When you’re 50 and older, the goal is to stay strong. This means increase muscle mass and strength. In addition to regularly entering strength training—I recommend full-body exercises at least two to three times a week, focusing on compound movements—calisthenics are a great way to get stronger. In honor of that, we’ve rounded up the best calisthenics for stronger muscles at age 50.
Calisthenic exercises are low resistance and don’t require any fancy equipment; all you need to perform them is your body weight (via WebMD). For each move, you are working most of your body and can increase reps to boost muscle growth. You can warm up or cool down with calisthenics, or do several to get a complete workout.
As you age, your body begins to break down. You lose muscle mass, power and anaerobic capacity. If you don’t take steps to maintain your muscle mass, you are more at risk of health problemsincluding diabetes and heart disease. So, along with your strength training, let’s get into these calisthenics for stronger muscles in your 50s. Prepare to use a combination of your body weight and gravity to challenge your body, forcing it to stabilize and build the strength to carry you through each move.
Feet-elevated push-ups start with a classic push-up with your hands shoulder-width apart. Your feet should be elevated on a sturdy surface, like a box or exercise bench. Keep your chest up and your core tight as you lower yourself under control until your chest touches the ground. Then push yourself up with the palms of your hands. Flex your triceps and chest at the top to finish. Do 3 to 4 sets of 10 to 15 repetitions.
Related: The best strength exercises to build stronger muscles in your 60s
Bulgarian split squats have you position the top or ball of your foot on an exercise bench. Go out about 2 or 3 feet. When you’re in the proper position, lower yourself into a split squat using control while keeping your back knee bent as you descend. Drive through your front heel to return to a standing position and repeat. Perform 3 to 4 sets of 12 repetitions for each leg.
Related: Regain muscle mass after 60 with these exercises with free weights
To perform Bodyweight Rows, take the equipment that is accessible to you. It can be a TRX/suspension strap (as shown above), a bar, or rings. If you’re using a strap, be sure to use a neutral grip with your palms facing you. If you have a barbell, you can opt for a pronated (overhand) or supinated (underhand) grip.
To start, place your feet forward and lean back at least 45 degrees. Keeping your core tight and your hips high, lean forward by driving your elbows toward your hips. Squeeze your lats and upper back hard, then fully straighten your arms until your shoulder blades stretch at the bottom. Do 3 to 4 sets of 15 to 20 reps.
Next up in our exercises for stronger muscles at age 50, we have triceps curls. Get into a plank position with your shoulders in line with your wrists. Keeping your core tight and your glutes tight, extend your arms, pushing through your palms to come to a full flexion. Flex your triceps hard at the top of the movement, then resist as you lower into a plank while maintaining tension the entire time. Do 3 to 4 sets of 10 repetitions.
It’s time to end single-leg hip thrusts. Place your upper back on a bench or sturdy surface with one foot firmly planted. Keep your core tight as you extend your hips up by pushing through the heel of the planted leg. Squeeze hard at the top of the movement for two seconds, then lower your leg using the control before doing another rep. Complete 3 to 4 sets of 10 to 15 repetitions for each leg.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
