I am starting small with weights I’m 58 ~ never been an excerciser. So it’s time to change Dr noted that sarcpena ???? Loss of muscle has started ~ I read a lot of places any movement is better than none ~ and isometrics gives more than it used to Any thoughts???? How honest open and willing

Let's focus on STRENGTH! I want to really challenge you to invest in a heavy set of dumbbells. Someone in Penfield is selling a 50 lb dumbbell for $1 on facebook marketplace!! This is how we get strong and protect our bones. Start each workout with a 5-10 minute warm-up. The goal is to get the blood flowing and reduce injury. NEVER lift heavy without a proper warm-up. Day 1: Legs & Glutes. Heavy Goblet Squat 4 sets × 4–6 reps Pick up the dumbbell you normally avoid because it feels "too heavy." Rest 2 minutes. Dumbbell Romanian Dead Lift 4 sets × 6–8 reps Go heavy. Keep the dumbbells close to your legs and control the lowering phase. Dumbbell reverse lunge 3 sets × 6–8/leg Dumbbell Hip Thrust 3 sets × 8–10 reps Pause and squeeze at the top. Banded lateral walk 3 sets × 15 steps each direction Banded Glute Bridge 3 sets × 15–20 reps Day 2: Chest, shoulders, and triceps Heavy dumbbell chest press 4 sets × 4–6 reps This should feel significantly heavier than your normal 10–12 rep weight. Dumbbell Shoulder Press 4 sets × 6–8 reps Dumbbell lateral raise 3 sets × 10–12 reps Overhead tricep extension 3 sets × 8–10 reps Banded chest press (can do standing or lying down) 3 sets × 12–15 reps Banded tricep extension 3 sets × 15 reps Day 3: Back, posterior chain, & biceps Heavy dumbbell deadlift 4 sets × 4–6 reps This is the day to challenge yourself. If you own heavier dumbbells, use them. Bent over dumbbell row 4 sets × 6–8 reps Single-arm dumbbell row 3 sets × 8/side Dumbbell pullover 3 sets × 8–10 reps Band face pull 3 sets × 15 reps Heavy dumbbell bicep curl 3 sets × 6–8 reps Band pull-apart 3 sets × 15–20 reps BONUS ABS CIRCUIT: Add this on any day. It only takes 10 minutes. Repeat this circuit 3 times: 50 bicycles 25 plank hip dips 25 reverse crunches 25 toe touches