{"id":632452,"date":"2026-08-12T02:48:19","date_gmt":"2026-08-12T02:48:19","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/632452\/"},"modified":"2026-08-12T02:48:19","modified_gmt":"2026-08-12T02:48:19","slug":"im-a-pt-these-are-the-5-weighted-exercises-helping-my-77-year-old-mum-build-upper-body-strength","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/632452\/","title":{"rendered":"‘I’m a PT \u2013\u00a0these are the 5 weighted exercises helping my 77-year-old mum build upper-body strength’"},"content":{"rendered":"

As a 54-year-old PT, Dr Won Dolegowski<\/a> knows plenty about training to stay strong as you age.<\/p>\n

And one of her regular clients is proof that it’s never too late to benefit from strength training: her 77-year-old mum.<\/p>\n

‘I\u2019ve been training my parents for almost three years now,’ Dolegowski said on Instagram<\/a>. ‘Today my mum, aged 77, came solo and she did a quick upper-body and ab session.’<\/p>\n

She also praised her mum’s technique and ability to adapt.<\/p>\n

‘[She] is very coachable and naturally has really great form [and] makes adjustments when I give her the right cues. It\u2019s been such a joy to train her,’ she added.<\/p>\n

In particular, Dolegowski swears by the benefits of strength training for healthy ageing.<\/p>\n

‘Lifting weights is key to aging well,’ she insists.<\/p>\n

Research supports the benefits, with one meta-analysis<\/a> finding that progressive resistance training \u2013 where exercises become increasingly challenging over time through progressive overload<\/a> \u2013 significantly improved lower-body muscle strength and hip bone density in adults over 65.<\/p>\n

The 5-move upper-body and core workout<\/p>\n

Do 3 sets of 10-12 reps of each exercise<\/p>\n

    \n
  1. Cable seated row<\/strong> \u2013 a pulling compound exercise<\/a> that works multiple muscle groups at once, explains Dolegowski<\/li>\n
  2. Shoulder press<\/strong><\/a> \u2013 an upper-body pushing compound exercise<\/li>\n
  3. Triceps pushdown<\/strong> \u2013 an isolation exercise targeting the triceps<\/li>\n
  4. Incline biceps curl<\/a> <\/strong>\u2013 an isolation exercise targeting the biceps<\/li>\n
  5. Knee tucks <\/strong>\u2013 a core exercise targeting the abdominal muscles<\/li>\n<\/ol>\n

    How to do the exercises1. Cable seated row\"Image<\/p>\n