As we age, exercise becomes more crucial than ever, as it can help slow and even reverse the natural loss of muscle mass, strength, and bone density that occurs. Starting from the age of 30, adults naturally lose 3 to 5% of their muscle mass per decade, with a process called sarcopenia. After 60, this accelerates rapidly. But fear not, there's a way to prevent muscle loss, regardless of your age, and that is through strength training, also referred to as resistance training. You don’t need a gym membership or tonnes of fancy equipment; just using your bodyweight is enough to build muscle. However, if you’re a complete beginner, or you’re returning to exercise following an extended break, it can be tricky to know where to start. Here, personal trainer Dave Durell, a seasoned expert in the field with over 40 years of experience, shares his top tips for seniors over 50. Durell specializes in strength training after 50 and operates the popular website StrengthAfter50.com, where he helps people over 50 stay strong, rebuild themselves, and live full, active lives.
5 Bodyweight Exercises to Prioritize After 50:
Squats: A classic move that targets the lower body. Stand in front of a chair, facing away from it. Position your feet hip-width apart, with toes pointed forward, chest raised, and head looking forward. Tighten your core to support your back. Bend the knees as the hips are slowly lowered, allowing the arms to balance. Gently touch the chair with your butt, but don’t sit down. Keep your chest up and drive the hips back up to return to the starting position.
Calf Raises: This exercise focuses on the lower legs. Steady yourself by placing a hand on a wall or a step. Keep your back straight and point your toes, rising on your tiptoes. Squeeze the calf muscles in the top position and smoothly lower and repeat. Maintain a straight back and knees throughout the exercise.
Modified Push-Ups: A great upper-body exercise. Stand facing a sturdy wall or counter, placing your hands on it slightly wider than shoulder-width apart. Bend the elbows to lower your chest toward the wall, then pause and push back up. Adjust the difficulty by changing the distance between your feet and the wall.
Wall Rows: Target your upper back and shoulders. Stand with your back against a wall, feet shoulder-width apart, and arms by your sides. Walk your feet away from the wall, keeping your back straight and abdominals tight. Push your elbows back into the wall, lifting your back off the wall slightly. Hold this position and slowly return to the starting position, adjusting the difficulty by changing the distance between your feet and the wall.
Abdominal Crunch: This move targets your core. Lie on your back, cross your arms over your chest, and lift your shoulder blades off the mat by curling your chest toward your hips. Pause and slowly lower back to the start position.
Benefits:
All these exercises work the major muscle groups without additional equipment. They target the lower body, upper body, and core, improving overall balance and mobility, which can help prevent falls. Durell emphasizes starting where you are and focusing on proper form and slow movement. As you progress, you can add repetitions and eventually incorporate resistance, such as dumbbells, for a full-body workout. Aim for two workouts per week, with non-consecutive days, and include low-to-moderate intensity cardiovascular activity two to three additional days a week.
In my opinion, these bodyweight exercises are a fantastic starting point for seniors to improve their strength and overall health. With Durell's expertise and guidance, they can build a solid foundation for a stronger, more active future. Remember, it's never too late to start, and these exercises can be easily adapted to individual needs and abilities.
