4 Exercises That Reverse 10 Years of Muscle Loss Faster Than Weight Training After 65

Staying in shape and on a healthy path requires regular maintenance—especially as you age. After you turn 30, you can lose roughly 3% to 8% of muscle mass every decade. This rate speeds up with age, putting your strength, mobility, and independence at risk. Your later years are meant to be spent kicking back and enjoying life—not losing the ability to participate in the activities and hobbies that you love. The solution? Start being mindful of your muscles.

To help you out, we spoke with Jacob Siwicki, founder and head coach of Siwicki Fitness, NCSF and AFAA certified, former top 1% globally ranked Equinox group fitness instructor (2019), Dartmouth economics graduate and former Dartmouth football player, fitness expert on FOX 5 DC, and learned four exercises that can help build and preserve muscle after 55.

The one caveat? The exercises below technically fall under the category of weight training—but not the traditional heavy weight lifting you might be thinking of.

“You do not need a heavy barbell or a room full of machines. A chair, a pair of dumbbells, and a little space can get the job done. That makes the workout easier to start and easier to stay consistent with,” Siwicki says.

And if you don’t have dumbbells readily available, feel free to start out with water bottles or jugs.

Squats

1. Stand tall with your feet shoulder-width apart.
2. Extend your arms ahead of you or place your hands on your hips.
3. Bend at the knees and hips as you lower into a squat.
4. Descend until your thighs are parallel to the floor.
5. Press through your heels to rise back up to standing.
6. Perform 3 rounds of 10 reps.

RELATED: This 15-Minute Morning Routine Reverses Muscle Loss Faster Than Long Workouts After 45

Deadlifts

1. Stand tall with your feet hip-width apart.
2. Hold a dumbbell in each hand.
3. Bend your knees slightly and hold the weights in front of your thighs.
4. Press your hips back as you lower the dumbbells down your leg. Maintain a straight back as you do so.
5. Squeeze your glutes to return to the start position.
6. Perform 3 rounds of 10 reps.

RELATED: 4 Classic Exercises That Reverse Aging Faster Than Cardio

Chest Presses

1. Lie flat on your back on a workout bench or the ground.
2. Hold a dumbbell in each hand just outside your chest.
3. Keep your feet flat on the ground and maintain an engaged core.
4. Press the dumbbells over your chest until your arms are extended but not locked out.
5. Use control to lower the weights.
6. Perform 3 rounds of 10 reps.

RELATED: If You Can Complete These 4 Exercises Without Stopping After 50, Your Body Strength Is Exceptional

Rows

1. Stand tall with your feet hip-width apart and a dumbbell or water bottle in each hand in front of you.
2. Hinge at the hips until your torso is parallel to the floor.
3. Maintain a flat back and soft knees.
4. Allow the weights to lower with your arms completely extended.
5. Row the weights up toward your torso.
6. Lower to the start position with control.
7. Perform 3 rounds of 10 reps.

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