As people enter their middle years, a gradual decline in muscle mass becomes apparent, a natural aspect of aging that can be mitigated. Studies indicate that after the age of 50, adults typically experience a reduction in muscle mass and function, termed sarcopenia, at a rate of approximately 1 to 2% annually. If not addressed, this can make everyday activities like climbing stairs, getting up from a chair, or carrying groceries increasingly difficult.

The good news is that combating muscle loss doesn’t require a gym membership or hefty weights. A regular regimen of bodyweight exercises can help in rebuilding muscle, improving mobility, and maintaining autonomy. We reached out to Meagan Kong, CPT, the Head of Fitness at AlterMe, to discover her top five bodyweight exercises designed to counteract muscle loss after 50. “While time may try to take away your muscle, you can reclaim it,” Kong explains. “A few regular bodyweight exercises can significantly enhance your strength and independence.”

Squats are an excellent exercise for tackling muscle loss associated with aging, as they engage the quads and glutes, which are among the body’s largest muscle groups. The chair squat variation offers a safe and accessible option for beginners. Moreover, a study conducted in 2024 highlighted a strong link between the ability to squat and maintaining independence in older adults.

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Chair Squats

How to perform it:

How to do it:

1. Sit on the edge of a sturdy chair with your feet hip-width apart.
2. Cross your arms over your chest or keep them extended in front.
3. Press through your heels to stand tall.
4. Lower back down slowly until you lightly touch the chair seat.
5. Perform 3 sets of 10 to 12 reps. Rest for 60 to 90 seconds between sets.

Beginner modification: Place a cushion on the chair to shorten the distance.

Common mistakes to avoid: Collapsing your knees inward or rocking forward on your toes.

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Wall Push-Ups

Traditional floor push-ups can feel intimidating or uncomfortable on the joints. Fortunately, wall push-ups are joint-friendly variation that can still build strength in the chest, shoulders, and triceps.

How to do it:

1. Stand facing a wall or counter.
2. Place your hands shoulder-width apart on the surface.
3. Step back until your body forms a straight line.
4. Bend your elbows and lower chest toward the wall.
5. Press back to the starting position.
6. Complete 3 sets of 8 to 12 reps.

Beginner modification: Start closer to the wall for less resistance.

Common mistakes to avoid: Letting your hips sag or arching your back.

Glute Bridges

The glute bridge builds the muscles most often weakened by sedentary lifestyles, such as your glutes, hamstrings, and core. Strong glutes protect your lower back, improve posture, and support stability during walking or climbing stairs.

How to do it:

1. Lie on your back with your knees bent and feet flat, heels under your knees.
2. Press through your heels to lift your hips off the ground.
3. Squeeze your glutes at the top.
4. Lower slowly with control.
5. Do 3 sets of 12 reps. Rest for 60 to 90 seconds between sets.

Beginner modification: Hold the bridge for just a few seconds at the top, then increase duration as you get stronger.

Common mistakes to avoid: Overarching your lower back or allowing your knees to splay outward.

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Step-Ups

Few moves are more functional than step-ups. They directly train the motion of climbing stairs, while building strength in the quads, glutes, and calves, which studies show can reduce fall risk for older adults.6254a4d1642c605c54bf1cab17d50f1e

How to do it:

1. Stand in front of a sturdy step or low bench.
2. Place your right foot on the step.
3. Drive through your heel to lift up your body.
4. Bring your left foot up to meet the right.
5. Step back down with control.
6. Perform 3 sets of 8 to 10 reps per side. Rest for 60 to 90 seconds between sets.

Beginner modification: Start with a very low step or perform only partial step-ups.

Common mistakes to avoid: Pushing off the back leg instead of fully engaging the front.

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Calf Raises

Calves are an often neglected muscle group, but strong lower legs are essential for walking, climbing stairs, and maintaining balance. Plus, calf raises have been found to improve ankle strength and stability, helping to prevent trips and falls.

How to do it:

1. Stand with your feet hip-width apart near a wall or chair for support.
2. Rise onto the balls of your feet.
3. Pause briefly at the top.
4. Lower slowly back to the ground.
5. Complete 3 sets of 12 to 15 reps. Rest for 60 to 90 seconds between sets.

Beginner modification: Perform seated calf raises if standing balance is challenging.

Common mistakes to avoid: Rushing the movement or letting your ankles roll outward.

Adam Meyer, RHN