6 Simple Strength-Training Moves

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Try this at home

You lose 1 to 2 percent of muscle mass each year after you turn 50. But you can slow that with regular strength-training workouts. Here are some to try at home with a chair and hand and ankle weights. For more exercises, download this program from the Centers for Disease Control and Prevention.


  1. Lower leg extension

• Attach ankle weights to your lower limbs and sit in a chair with your back straight.

• Raise one foot until your leg is straight.

• Lower your foot back to the resting position.


  1. Leg curl

• Attach ankle weights, stand straight, and rest your hands on the back of a chair.

• Raise one foot at a time behind you until your shin is parallel to the ground, and then lower it.


  1. Triceps extension

• Hold a dumbbell by one end overhead using both hands, arms straight.

• Bend your elbows until they are fully flexed so the weight lowers toward your back.

• Raise the weight back overhead.


  1. Abdominal crunch

• Lie on your back, knees bent comfortably, feet flat. Fold your arms in front of you and tuck your chin into your chest.

• Using your abdominal muscles, raise your shoulders and upper body. Keep your lower back on the floor.

• Lower your shoulders and upper body back to the resting position.


  1. Lateral shoulder raise

• Stand straight with arms hanging down at your sides, a dumbbell in each hand, palms facing your outer thighs.

• Slowly lift dumbbells to shoulder height, keeping your elbows slightly bent.

• Lower the dumbbells back to your outer thighs.


  1. Biceps curl

• Stand straight with arms hanging down, a dumbbell in each hand, palms facing your outer thighs.

• Lift one dumbbell, rotating your forearm so your palm faces your shoulder.

• Lower the dumbbell to the resting position and repeat with the other arm.