4 Home Exercises That Restore Muscle Definition Faster Than Lifting Weights After 60

Nowadays, your “me time” may seem non-existent—or you might simply find convenience more sustainable. But whether or not you enjoy exercising, maintaining muscle is important—especially as you age—to continue living confidently and independently. We have a way for you to build muscle without doing a full-blown heavy weight-lifting session. In fact, you don’t need to leave the house!

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, who shares four home exercises that can help restore muscle definition after 60.

“The big thing people mix up is that these are weight-training exercises. You can do them with dumbbells at home. You don’t need heavy barbells or a room full of machines. You need dumbbells and a little space—that’s it,” Siwicki says. “Maintaining muscle makes walking, balancing, climbing stairs, and carrying groceries easier. It also helps people stay independent. Muscle definition depends on building muscle and managing body fat. One without the other may not create the look someone wants.”

Bodyweight 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 sets of 10 reps.

RELATED: If You Can Master These 4 Bodyweight Exercises Without Resting After 45, Your Fitness Is Elite

Deadlifts

1. Stand tall with your feet hip-width apart.
2. Hold a dumbbell or water bottle 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 weights down your leg. Maintain a straight back as you do so.
5. Squeeze your glutes to return to the start position.
6. Perform 3 sets of 10 reps.

RELATED: 5 Easy Bodyweight Tests That Show Your Real Fitness After 45

Chest Press

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

RELATED: 5 Strength Moves That Rebuild Muscle After 45 (No Equipment Needed)

Rows

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

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