5 standing exercises to restore muscle loss after 50

One of the biggest health concerns to be aware of as we age is sarcopenia, the natural loss of lean muscle mass. It can develop as early as the age of 30 and can have a significant impact on quality of life. When you lose muscle mass, even the simplest daily tasks become difficult, such as climbing stairs, carrying shopping bags, and getting up from a chair. Incorporating proper exercise into your daily routine is essential to building and maintaining muscle strength. This will make you feel better and help you maintain your independence. Learn 5 standing exercises that will help you recover from muscle loss faster than a protein shake, even after age 50.

If you’re new to working out, don’t worry, it’s never too late to start. The key is to choose workouts that are easy to manage and encourage consistency. Standing movements are a great option for all fitness levels and only require simple tools like dumbbells and resistance bands. Some movements only require your own body weight.

“Standing exercises are especially effective because they work multiple muscle groups at once,” he says. Karen Ann CanhamCEO and Founder of Karen Anne Wellness. “It works your legs, glutes, and core while improving your balance and stability. It not only builds muscle strength, but also improves your metabolism and coordination. Many people think they need higher weights to progress, but functional, bodyweight-based standing movements can be just as effective if performed consistently and with intention.”

Protein shakes and supplements can support a balanced fitness routine, but your body needs activation to rebuild and grow muscle.

“These simple, familiar movements help your body relearn how to move properly, making your muscles stronger and your metabolism stable over time,” says Canham.

bodyweight squat

Squats are a tried-and-true classic strength workout, and for good reason. This weight shift trains your entire lower body.

“Squats strengthen your legs, glutes, and core, which are fundamental to stability and everyday movement,” Canham says.

1. Begin the exercise by standing tall with your feet shoulder-width apart.
2. Stretch your arms out in front of you or place your hands on your hips. Use a chair for support if necessary.
3. Get into a squat position by bending your knees and hips.
4. Using control, lower until your thighs are parallel to the ground.
5. Press through your heels to return to a standing position.
6. Do 3 sets of 12 to 15 reps.

Reverse lunge with overhead reach

Overhead reach reverse lunges improve balance and coordination, build lower body strength, and open your chest.

1. Start by standing tall with your feet hip-width apart and your arms at your sides.
2. Step your left foot back into a lunge position. Make sure your front knee overlaps your ankle.
3. As you lower, extend your arms overhead and lower your front thighs until they are parallel to the floor.
4. Return to center.
5. Step your right foot back into a lunge position. As you lower your hips, extend your arms above your head.
6. Return to center.
7. Do 3 sets of 10 reps on each side.

row of standing resistance bands

Standing resistance band rows are a low-impact exercise that strengthens your upper back muscles, improves your posture, activates your core, and improves your overall stability. This is a great move for anyone looking to tone their shoulder and upper body muscles while improving their functional fitness.

1. Start by securing a resistance band to a sturdy pole at chest height.
2. Stand tall facing your anchor point.
3. Hold the handle with both hands.
4. Bend your elbows and pull the band toward your body.
5. Bring your shoulder blades together.
6. Extend your arms and return to the starting position.
7. Perform 3 sets of 12 to 15 reps, maintaining steady breathing and a tall posture.

single leg deadlift

Single leg deadlifts are a great workout that strengthens your hamstrings, glutes, lower back, core, and balance. Improves stability and lower body strength.

1. Start by standing tall with your feet hip-width apart and your arms at your sides.
2. Shift your weight to your right leg, keeping your knee slightly bent.
3. Bend forward at the hips and extend your left leg straight behind you as you extend your arms toward the ground. Make sure to keep your chest up and your back flat.
4. Continue pressing lightly until your torso is parallel to the floor.
5. Lower your left leg through your right heel and gradually return to the starting position.
6. Repeat on the other side.
7. Perform 3 sets of 8 to 10 repetitions on each leg.

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standing crossbody knee lift

This dynamic core exercise gets your heart rate up while strengthening your hip flexors and obliques, Canham says. This movement is also perfect for training your quadriceps and core muscles.

1. Start by standing tall with your feet hip-width apart and your hands on your hips or behind your head.
2. Raise your left knee diagonally across your body toward your right shoulder, twisting your torso slightly to activate your core.
3. Use the controls to lower your legs.
4. Lift your right knee diagonally across your body toward your left shoulder, twisting your torso slightly.
5. Alternate sides and perform 3 sets of 10 reps and 20 reps on each side.

Alexa Meraldo