For many women, turning 65 brings on an exciting new chapter of life. It may include retirement, collecting Social Security, or being able to embrace the hobbies you’re genuinely passionate about. This chapter of your book is meant to kick back, relax, smell the roses, and enjoy everything you never had time to do. While financial security is essential, there’s another major factor to consider, and it has to do with preserving strength and independence.
Muscle mass naturally declines at an accelerated pace after 65, making it essential to maintain the muscle you already have. Doing so can help support bone density, lower the risk of falls, and keep you independent so you can embrace your golden years the way you should. That’s why we’ve rounded up five daily exercises women over 65 need to keep their muscles strong.
“For women over 60, I would recommend focusing on exercises that cover a wide range of muscle groups,” explains Bruno Pontes, an ACSM and AFAA-certified personal trainer at Muscle Booster. “These exercises [below] help target the major muscle groups throughout the body while also helping to improve balance, coordination, and functional strength.”
Sit-to-Stands
“Sit-to-stands are particularly effective as they strengthen the quads, glutes, and hips, which are essential for everyday movements like getting up from chairs and climbing stairs,” Pontes tells us.
- Begin in a seated position at the front of a sturdy chair, feet hip-width apart under your knees.
- Lean forward slightly.
- Press through your heels to stand up without using your knees, hands, or additional support.
- Pause for a moment.
- Use control to slowly sit back down.
RELATED: 6 Morning Moves That Keep You Stronger Than Most 30-Year-Olds After 55
Wall Pushups
“Wall pushups are an effective way to build upper-body strength and functionality, while placing less strain on the body than a traditional, floor-based pushup. They are excellent for improving shoulder stability, core strength, and spinal alignment,” Pontes says.
- Begin standing tall, arms-length away from a wall.
- Place your hands shoulder-width apart on the surface.
- Engage your core and bend your elbows to lower your chest toward the wall.
- Press back up to the starting position, keeping the movement slow and controlled.
RELATED: 4 Classic Exercises That Reverse Aging Faster Than Cardio
Standing Calf Raises
“Calf raises help keep the calves strong and functional as we age. These exercises aim to maintain walking efficiency, stair climbing ability, balance, and ankle strength, all of which contribute to maintaining mobility and independence in later life,” Pontes notes.
- Begin by standing tall with your feet hip-width apart, facing a counter with your hands lightly resting on the surface.
- Engage your core.
- Rise onto your toes slowly.
- Pause at the top, holding the lift for 1 to 2 seconds.
- Lower back down with control.
RELATED: 5 Standing Exercises That Restore Hip Strength Faster Than Floor Stretches After 55
Standing Hip Extensions
“Standing hip extensions strengthen the glutes and the muscles around the hips, which are important for maintaining an upright posture and a steady walking pattern,” Pontes explains.
- Begin standing tall facing a wall with your feet hip-width apart.
- Place both hands lightly on the surface for support, if needed.
- Brace your core.
- Shift your body weight onto one leg and slowly kick the other leg straight behind you.
- Squeeze the glute of the working leg, holding for 1 second at the top.
- Return to the start position.
- Switch sides.
RELATED: Over 45? If You Can Hold These 3 Positions, You’re Stronger Than Most
Standing March
- Stand tall with your feet shoulder-width apart and your knees soft.
- Make sure your spine is long and your arms are crossed high in a “genie” position.
- Then, lift one knee up toward your chest.
- Lower it.
- Lift the other knee up toward your chest.
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