The 3 Exercises I Do Every Week That Reversed Aging at 68 (Grip Strength Improved 43%)
Ageing is inevitable, but feeling old doesn’t have to be. At 68, I discovered a simple exercise routine that not only revitalized my energy but also drastically improved my grip strength by 43%. The best part? It only requires three types of exercises that anyone can incorporate into their weekly routine. Here’s how I did it.
Introduction
At 68, I found myself feeling weaker and slower than ever before. Daily tasks that once felt effortless had become challenging. The grip strength I once took for granted had deteriorated to the point where even opening a jar was difficult. But instead of accepting this decline as a natural part of ageing, I set out to find a way to reverse it.
Now, at 68 years old, I feel stronger and more energized than I did a decade ago. My grip strength has improved by a whopping 43%, allowing me to enjoy activities I once thought were lost forever. How did I achieve this? With a simple, three-part exercise routine that I stick to every single week.
Understanding Aging and Muscle Loss
Ageing comes with a natural decline in muscle mass and strength, a process known as sarcopenia. Research suggests that adults can lose up to 3-5% of muscle mass per decade after age 30. By the time we hit 60, that decline often accelerates, resulting in weaker muscles, reduced mobility, and increased risk of injury.
While this may sound grim, the good news is that muscle loss is largely reversible. Studies have shown that with proper exercise, adults even in their 70s and 80s can regain strength and improve overall functionality. This revelation became the cornerstone of my journey to reclaiming vitality.
The Importance of Grip Strength for Aging Adults
Grip strength is often overlooked, but it’s a powerful indicator of overall health and longevity. Research has found a strong correlation between grip strength and reduced risks of heart disease, stroke, and even early death. Strong hands are also crucial for maintaining independence—tasks like carrying groceries, opening doors, or even using tools require good grip strength.
When I realized how much I had lost in this area, I decided to make grip strength improvement a key focus of my weekly exercise routine. And guess what? It worked wonders.
How I Discovered My Anti-Aging Routine
My journey began with a simple goal: to improve my grip strength and overall vitality. After scouring research papers, consulting fitness experts, and trying countless workout regimens, I narrowed down my approach to three fundamental types of exercise: Resistance Training, Aerobic Conditioning, and Flexibility & Balance Work.
The combination of these three types of exercise proved to be the perfect cocktail for not only enhancing my grip strength but also boosting my energy levels, improving my balance, and helping me feel younger than ever.
The Science Behind My Success
Why did these three exercises work so well? It all comes down to targeting different aspects of health and fitness that are crucial for ageing adults:
Resistance Training builds muscle and improves strength.
Aerobic Conditioning enhances cardiovascular health, which is essential for stamina and energy.
Flexibility and Balance Work improves coordination, reduces the risk of falls, and enhances mobility.
But it’s not just about doing these exercises—it’s about doing them correctly and consistently. Here’s a breakdown of each exercise and how you can incorporate them into your own routine.
Exercise 1: Resistance Training
Resistance training, also known as strength training, involves using weights, resistance bands, or even your body weight to build muscle. It’s the foundation of my anti-ageing routine, and the results have been remarkable.
Benefits
Best Practices
At least twice per week, engage in resistance training.
Focus on all major muscle groups, including arms, legs, chest, back, and core.
To avoid plateaus, gradually increase weight or resistance.
Sample Workouts
Grip Strengtheners: Squeeze a stress ball or hand gripper for 3 sets of 10 reps.
Dumbbell Curls: 3 sets of 10 reps with manageable weight.
Push-ups: Modified or traditional, 3 sets of 10 reps.
Consistency in these exercises dramatically boosted my grip strength, and within weeks, I noticed significant improvement.
Exercise 2: Aerobic Conditioning
Aerobic conditioning, or cardiovascular exercise, is essential for maintaining a healthy heart and lungs. It also plays a key role in boosting energy levels and endurance.
Benefits
Best Practices
Sample Workouts
Brisk Walking: 30 minutes daily, especially beneficial for cardiovascular health.
Swimming: Great for joint-friendly, full-body exercise.
Cycling: Excellent for enhancing leg strength and stamina.
Aerobic conditioning has given me more stamina, allowing me to exercise longer and with more intensity over time.
Exercise 3: Flexibility and Balance Work
The final piece of the puzzle is flexibility and balance training. As we age, our joints become stiffer and our balance can falter. Addressing these areas helps prevent falls and injuries.
Benefits
Best Practices
Include stretching and balance exercises 2-3 times per week.
Focus on slow, deliberate movements for better control.
Sample Workouts
Yoga or Pilates: Excellent for flexibility and core strength.
Tai Chi: A gentle practice that improves balance and coordination.
Static Stretches: Especially targeting the wrists, shoulders, hips, and ankles.
These exercises have significantly improved my posture and mobility, allowing me to feel more agile and youthful.
Combining The Three Exercises Effectively
While each exercise type provides its own set of benefits, the real magic happens when they are combined into a cohesive routine. By alternating resistance training, aerobic conditioning, and flexibility work throughout the week, I was able to optimize recovery while maintaining consistent progress.
Weekly Routine Example
Monday: Resistance Training (Upper Body Focus)
Tuesday: Aerobic Conditioning (Brisk Walking or Swimming)
Wednesday: Flexibility and Balance (Yoga or Tai Chi)
Thursday: Resistance Training (Lower Body Focus)
Friday: Aerobic Conditioning (Cycling or Hiking)
Saturday: Flexibility and Balance (Static Stretches & Balance Drills)
Sunday: Rest or Gentle Stretching
This balanced routine ensures that all major aspects of health—strength, endurance, flexibility, and balance—are consistently being worked on. And the results have been incredible.
Why Consistency Is Key
One of the most valuable lessons I learned during my journey was the importance of consistency. When I first started, I would occasionally skip sessions, thinking it wouldn’t make much of a difference. But over time, I realized that consistency is the true key to success.
Benefits of Staying Consistent
Gradual, steady improvement in muscle strength and endurance.
Enhanced flexibility and coordination, which reduces injury risk.
Long-term maintenance of improved grip strength.
Mental resilience and motivation through measurable progress.
Maintaining a routine doesn’t require hours in the gym. Instead, it’s about doing a little bit consistently. As the saying goes, “Consistency beats intensity every time.”
Nutritional Support for Enhanced Results
Exercise alone isn’t enough to reverse ageing. How you move your body is just as important as what you put into it. To get the most out of my workouts and boost my energy and recovery, I made sure to eat well.
Dietary Changes I Made
Increased Protein Intake: Protein is essential for muscle repair and growth. I aimed for around 0.8 grams of protein per pound of body weight daily, sourced from lean meats, fish, beans, and dairy.
Healthy Fats: Incorporating avocados, nuts, seeds, and olive oil improved my joint health and overall vitality.
Hydration: Staying hydrated improved my muscle function and recovery times.
Antioxidant-Rich Foods: Including fruits, vegetables, and green tea helped combat inflammation and oxidative stress.
I also made sure to time my nutrition properly, consuming protein-rich meals after resistance training to promote muscle recovery and growth.
Tracking Progress and Celebrating Milestones
One of the most motivating parts of this journey has been tracking my progress and celebrating my improvements. I realized early on that keeping a record of my grip strength and endurance gains was crucial for staying motivated.
How I Tracked My Progress
Grip Strength Measurements: Using a hand dynamometer, I measured my grip strength every two weeks. Seeing those numbers climb was incredibly encouraging.
Endurance Logs: Keeping a journal of my aerobic sessions helped me notice improvements in stamina and energy levels.
Flexibility Assessments: Regularly noting my progress in yoga poses or balance drills provided valuable insights.
Celebrating Milestones
I made it a point to celebrate small victories, whether it was lifting a slightly heavier weight, completing a longer walk without fatigue, or improving my balance in yoga. Rewarding myself with something enjoyable, like a relaxing massage or a special outing, kept me excited about the journey.
Additional Tips for Staying Motivated
Motivation can wane, especially when progress feels slow. Here’s how I kept my enthusiasm high and stayed consistent with my routine:
1. Setting Realistic Goals
I broke down my ultimate goal of improved strength and vitality into smaller, more achievable steps. This approach made the process feel manageable and less overwhelming.
2. Finding a Workout Buddy
Having a friend or family member join me on walks or share yoga sessions was incredibly motivating. The companionship made exercise feel like a social activity rather than a chore.
3. Mixing Up the Routine
I kept things interesting by trying new exercises or varying the intensity of my workouts. This kept my body guessing and avoided the dreaded plateau.
4. Practicing Mindfulness
Incorporating meditation and breathing exercises enhanced my mental resilience. This was especially helpful on days when motivation was lacking.
5. Keeping a Positive Attitude
There were times when progress felt slow or when life got in the way of my routine. During those moments, I reminded myself that every effort counts and that the journey itself is just as important as the destination.
Common Mistakes to Avoid
I made several mistakes along the way, but learning from them helped me fine-tune my approach and achieve consistent progress. Avoid the following common pitfalls:
1. Doing Too Much Too Soon
When I first started, I pushed myself too hard and ended up feeling sore and discouraged. Building strength takes time, and gradual progress is far more sustainable than trying to achieve results overnight.
2. Ignoring Warm-Ups and Cool-Downs
Skipping proper warm-ups and cool-downs led to stiffness and minor injuries. Incorporating gentle stretches before and after each workout made a huge difference.
3. Neglecting Rest Days
Rest is just as important as exercise. I learned to listen to my body and allow for proper recovery between intense workouts.
4. Poor Form During Exercises
Especially with resistance training, poor form can do more harm than good. I took the time to learn proper techniques, which paid off in better results and fewer injuries.
5. Forgetting About Nutrition
It’s tempting to focus only on exercise, but proper nutrition is critical. I made sure to fuel my body with the right nutrients to support muscle growth and recovery.
Conclusion
At 68, I feel more alive, energetic, and capable than I did in my 50s. By sticking to a consistent routine of resistance training, aerobic conditioning, and flexibility work, I’ve managed to improve my grip strength by 43% and reclaim the vitality of my youth.
Ageing is inevitable, but feeling old is optional. If I can achieve these results with just three weekly exercises, so can you. It’s all about finding the right balance, staying consistent, and nourishing your body to support your goals.
FAQs
What is the most effective exercise for improving grip strength?
How long does it take to see results from this exercise routine?
Is it safe to start exercising at 68?
How can I measure my grip strength progress?
Can I do these exercises at home?
