You can achieve a highly effective workout using only your body weight, eliminating the need for any costly gym equipment or memberships. To combat the natural reduction in muscle mass that occurs with age, we sought advice from a fitness expert who has provided a selection of essential bodyweight exercises tailored for individuals aged 50 and above.

According to Patricia Greenberg, a fitness professional certified by ACE in personal training, group fitness, and senior fitness, as well as being an ISSA certified nutritionist coach with a specialization in healthy aging, “These exercises are beneficial for both men and women and serve as an excellent starting point for building strength as we get older. As an accomplished athlete myself, I continue to include these movements in my regular exercise regimen.”

Perform these exercises a minimum of three to five days a week, three rounds per exercise.

Pushups

“Depending on your level of strength and mobility, you can start with wall pushups, knee pushups, or full military pushups,” Patricia points out.

1. Begin in a high plank with your hands under your shoulders, keeping your body straight.
2. Bend your elbows and lower your chest toward the floor.
3. Press through your hands to rise back up.
4. Complete as many pushups as you can until you’re unable to straighten your arms; 15 reps per set is ideal.

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Sit and Stand

“This exercise strengthens the hips and glutes and keeps the cardio up,” Patricia explains.

1. Begin seated in a chair with your feet evenly positioned hip-width apart.
2. Cross your arms at your chest, and stand up tall.
3. Sit back down, repeating 15 to 20 times.

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Hip Bridge

1. Lie flat on your back with bent knees and feet hip-distance apart on the floor.
2. Press through your heels as you lift your hips toward the ceiling until your body forms a straight line from head to heels.
3. Squeeze your buttocks at the top.
4. Hold for 5 seconds, then lower your hips.
5. Repeat for 15 reps.

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Planks

1. Bring your forearms to the ground, parallel to each other.
2. Extend your legs back so your body forms a straight line.
3. Activate your abs as you hold the plank for 30 seconds to 1 minute.

Supermans

1. ​​Start by lying facedown on the ground.
2. Extend your legs behind you and your arms overhead.
3. Squeeze your glutes as you float your arms and lift your legs off the floor.
4. Hold the top of your “superman” for 10 seconds before slowly lowering.

Alexa Mellardo