle in middle-aged men.

Push-ups

Push-ups are a bodyweight exercise that helps maintain the chest, shoulders, and triceps muscles. These are areas that are prone to flabbiness in middle-aged men. A study published in the journal JAMA Network Open found that men who can do more than 40 push-ups in a row have a 96% lower risk of cardiovascular disease than those who can do less than 10. When doing push-ups, the body is forced to mobilize both the abdominal and back regions to maintain balance, indirectly strengthening the core muscles.

Deadlift

Deadlifts work the entire muscle chain, including the back, glutes, hamstrings, and core. Experts say deadlifts maximize the activation of muscle fibers responsible for strength and speed, which tend to decline rapidly as men age.

In addition to increasing strength, deadlifts also help increase energy expenditure, control weight, and maintain stable glucose metabolism. These are very important for preventing type 2 diabetes.

To effectively maintain muscle, middle-aged men should do at least 2-3 sessions per week with the above strength training. They should also alternate 2 light cardio sessions with exercises such as brisk walking, swimming or cycling. The important thing is to maintain regularity, increase the intensity slowly and supplement enough protein for muscle recovery, according to Verywellfit .

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