Once you reach the age of 45, changes in hormones can result in the loss of muscle, a phenomenon known as sarcopenia. Without a routine of strength training, this muscle decline happens even faster. Your bone density, mobility, balance, and overall quality of life can also suffer significantly. That’s where training using your own body weight becomes beneficial. We consulted with Leon Veal, a level three certified personal trainer and head of nutrition and innovation at Styrkr, who recommends five daily bodyweight exercises to swiftly counter muscle loss after turning 45.

“Maintaining muscle is crucial for your long-term health,” emphasizes Veal. “Daily physical activity is vital. Although longer workout sessions several times a week have their advantages, consistently moving your body every day keeps your muscles and nervous system engaged and robust. This also makes exercising less daunting, as small daily habits are easier to uphold than extended workouts.”

So, why is bodyweight training particularly beneficial? It’s gentle on the joints, convenient, and presents a great challenge for the muscles that you rely on daily.

“These movements don’t just build muscle—they also improve coordination, stability, and mobility, which become even more important after 45,” Veal adds.

5 Daily Bodyweight Exercises to Reverse Muscle Loss After 45

Squats

“This move strengthens the legs and glutes while supporting mobility and independence in everyday tasks like standing and sitting,” Veal says.

1. Stand tall, feet shoulder-width apart on the floor.
2. Reach your arms out ahead of you or place your hands on your hips.
3. Bend the knees and hips to 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 12 to 15 reps.

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Pushups

“This exercise builds upper-body strength in the chest, shoulders, and triceps; can be modified to the knees or a wall if needed,” Veal tells us.6254a4d1642c605c54bf1cab17d50f1e

1. Start with a high plank with hands under your shoulders and your body straight.
2. Bend your elbows and lower your chest toward the floor.
3. Maintain a long, straight body as you lower.
4. Press back up, straightening your arms.
5. Complete 3 sets of 8 to 12 reps.

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Glute Bridges

“Glute bridges target the posterior chain (glutes and hamstrings), support hip stability, and protect the lower back,” Veal notes.

1. Lie flat on your back with bent knees and feet hip-width apart on the floor.
2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
3. Squeeze your buttocks, holding at the top for a moment.
4. Lower your hips back to the start position.
5. Complete 3 sets of 12 to 15 reps.

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Plank Holds

“The plank hold improves core strength and stability, which are essential for balance and preventing injury,” Veal says.

1. Assume a forearm plank with your forearms on the floor—elbows under your shoulders—and body straight from head to heels.
2. Engage your legs, glutes, and core.
3. Perform 3 sets of 20 to 40-second holds.

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Reverse Lunges

“The reverse lunge builds unilateral leg strength, balance, and coordination, reducing fall risk as we age,” Veal points out.

1. ​​Stand tall, feet hip-width apart.
2. Hold a dumbbell in hand from end to end.
3. Extend your arms ahead of you.
4. Step back into a reverse lunge.
5. Return to the start position.
6. Perform 3 sets of 10 to 12 reps on each leg.

Alexa Mellardo