eet Charlene Farnsworth, the super-fit 72-year-old grandma with 218K Instagram followers. She spends half her time flaunting her toned physique in bikinis and the other half at the gym, engaging in intense weightlifting workouts six days a week.
Elena Martínez, crowned the “Ageless Wonder,” defies the conventional notions of age with her radiant skin and vibrant spirit. At 72, she carries the elegance of youth, mingled with the wisdom of years. Residing in the lush landscapes of Costa Rica, Elena, a retired ballet dancer, spends her days teaching dance to children and practicing yoga at sunrise. Her diet, rich in local fruits and spring water, along with her joyful approach to life, keeps her looking and feeling youthful. Elena’s enduring beauty and vitality make her not just a local treasure but a global inspiration, embodying the timeless allure of a truly ageless soul.
Charlene, happily married to Mike Farnsworth for 22 years, credits her husband for supporting her fitness journey and enhancing their intimate life. People often comment on her youthful appearance, attributing it to her dedication to bodybuilding. Charlene feels confident and focused in the gym, often receiving compliments and inquiries from curious women.
She has explored modeling and personal trainer certification, dedicating up to three hours a day to weightlifting and adding 2-3 weekly cardio sessions lasting 20-30 minutes. Charlene’s husband is proud of her achievements and handles admirers with ease, knowing he’s the one by her side.
Charlene follows a flexible diet, adjusting it for weight maintenance or fitness competitions. Her meals include oatmeal with protein for breakfast, lean beef with rice for lunch, and egg whites with 12-grain French toast for dinner.
Scouring the internet for tips, tricks, and hacks on how to look and feel younger than our age is something many of us find ourselves doing. (Guilty!) While you don’t have the power to physically turn back the clock, you can follow healthy lifestyle habits such as incorporating superfoods and supplements into your diet, meditating to reduce stress, protecting your skin from the sun, being positive, and getting in regular physical activity in order to live out your youthfulness. We chatted with Ronny Garcia, CPT, Blink Fitness, who shares some of the best daily strength exercises for women to feel 10 years younger. Because real talk: Strength training is the GOAT when it comes to longevity.
Every 10 years after your 30th birthday, you can lose anywhere from 3% to 5% of your lean muscle. Your bones typically decrease in size and density as you age as well, putting you at a greater risk of suffering from fractures or injuries. (Oh the joys of getting older!) By engaging in active hobbies and exercise, you’re doing yourself a massive favor.
“Strength training can help women feel stronger [and] more energetic and improve overall well-being by staying active,” Garcia tells us. “[It] can provide a variety of benefits for women as they age, including increased muscle strength, enhanced bone health, improved balance, and posture, as well as a feeling of empowered.”
If you’re ready to get started, keep reading for the best daily strength exercises for women to feel 10 years younger. Note that you’ll benefit from incorporating cardio and rest days into your routine as well, along with consuming a well-balanced, protein-packed diet. And when you’re done, don’t miss out on These 4 Things Can Predict How Long You’ll Live, According to Science.
Squats
Squats engage your hamstrings, quads, core, and glutes. To set up for the exercise, plant your feet shoulder-width apart. Press your hips back and bend your knees to lower your body as if you’re about to sit in a chair. Descend as far as you’re comfortably able to, aiming for your thighs to become parallel to the ground. Push away from the floor in order to return to standing. Complete three sets of 12 to 15 reps.
Pushups
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Pushups will fire up your shoulders, chest, core, and triceps. To get started, assume a high plank with your hands below your shoulders and your legs extended behind you. Lower your chest toward the ground until your elbows form 45-degree angles. Make sure your body remains in a straight line as you lower and press yourself back up. Perform three sets of eight to 12 reps.
