At a certain point, the body you’re in might not quite match how you feel inside (admit it — if you’re 50ish, your mind’s eye probably still sees you hovering in the 30s).

But if you’re 50ish and concerned about your fitness, the last thing you need is another vague claim about “reversing” aging and “turning back the clock.” More likely, you’re interested in what you actually need to know about aging, and what you can do about it to get closer, physically, to the self you know inside.

Here’s a great one to start with: sarcopenia — age-related muscle loss. What can we do about it? Concentrate on muscle growth. Resistance training is key to increasing strength and muscle mass. High-intensity and explosive movements are also important — they trigger release of testosterone and HGH, hormones that stimulate muscle growth and fat metabolism.

Another consideration: If you want to have good mobility, flexibility and resiliency, you need to support your viscoelastic tissues, i.e., collagen and elastin.

Skin, fascia and muscle are all rich with collagen and elastin. The best way to encourage healthy connective tissues is with multi-directional movements at varying speeds and intensities.

In this workout, we’re using weight machines to safely focus on muscle growth, and multi-directional movements for whole body strength, healthy connective tissue and dynamic flexibility. Because we’re young at heart. Whatever that means.

Complete all sets of one exercise before progressing to the next. The intensity of some exercises is “RPE,” or rate of perceived exertion on a scale of 1 to 10, with 10 being the maximum rate of perceived exertion (when you’re about to hit the point of fatigue). Take the appropriate rest between each set to allow for maximal strength output during each exercise.

PREP A
HIP BRIDGE WITH KNEE EXTENSION

REPS: 8 each side
SETS: 2
INTENSITY/LOAD: Bodyweight
TEMPO: Slow
REST INTERVAL: 30 sec

  • Lie on your back with your feet, knees and hips in a straight line and your feet flexed, toes pointing up.
  • Push your heels into the ground, squeeze your glutes and lift your hips up towards the ceiling.
  • Holding the lifted hips position, straighten your left leg out.
  • Return to the start position and alternate sides.

PREP B
QUADRUPED KNEELING TO STANDING

REPS: 6 each side
SETS: 2
INTENSITY/LOAD: Bodyweight
TEMPO: Slow
REST INTERVAL: 30 sec

  • Start on hands and knees with your hands under your shoulders and knees under your hips.
  • Bring your right foot forward to the outside of your right hand and rise up to a kneeling position with your left knee on the ground.
  • Push your right foot into the ground and stand up.
  • Step back with the left leg and slowly return to the start position. Alternate sides.

1. LEG PRESS

REPS: 6-8
SETS: 3-4
INTENSITY/LOAD: 7-8 RPE
TEMPO: Moderate
REST INTERVAL: 90 sec

  • Set a leg press machine to a comfortable position, and get in. Set your feet hip-width apart.
  • Keep your spine long and push your legs away from you to move the weight.
  • Slowly lower the weight back to the starting position.

2. ROTATIONAL STEP TO ONE ARM CABLE PULL

REPS: 12
SETS: 3-4
INTENSITY/LOAD: 5-6 RPE
TEMPO: Moderate
REST INTERVAL: 60 sec

  • Set a cable machine pulley at head height. Face the machine, set your feet hip-width apart and grab the handle with your left hand.
  • Rotate your left foot out and take a step in the 3 o’clock direction.
  • Pull the cable back until your hand reaches your shoulder.
  • Return to the start position and repeat.

3. CHEST PRESS MACHINE

REPS: 6-8
SETS: 3-4
INTENSITY/LOAD: 7-8 RPE
TEMPO: Moderate
REST INTERVAL: 90 sec

  • Select an incline chest press machine.
  • Keep your feet pressed into the floor as your push the weight away from your chest.
  • Slowly lower the weight to the starting position.

4. CROSSOVER STEP WITH OVERHEAD PRESS

REPS: 12
SETS: 3-4
INTENSITY/LOAD: 5-6 RPE
TEMPO: Moderate
REST INTERVAL: 60 sec

  • Hold a light dumbbell in each hand, up at your shoulder. Stand with your feet hip-width apart.
  • Step forward and across your body with your left foot, and keep your right foot pressed into the ground and your spine long as you reach overhead with your right hand.
  • Slowly return to the start position. Repeat on the opposite side.

5. KNEELING HIGH-TO-LOW CABLE CHOP

REPS: 12
SETS: 3-4
INTENSITY/LOAD: 5-6 RPE
TEMPO: Moderate
REST INTERVAL: 60 sec

  • Set a cable pulley machine to its highest setting and use a rope handle. Kneel down so that the machine is to your left with your left foot on the floor and your right knee on the ground.
  • Reach up, grab the handle with both hands and pull it to your chest, then press it down and across your body to your right hip.
  • Slowly return handle to start and repeat.

6. LATERAL LUNGE WITH CROSS-BODY REACH AT SHOULDER HEIGHT

REPS: 12
SETS: 3-4
INTENSITY/LOAD: Bodyweight
TEMPO: Moderate
REST INTERVAL: 60 sec

  • Stand with your feet hip width apart.
  • Step to your left, and lunge into your left hip as your reach across your body at shoulder height with your right hand.
  • Return to the start position and alternate sides.