6 Best Resistance Workouts To Build Muscle Mass As You Age

Maintaining and building muscle mass as you age is essential for preserving strength, mobility, and overall health. As you get older, muscle mass tends to decline, which can lead to reduced physical function and a slower metabolism. Incorporating resistance workouts into your routine is one of the most effective ways to counteract this process. Resistance training stimulates muscle growth by challenging your muscles to adapt and strengthen, helping you stay strong and resilient.

Resistance workouts aren’t just for the younger crowd; they are crucial for individuals of all ages. By performing targeted resistance exercises, you not only build muscle mass but also support bone density, improve joint stability, and boost your metabolic rate.

Resistance training can be performed using various tools, such as dumbbells, resistance bands, or even your body weight, making it accessible for anyone at any fitness level. Consistency is key to achieving long-term results, so gradually increasing the intensity and variety of your exercises is important for continued progress.

Below are six of the best resistance workouts to help you build muscle mass as you age. Each workout consists of three exercises designed to target different muscle groups. These workouts are designed to challenge your strength and endurance, promote muscle growth, and enhance functional fitness.

Workout #1: Upper-body Strength Builder

What You Need: A pair of dumbbells. This workout targets the major muscles in your upper body, including the chest, shoulders, and arms. It takes about 20 minutes to complete.

The Routine:

• Dumbbell Chest Press – 3 sets of 12 reps
• Dumbbell Shoulder Press – 3 sets of 10 reps
• Dumbbell Bicep Curl – 3 sets of 12 reps

Directions: Perform all exercises in a circuit. Rest for 1 minute between rounds and complete 3 rounds total.

1. Dumbbell Chest Press

1. Lie on a bench or floor with a dumbbell in each hand, arms extended above your chest.
2. Slowly lower the dumbbells to your chest, keeping your elbows at about a 45-degree angle.
3. Press the dumbbells back up to the starting position.

2. Dumbbell Shoulder Press

1. Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward.
2. Press the dumbbells overhead until your arms are fully extended.
3. Lower the dumbbells back to shoulder height and repeat.

3. Dumbbell Bicep Curl

1. Stand with a dumbbell in each hand, arms at your sides, palms facing forward.
2. Curl the dumbbells up toward your shoulders, keeping your elbows close to your body.
3. Lower the dumbbells back to the starting position.

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Workout #2: Lower-body Powerhouse

What You Need: A pair of dumbbells. This workout focuses on the lower body, targeting the quads, hamstrings, glutes, and calves. It takes about 20 minutes to complete.

The Routine:

• Dumbbell Squat – 3 sets of 12 reps
• Dumbbell Deadlift – 3 sets of 10 reps
• Dumbbell Calf Raise – 3 sets of 15 reps

Directions: Perform all exercises in a circuit. Rest for 1 minute between rounds and complete 3 rounds total.

1. Dumbbell Squat

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides.
2. Lower into a squat by bending your knees and pushing your hips back, keeping your chest upright.
3. Press through your heels to return to the starting position.

2. Dumbbell Deadlift

1. Stand with your feet hip-width apart, holding a dumbbell in each hand before your thighs.
2. Hinge at your hips and lower the dumbbells down your legs while keeping your back straight.
3. Return to the starting position by driving your hips forward.

3. Dumbbell Calf Raise

1. Stand with a dumbbell in each hand, feet hip-width apart.
2. Rise onto the balls of your feet, lifting your heels off the ground.
3. Lower your heels back to the ground and repeat.

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Workout #3: Full-body Circuit

What You Need: A resistance band. This full-body workout engages multiple muscle groups simultaneously for a well-rounded strength-building routine. It takes about 25 minutes to complete.

The Routine:

• Resistance Band Squat to Press – 3 sets of 12 reps
• Resistance Band Rows – 3 sets of 10 reps
• Resistance Band Tricep Extensions – 3 sets of 12 reps

Directions: Perform all exercises in a circuit. Rest for 1 minute between rounds and complete 3 rounds total.

1. Resistance Band Squat to Press

1. Stand on the center of a resistance band with feet shoulder-width apart, holding the handles at shoulder height.
2. Lower into a squat, then press the handles overhead as you stand back up.
3. Lower the handles back to shoulder height and repeat.

2. Resistance Band Rows

1. Secure a resistance band to a sturdy anchor at chest height.
2. Hold the handles with arms extended, then pull them toward your chest, squeezing your shoulder blades together.
3. Slowly return to the starting position and repeat.

3. Resistance Band Tricep Extensions

1. Secure a resistance band to a high anchor point.
2. Stand facing the anchor, holding the handles with arms bent at 90 degrees.
3. Extend your arms down by your sides, fully straightening your elbows.

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Workout #4: Core Strength and Stability

What You Need: A stability ball. This workout strengthens your core muscles and improves balance and stability. It takes about 15 minutes to complete.

The Routine:

• Stability Ball Plank – 3 sets of 30 seconds
• Stability Ball Rollout – 3 sets of 10 reps
• Stability Ball Leg Curl – 3 sets of 12 reps

Directions: Perform all exercises in a circuit. Rest for 1 minute between rounds and complete 3 rounds total.

1. Stability Ball Plank

1. Place your forearms on a stability ball, keeping your body straight from your head to your heels.
2. Hold this position for the designated time, engaging your core.

2. Stability Ball Rollout

1. Kneel on the floor with the stability ball before you.
2. Place your forearms on the ball and slowly roll it forward, extending your body.
3. Engage your core to pull the ball back to the starting position.

3. Stability Ball Leg Curl

1. Lie on your back with your heels resting on a stability ball and arms by your sides.
2. Lift your hips off the ground and roll the ball toward you by bending your knees.
3. Extend your legs back out and repeat.

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Workout #5: Bodyweight Resistance Routine

What You Need: No equipment is needed. This workout uses your body weight to strengthen all major muscle groups. It takes about 20 minutes to complete.

The Routine:

• Pushup – 3 sets of 12 reps
• Bodyweight Squat – 3 sets of 15 reps
• Glute Bridge – 3 sets of 12 reps

Directions: Perform all exercises in a circuit. Rest for 1 minute between rounds and complete 3 rounds total.

1. Pushup

1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
2. Lower your chest toward the ground while keeping your body straight.
3. Push back up to the starting position.

2. Bodyweight Squat

1. Stand with your feet shoulder-width apart, arms extended in front of you.
2. Lower into a squat by bending your knees and pushing your hips back.
3. Press through your heels to return to the starting position.

3. Glute Bridge

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your hips off the ground, squeezing your glutes at the top.
3. Lower your hips back down and repeat.

Workout #6: Resistance Band Isolation

What You Need: A resistance band. This workout isolates specific muscle groups to enhance muscle growth and definition. It takes about 20 minutes to complete.6254a4d1642c605c54bf1cab17d50f1e

The Routine:

• Resistance Band Chest Fly – 3 sets of 12 reps
• Resistance Band Lateral Raise – 3 sets of 10 reps
• Resistance Band Hammer Curl – 3 sets of 12 reps

Directions: Perform all exercises in a circuit. Rest for 1 minute between rounds and complete 3 rounds total.

1. Resistance Band Chest Fly

1. Secure a resistance band to a sturdy anchor at chest height.
2. Stand with your back to the anchor, holding the handles with arms extended to the sides.
3. Bring the handles together in front of your chest, keeping a slight bend in your elbows.

2. Resistance Band Lateral Raise

1. Stand on the center of a resistance band with feet shoulder-width apart, holding the handles by your sides.
2. Raise your arms out to the sides until they are parallel to the ground.
3. Lower the handles back down and repeat.

3. Resistance Band Hammer Curl

1. Stand on the center of a resistance band with feet hip-width apart, holding the handles with palms facing each other.
2. Curl the handles up toward your shoulders, keeping your elbows close to your body.
3. Lower the handles back down and repeat.

Tyler Read, BSc, CPT