Workout: As Young As You Feel

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

PREP B QUADRUPED KNEELING TO STANDING

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

1. LEG PRESS

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

2. ROTATIONAL STEP TO ONE ARM CABLE PULL

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

3. CHEST PRESS MACHINE

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

4. CROSSOVER STEP WITH OVERHEAD PRESS

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

5. KNEELING HIGH-TO-LOW CABLE CHOP

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

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

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