As a 54-year-old PT, Dr Won Dolegowski knows plenty about training to stay strong as you age.
And one of her regular clients is proof that it’s never too late to benefit from strength training: her 77-year-old mum.
‘I’ve been training my parents for almost three years now,’ Dolegowski said on Instagram. ‘Today my mum, aged 77, came solo and she did a quick upper-body and ab session.’
She also praised her mum’s technique and ability to adapt.
‘[She] is very coachable and naturally has really great form [and] makes adjustments when I give her the right cues. It’s been such a joy to train her,’ she added.
In particular, Dolegowski swears by the benefits of strength training for healthy ageing.
‘Lifting weights is key to aging well,’ she insists.
Research supports the benefits, with one meta-analysis finding that progressive resistance training – where exercises become increasingly challenging over time through progressive overload – significantly improved lower-body muscle strength and hip bone density in adults over 65.
The 5-move upper-body and core workout
Do 3 sets of 10-12 reps of each exercise
- Cable seated row – a pulling compound exercise that works multiple muscle groups at once, explains Dolegowski
- Shoulder press – an upper-body pushing compound exercise
- Triceps pushdown – an isolation exercise targeting the triceps
- Incline biceps curl – an isolation exercise targeting the biceps
- Knee tucks – a core exercise targeting the abdominal muscles
How to do the exercises1. Cable seated row
- Clip a double-D handle to the cable machine and sit with your feet securely on the footplates and your knees slightly bent.
- Grip the handles with your palms facing each other, keeping your chest lifted and your shoulders down and back.
- Pull your elbows towards your torso, squeezing your shoulder blades together.
- Pause briefly, then extend your arms with control to return to the starting position.
- Sit on an incline bench with a dumbbell in each hand at shoulder height, your palms facing forwards and your elbows out to the sides.
- Keep your head, upper back and hips supported by the bench and brace your core.
- Press the dumbbells overhead until your arms are fully extended, keeping your wrists stacked over your elbows.
- Avoid arching your lower back or using your legs to generate momentum.
- Lower the dumbbells back to shoulder height with control.
3. Triceps pushdown
- Attach a bar or rope to a high cable pulley and stand facing the machine with your feet hip-width apart and your knees slightly bent.
- Grip the attachment with your elbows tucked close to your sides and brace your core.
- Push the bar or rope down until your arms are fully extended, squeezing your triceps at the bottom.
- Slowly return to the starting position, keeping your elbows close to your body throughout.
- Sit on an incline bench with a dumbbell in each hand, your arms extended by your sides and your palms facing forwards.
- Keep your upper back and hips supported by the bench and brace your core.
- Keeping your upper arms still, curl the dumbbells towards your shoulders in a slow, controlled movement.
- Keep your shoulders relaxed, then lower the weights back to the starting position with control.
5. Knee tucks
- Sit lengthways on a bench with your upper body leaning back slightly and your legs extended. Hold the sides of the bench for support.
- Brace your core and draw your knees towards your chest as you bring your torso forwards.
- Pause briefly, then extend your legs and lean back with control to return to the starting position.
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