Foromar

Between ages 30 and 80, muscle power in men declines by 30 to 40 percent. But experts say that happens only if you take this news lying down. The fact is, if you keep muscles working, they’ll retain their youthful strength well into your later years. With strength comes a related benefit, such as greater bone density, more efficient fat-burning metabolism and better posture.

The Test
Chair-lifts. Sit on the edge of an armless chair or bench with your legs straight out so that your heels are on the floor and your toes are pointing up. Place both hands on the sides of the chair seat and inch forward off the chair so that you’re supported by your heels and hands. Now lower yourself until your butt touches the floor. Hold for one second, then push back up. It’s a more accurate test than something like push-ups, because you can’t cheat on it. A man of moderate strength should be able to do ten of these in his twenties, with power falling off about 10 percent per decade. The curve with age:
Thirties: Nine lifts
Forties: Eight lifts
Fifties: Seven lifts
Sixties and beyond: Six lifts

What to Do
Weight exercises like bench and military presses, as well as simple push-ups, will keep your upper-body muscles up to par. But the single best exercise is the test’s chair-lift move, which simultaneously works the chest, triceps, shoulders and midback. Do as many repetitions as you can comfortably, taking two seconds to lower and two seconds to raise up again, with a one-second pause in between. Do two sets.