Many of us have less upper body strength and as we age, we lose this muscle tone faster. To keep our bones and muscles strong and our bodies toned, we need to use light weights with higher repetitions of exercises.
This is my own personal 3x a week upper body weight training practice. You can begin with 1, 2, 3, or 5 lb weights and slowly build up from 3 rounds to 5 rounds and 12-15 reps each. Go slow, engage your core, breathe deeply and work through slow, smooth, and controlled movements to prevent injury. If you find you are struggling with certain exercises, go down a weight level or reduce your repetitions to 10-12.
As always, ask yourself what you feel you need today and what your energy level is before starting and adjust accordingly. I hope you enjoy this practice - I know it's my favorite way to work with chest and shoulders and keep optimum alignment for injury prevention or repetitive stress.
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