Getting older comes with a lot of changes that can be difficult to accept. For one, your muscle mass decreases, along with power and strength. This natural change in your body, also known as sarcopenia, can occur as early as age 35, according to Harvard Health Journal. The rate of muscle loss can be 1% to 2% each year, increasing to 3% after age 60. Adults who do not incorporate any strength training on their fitness regimens they could lose four to six pounds of muscle every 10 years. It goes without saying that strength training is not an issue; it is something you must do. So we are here to help you with the best bodyweight exercises to regain muscle mass after 50.
If you want to keep fit, grow old gracefully, and maintain a good quality of life, then strength training is the name of the game. This means using various pieces of equipment, such as resistance bands, dumbbells, barbells, and machines during gym time. However, bodyweight movements can also be a great way to help you rebuild muscle mass. They can be done basically anywhere and are a solid place to start your fitness journey if you don’t have access to equipment.
Below is a list of productive bodyweight exercises you can do to rebuild muscle mass over the age of 50. Read on to learn all about them.
These productive bodyweight exercises start with Hand-Release Pushups. Think of a traditional push-up, but with a little twist. Start by doing a pushup; your shoulders should be in line with your wrists, your back should stay straight, your core should stay tight, and your glutes should be tight.
Then lower your body using the controller until you touch the ground. Once you’ve reached the bottom of the movement, lift your hands off the ground, then return them to push yourself up to the starting position. Flex your triceps and chest once you’re up before doing another rep. Complete 3 sets of 10 repetitions.
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Next, we have side lunges. Keep your core tight and your chest high as you bring one leg out to the side while straightening your back leg. Firmly plant your heel on the ground, then push your hips back and sit as low as you can, getting a solid inside stretch on the other leg. Drive through the heel of your working leg to come back up to the starting position before performing another rep. Complete 3 sets of 8 reps for each leg.
Related: The best strength exercises to build stronger muscles in your 60s
Now, get ready for the single leg glute bridges. If you’ve done glute bridges before, you know the exercise, but this exercise has a little tweaking. Begin the movement by lying on your back with both knees bent. Raise one leg, keeping it straight as you lift it up into the air. Make sure your core stays tight as you drive through the heel of the leg that’s on the ground. Flex your glutes hard at the top of the movement for just two seconds, then lower back down. Do 3 sets of 15 reps for each leg.
Step-ups start by placing your foot on a low step, box, or bench. Keep your chest up and your core tight as you lean into the heel of your front leg and push through it to come up. Flex your quads and glutes at the top of the movement, then lower using the control before doing another rep. Complete 3 sets of 10 reps on one leg before switching to the other.
Last but not least, let’s get into the side plank hip raises. Begin the exercise by standing against a wall with your heels, butt, and shoulders touching it. Put your shoulders in line with your wrists and your feet stacked on top of each other. Keeping your core tight and your glutes tight, tilt and flex your hips up and down, keeping tension on your obliques the entire time. Complete 3 sets of 10 repetitions.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
