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How to do these exercises: The American Council of Exercise recommends performing three sets for each using a reverse pyramid rep/set scheme. Start with a higher number of repetitions for the first set, then decrease by 2 to 6 reps, then decrease by another 2 to 4 reps on the last set. So you might start with 8-6-4 reps and work your way up to 12-10-8 reps as you get stronger and build endurance. Hold each exercise for no more than 8 to 10 seconds.
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According to the American Council of Exercise, “dumbbells can provide the two types of overload that lead to muscle growth: mechanic and metabolic.” Light muscle damage and fatigue can actually lead to big gains — just ensure you leave enough time in between exercises for your muscles to repair (approximately 2-5 minutes between sets).
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The answer is power training, which involves lifting lighter weights at a faster speed. Chris Gagliardi, MS, scientific education content manager, American Council on Exercise, previously told Parade that muscle strength and mass begin to decline around age 50, which makes strength work more important as you get older.
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