deadlift

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Dumbbell Deadlift

Why this: You may already know that bone mass and muscle mass tend to decline with age, starting in your 30s. The good news: Weight-bearing exercises can help. "Not only do deadlifts help build strength, but they also increase bone density and release testosterone, a hormone that is responsible for muscle growth and the overall strength of your bones," says Adam Rosante, a celebrity strength and nutrition coach.

How to do it: Stand with your feet hip-width apart, holding dumbbells in front of your thighs, with palms facing in. With a slight bend in the knees, hinge forward at the waist, making sure not to arch your back. Lower the dumbbells over your shins, toward your feet, until you feel a stretch in your hamstrings. Squeeze through your glutes and return to the starting position. This is 1 rep. Do 3 sets of 12 reps.

Did you know: Instead of pulling the weight back up after the lowering phase of your deadlift, think about pressing the floor away, says Rosante. "It'll put emphasis into your glutes and hamstrings, instead of into your back."
As a reminder, always consult your doctor for medical advice and treatment before starting any program.