Begin alternating the legs to begin, when confidence and strength increases, extend the arms alternately. For an additional challenge, there is an emphasis on coordination as well. Why: A brilliant exercise to engage the entirety of the core. Below is a basic movement drill that can be completed nice and easily for first-timers under supervision. “A lunge, a side lunge, stepping up or simply touching their toes.” Given most guys can’t touch their toes in their twenties (see here for our beginner’s guide to stretching), flexibility, mobility and safety are paramount. “First, complete beginners at 50 should be coaxed into having the confidence to do basic movement drills,” says Lazarus. That’s not to say you won’t still improve – "only by looking at a person could you judge what they can or can’t do," says Lazarus – but full strength is out of the question. Lazarus tells us that once you reach 50, you can take no more than two or three years out of training before all hope of becoming as fit as you were has vanished, with muscle and mobility deterioration irreparable. Once the muscle memory’s kicked back in, accelerate with extra load. Put your ego to one side and take it light. “My clients will first grab a weight, show me a movement and go from there, because the movement may have changed over the years – maybe they’ve sat on their hip too long, or there’s been a shoulder injury." The emphasis should not be on the load. If the lift is an old favourite the muscle memory does not forget, there’s bound to be some issues due to the time out.
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