Gyms are fantastic for a lot of things, like giving you access to machines, heavy weights, and the ability to work out around other people. But the gym isn’t the only place to build and maintain muscle. What drives muscle growth after 65 is staying active and challenging your muscles regularly by placing them under tension, which is something you can do just as well in the comfort of your home.
According to a 2022 meta-analysis of 13 randomized controlled trials involving 569 older adults with age-related sarcopenia (the natural muscle loss that occurs with aging), resistance training can significantly improve grip strength, gait speed, and skeletal muscle as you age.
But with all the conflicting information online, it can feel daunting figuring out which exercises to do and when. The good news? ETNT is here to help. We chatted with James Brady, CPT, a certified personal trainer at OriGym, who shares his top five daily exercises to regain muscle mass better than gym workouts after 65.
“Daily strength-focused movement can help older adults maintain and rebuild muscle, particularly when the exercises gradually become more challenging over time,” explains Brady. “Adding extra resistance when movements begin to feel easy can help keep the muscles adapting.”
All that the five following moves require are a chair, a wall, a countertop, and a pair of light dumbbells or filled water bottles to work your legs, chest, calves, and back. Keep reading for the detailed step-by-step instructions.
(When you’re finished, don’t miss these 5 Exercises That Restore the Flexibility You Had at 40 After 65.)
Chair Squats
Let’s kick things off with a move you do every day without even thinking about it. Lowering your body toward a seat and standing back up trains your lower body using nothing but your body weight. “Chair squats are a great way to build strength through the thighs, glutes, and hips,” says Brady.
How to do it:
- Stand in front of a sturdy chair.
- Lower yourself toward the seat with control.
- Push through your feet to stand back up.
- Keep your chest upright with good posture during the entire movement.
- Complete two to three sets of 10 to 12 reps.
- Rest for 60 to 90 seconds between sets.
Wall Push-ups
Next up we have a pushing exercise that keeps you comfortably on your feet. “Wall push-ups help strengthen your chest, shoulders, and arms without the difficulty of getting down onto the floor,” Brady explains.
How to do it:
- Place your hands against a wall at shoulder height.
- Bend your elbows to bring your chest closer to the wall.
- Press yourself away until your arms are straight.
- Keep your body in a straight line from head to toe.
- Aim for two to three sets of 10 to 15 reps.
- Rest for 45 to 60 seconds between sets.
RELATED: 5 Morning Exercises Men Over 65 Need to Stay Strong
Supported Reverse Lunges
Now we return to the lower body, except here we’ll focus on one leg at a time. “Supported reverse lunges strengthen the legs while also challenging balance,” explains Brady. “Stepping back into a lunge builds single-leg strength while holding a chair or countertop takes the balance challenge down to a manageable level.”
How to do it:
- Hold onto a chair or countertop if needed.
- Step one foot backwards.
- Lower slowly until both your knees are bent.
- Return to a standing position.
- Perform two to three sets of 8 to 10 reps per leg.
- Rest for 45 to 60 seconds between sets.
Standing Calf Raises
Calves are an often neglected yet crucial muscle group for lower body strength and mobility. “Standing calf raises strengthen the calves, which are important for walking, balance and everyday mobility,” says Brady.
How to do it:
- Hold onto a stable surface for support.
- Rise slowly onto the balls of your feet.
- Pause for one to two seconds at the top of the movement.
- Lower your heels with control.
- Perform two to three sets of 12 to 15 reps.
- Rest for 30 to 45 seconds between sets.
RELATED: 4 Wall Exercises That Rebuild Thigh Power Faster Than Lifting Weights After 65
Bent-Over Rows
For the last exercise we have a pulling move for your upper body, the one movement pattern the other four don’t cover. “Bent-over rows using light dumbbells or filled water bottles work the upper back, shoulders, and arms,” says Brady.
How to do it:
- Hinge slightly at your hips with a straight back.
- Let your arms hang down, holding a pair of light dumbbells or filled water bottles.
- Pull your elbows back towards your ribs.
- Lower slowly with control to the starting position.
- Complete two to three sets of 10 to 12 reps.
- Rest for 45 to 60 seconds between sets.
The post 5 Daily Exercises That Regain Muscle Mass Better Than Gym Workouts After 65 appeared first on Eat This Not That.
