How to do push-ups after 60?
Doing push-ups at 20 can be a challenge for some people. So after 60… The very idea of lying on your stomach and lifting your own body weight may seem a bit ambitious. But the good news is: it is completely possible to do push-ups after 60 and it's even an excellent exercise to strengthen your muscles, improve your posture and stay in good overall health. Follow the advice of Nathanaël Blume, sports coach and manager of the Studio Sport Santé in L'Union (31).
Why do push-ups after 60?
Contrary to what you might think, push-ups are not just for young athletes. They even offer a multitude of benefits for seniors, both physically and mentally:
- Push-ups target multiple muscle groups, including the chest, shoulders, triceps, and core. Strengthening these can help maintain good posture and prevent muscle loss age-related (sarcopenia).
- By strengthening muscles, push-ups can also help to preserve autonomy on a daily basis and reduce dependency. “The more muscle mass seniors gain, the more confidence they gain in carrying out everyday tasks,” emphasizes Nathanaël Blume.
- LResistance exercises like push-ups can help strengthen bones and reduce the risk of osteoporosis, a disease characterized by a decrease in bone mass.
- By working on core and upper limb strength, push-ups help to maintain stability and balancethereby reducing the risk of falls with potentially serious consequences in seniors.
That said, push-ups aren't necessarily recommended for seniors. “They usually involve going on the floor and may not be recommended for some people, especially those with mobility problems – whatever their age,” says Nathanaël Blume. And he assures us: “there is no question of forcing those who have apprehensions to carry out this exercise!”
How to do push-ups after 60?
As you will have understood, it is quite possible to do push-ups after 60. It can even be very beneficial if done correctly. For this, it is better to consult a doctor, especially if you suffer from health problems or injuries and ask the help of a professional coach who will be able to adjust the intensity and duration of the sessions.
Warm-up
Before you jump in and do your push-ups, it is essential to warm up properly to prepare your muscles and joints. You can do a few minutes of marching on the spot and shoulder rotations, or any exercise recommended by your coach.
The correct position
- Place your hands shoulder-width apart, with your fingers pointing forward.
- Stay straight, your body should form a straight line from head to toe. Don't let your hips sag or lift.
- Keep your neck aligned with your spine to avoid putting strain on your cervical vertebrae!
- Try to go down until your arms form a 90-degree angle. And if that's too difficult, only go down halfway at first.
Breathing technique
- Inhale as you slowly lower your body toward the floor.
- Exhale as you push back to the starting position.
This helps stabilize the core and provide extra strength!
Progression and repetitions
- Start gradually : Gradually increase the number of repetitions and sets as you gain strength and confidence.
- Listen to your body. If you experience pain (especially in the shoulders or lower back), stop immediately and consult a healthcare professional if necessary.
Stretching and Resting After Exercise
- Take the time to rest well between each training session. The ideal is to focus on two to three muscle strengthening sessions per week interspersed with days of rest.
- Of the stretching can however be very interesting in the context of recovery if they are practiced cold, at a distance from the effort, recommends Nathanaël Blume. For good reason? “Practicing stretching immediately after a session could accentuate the micro-muscle tears essential for muscle development and therefore increase muscle aches or even the risk of injury.
Do other muscle strengthening exercises at the same time to avoid muscle imbalances! Don't forget to move as much as possible every day and focus on other activities like walking or swimming. Nathanaël Blume.
How to adapt push-ups to your level to strengthen your arms?
It is entirely possible to adapt push-ups to your abilities and fitness level. It is even crucial to avoid injuries and maximize the benefits of the exercise, emphasizes the coach. Among the different possible adaptations:
Knee push-ups
They have the advantage of reducing the load on the arms and allow you to concentrate on technique while working the muscles of the upper body.
How to use: Get on all fours, then place your knees on the floor. Place your hands on the floor, slightly wider than shoulder-width apart. Then lower your chest toward the floor by bending your elbows, then push up to return to the starting position, keeping your core engaged.
Please note: place a cushion or a folded towel under your knees for added comfort.
Push-ups against a wall
This version is also very gentle on the joints and allows you to focus on technique at a pace that suits you.
How to use: Stand facing a wall with your hands against it, shoulder-width apart. Step your feet back so your body forms a straight line from head to heels. Bend your elbows to bring your chest closer to the wall, then push back to the starting position.
Pumps on a raised surface
This variation helps reduce the tilt of your body relative to the ground, and therefore reduces the load on your arms and shoulders.
How to use: Place your hands on a stable surface, such as a bench or a stable chair, with your feet on the floor. Keep your body straight and perform the movement by lowering your chest towards the elevated surface, then push to return to the starting position.
Push-ups with rigid straps (TRX)
This type of push-up adds a dimension of instability and difficulty to the classic exercise, putting more strain on the stabilizing muscles, explains Nathanaël Blume. They require a clear floor space and TRX straps suspended from a sturdy bar or other stable support.
How to Use: Start by adjusting the length of the TRX straps. Get into a high plank position, with your hands in the TRX handles. The handles should be directly under your shoulders and your body should form a straight line from head to toe. Your feet can be slightly apart for better stability, or closer together for more challenge.
Keeping your body well aligned, bend your elbows to lower your body towards the ground. Keep your elbows close to your body to work your triceps more, or slightly apart to target your pectorals more. Then push on the handles to return to the starting position, making sure to keep your body aligned! “It is best to aim for maximum amplitude in order to work on your general movement capacity. But if you have difficulty going down beyond 90°, simply move your feet forward to reduce your body weight and therefore make the exercise less complicated,” advises the coach.
How to incorporate push-ups into your strength training routine?
As you can see, incorporating push-ups into your muscle-building routine is a great way to strengthen your upper body and improve your overall fitness. But it may seem easier than it looks. These few tips could help you out…
- Before integrating the pumps, set your goals : strengthen your muscles, your endurance and/or maintain your mobility.
- Push-ups shouldn't be the only exercise in your routine. Combine them with other exercises for a balanced workout.
- Include different types of pumps in your training to target different muscles and maintain your motivation over the long term.
- Increase the number of repetitions, sets or try more difficult variations as you get stronger.
- Depending on your physical condition, you can also use a weighted vestor even perform plyometric push-ups.
- Do you agree? rest days to allow your muscles to recover. Don't forget to stretch between your sessions to maintain your flexibility.
- Drink enough water before, during and after your sessions. Don't forget to eat balanced to support muscle recovery.
In conclusion, doing push-ups after 60 is not only a challenge, it is also a victory over the passage of time. With patience, regularity and good technique, you can reap considerable benefits for your health and well-being. So, don't hesitate any longer, get into position and rediscover this great classic of muscle strengthening!