Strong After 50 · Frontispiece
Atlas of Strength
Ten muscle groups and the lifts that build them. Scroll, and the figure lights each group in turn, with the movement that trains it behind.
Tempo is read in seconds:
lower · pause · lift · pause
Plate I · Anterior
Shoulders
Musculus deltoideus
Three heads wrap the top of the arm and raise it forward, sideways and back. Strong deltoids keep the ball of the shoulder centred in its shallow socket under load.
- Movement
- Seated dumbbell shoulder press
- Sets × reps
- 3 × 8–10
- Tempo
- 2·0·1·0
Coaching cueSit tall against an upright bench, ribs down, feet planted. Press the dumbbells up and slightly in without arching the lower back off the pad.
In daily lifeLifting a suitcase into the overhead bin.
Plate II · Anterior
Chest
Musculus pectoralis major
A broad fan from collarbone and sternum to the upper arm. It drives every push and draws the arm across the body. A machine fixes the path and lets you push hard safely without a spotter, a good fit for building strength after 50.
- Movement
- Machine chest press
- Sets × reps
- 3 × 8–12
- Tempo
- 3·1·1·0
Coaching cueSet the seat so the handles line up with mid-chest. Shoulder blades back against the pad, elbows about 45° from your body, press without locking out.
In daily lifePushing yourself up from the floor.
Plate III · Anterior
Biceps
Musculus biceps brachii
Two heads that cross both shoulder and elbow. The biceps bends the arm and turns the palm upward, the motion of turning a key.
- Movement
- Dumbbell biceps curl
- Sets × reps
- 3 × 10–12
- Tempo
- 3·0·1·1
Coaching cueLet the elbows sit slightly behind your body at the bottom for a deeper stretch, then keep them still as you curl. Turn the little finger up at the top.
In daily lifeCarrying grocery bags from car to kitchen.
Plate IV · Anterior
Core
Rectus abdominis & obliqui externi
The abdominal wall braces the spine so force can travel from legs to arms. Its main job is resisting movement, not producing it.
- Movement
- Forearm plank
- Sets × hold
- 3 × 45 s
- Rest
- 60 s
Coaching cueSqueeze the glutes and pull your elbows toward your toes.
In daily lifeStaying upright when the train brakes hard.
Plate V · Anterior
Quadriceps
Musculus quadriceps femoris
Four muscles meeting at the kneecap, the largest group on the front of the body. They straighten the knee every time you stand.
- Movement
- Goblet squat
- Sets × reps
- 3 × 10
- Tempo
- 3·1·1·0
Coaching cueHold the weight against your chest, elbows inside the knees. Sit down between your heels.
In daily lifeRising from a low chair without using your hands.
Plate VI · Posterior
Back
Latissimus dorsi & trapezius
The widest muscle in the body pulls the arm down and back. The trapezius above it sets the shoulder blades and holds posture tall.
- Movement
- Pull-up
- Sets × reps
- 4 × 5–8
- Tempo
- 3·0·1·1
Coaching cueLead with the chest. Drive the elbows toward your back pockets.
In daily lifeHauling open a heavy door, standing tall at the end of a long day.
Plate VII · Posterior
Triceps
Musculus triceps brachii
Three heads on the back of the upper arm straighten the elbow. They make up most of the arm's size and finish every push.
- Movement
- Rope triceps pressdown
- Sets × reps
- 3 × 10–12
- Tempo
- 2·0·1·1
Coaching cueElbows pinned at your sides. Spread the rope apart at the bottom.
In daily lifePushing yourself up out of an armchair.
Plate VIII · Posterior
Glutes
Gluteus maximus & medius
The most powerful muscle in the body extends the hip. The smaller medius beside it keeps the pelvis level on every step.
- Movement
- Bulgarian split squat
- Sets × reps
- 3 × 8 each leg
- Tempo
- 3·0·1·0
Coaching cueRear foot on a bench, torso leaning slightly forward. Drive through the front heel to stand.
In daily lifeClimbing stairs two at a time.
Plate IX · Posterior
Hamstrings
Biceps femoris, semitendinosus, semimembranosus
Three muscles running from the sit bones to below the knee. They bend the knee, extend the hip and brake you when you slow down.
- Movement
- Romanian deadlift
- Sets × reps
- 3 × 8
- Tempo
- 3·0·2·0
Coaching cueSoft knees. Push the hips back until you feel the stretch, then stand.
In daily lifeBending to tie a shoe, and catching yourself on a slip.
Plate X · Posterior
Calves
Gastrocnemius & soleus
Two muscles meet at the Achilles tendon. They lift the heel on every step and steady you on uneven ground.
- Movement
- Seated calf raise
- Sets × reps
- 3 × 12–15
- Tempo
- 2·1·1·1
Coaching cuePad snug just above the knees. Full stretch at the bottom, pause, then rise as high as you can.
In daily lifeWalking uphill, and reaching up on tiptoe for a high shelf.
Plate XI · Complete
The whole figure
No muscle works alone. A press braces the core, a split squat tests balance, a hinge asks for everything. Train the ten together and the body learns to move as one piece.