The 10-Minute Standing Routine That Reverses Muscle Loss After 65

Muscle loss is a natural occurrence as one ages. It’s essential to rebuild and maintain muscle so you can continue enjoying life confidently and independently. The good news? All you need is 10 minutes to get started! We learned a 10-minute standing workout that’s geared toward muscle-building and think it delivers big benefits from a small investment of time.

“The muscle groups most affected by sarcopenia are the calves (fastest muscle to atrophy after 65), quads (largest muscle group), glutes (for walking, posture, standing up), and the posterior chain (lower back, midback, upper back, hamstrings, glutes),” explains Terry Tateossian, Founder, Certified Lifestyle Medicine Coach, Trainer, and Nutritionist for Women 40+ at THOR – The House of Rose, who has completed a variety of advanced training to support her work in women’s health and middle-aged weight loss. “[This routine] hits every one of those muscle groups in 10 minutes without needing to go to the gym, have expensive equipment, or spend hours working out. What most people are missing isn’t the time or the knowledge—it’s the daily habit.  And 10 minutes per day is a great way to build the habit and the muscle.”

Sit-to-Stands

1. Begin in a seated position at the front of a sturdy chair, feet hip-width apart under your knees.
2. Lean forward slightly.
3. Press through your heels to stand up without using your knees, hands, or additional support.
4. Pause for a moment.
5. Use control to slowly sit back down.
6. Repeat for 2 full minutes, maintaining a steady pace.

RELATED: This 9-Minute Bodyweight Strength Flow Builds More Muscle Than 45 Minutes of Gym Machines After 40

Standing Hip Hinges

1. Stand tall with your feet hip-width apart.
2. Hold onto a chair for support, if necessary.
3. Soften your knees and press your hips back while maintaining a tall chest.
4. As you hinge forward, reach both arms forward as well.
5. Activate your hamstrings and glutes to drive your hips forward and return to standing.
6. Perform 10 to 15 reps.
7. To progress, hold a light dumbbell in each hand.

RELATED: 4 Standing Exercises That Build Muscle the Old-School Way After 60

Wall Pushups

1. Stand tall, arms-length away from a wall.
2. Place your hands shoulder-width apart on the surface.
3. Bend your elbows to lower your chest toward the wall.
4. Press back up.
5. Perform 15 to 20 reps at a steady tempo.

RELATED: If You Can Do This Many Squats After 50, You Are in Great Shape

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Standing Row

1. Start by anchoring a resistance band to a sturdy pole at chest level.
2. Stand tall, facing the anchor point.
3. Hold one end of the band in each hand.
4. Bend your elbows and pull the band toward your chest.
5. Squeeze your shoulder blades together.
6. Extend your arms back to the start position.
7. Perform 2 sets of 15 reps.

RELATED: This 10-Minute Daily Routine Builds More Strength Than Hour-Long Gym Sessions After 55

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Heel Raises With Toe Raises Combo

1. Begin standing tall near a counter for support, if necessary.
2. Rise up onto the balls of your feet.
3. Hold for 1 second.
4. Lower with control.
5. From there, keep your heels planted and lift your toes and the balls of your feet off the floor as high as possible.
6. Alternate between the two movements for 2 minutes, completing 15 heel raises, 15 toe raises, and repeating.

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