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Achieving fitness results doesn’t require heavy weights.
After turning 30, individuals can experience a significant loss in lean muscle mass, ranging from 3% to 8% each decade without consistent resistance training or adequate protein intake. This challenge becomes more pronounced with age, particularly after 55. To address this issue, we’ve compiled a list of six daily exercises that can help rebuild muscle faster than heavy weightlifting for those over 55.
The acceleration of muscle loss after 55 can be attributed to lifestyle changes and biological factors that make maintaining and building muscle more difficult. However, there are effective strategies to counteract these age-related changes.
“Even active individuals often fail to engage in the right kind of loading, such as heavier, novel, or more frequent exercises, which are crucial to prevent muscle loss,” states Daniella Rivka, a Neuro Restorative Movement Specialist and co-founder of The Neu Gym, Dallas’s pioneering adaptive gym focused on neurological recovery. “The solution is simple: regular, progressively challenging resistance exercises or short, targeted daily movements, combined with a diet rich in protein—20 to 40 grams per meal, ideally from high-leucine sources like cottage cheese, chicken, beef, turkey, salmon, chickpeas, eggs, and seeds such as pumpkin and sesame. Ensuring consistent, good-quality sleep, reducing inflammation, and addressing medical issues are also key. Together, these measures enable older adults to regain strength and muscle even past the age of 55.”
“Many people who stay active still don’t do enough of the right kind of loading (the heavier, novel, or more frequent stimulus) to prevent loss,” explains Daniella Rivka, a Neuro Restorative Movement Specialist and co-founder of The Neu Gym, Dallas’s first boutique adaptive gym dedicated to neurological recovery. “The practical fix is straightforward: regular, progressively challenging resistance work (or daily short targeted movements), more protein at each meal (about 20 to 40 grams, focusing on higher-leucine foods—a key amino acid for muscle building like cottage cheese, chicken, beef, turkey, salmon, chickpeas, eggs, and seeds like pumpkin, sesame), regulated consistent good sleep, and steps to reduce inflammation and treat medical issues. Combining these changes help older adults regain strength and muscle even after 55.”
According to Rivka, performing daily low-intensity exercise is typically the safest, most sustainable approach for older adults who aim to rebuild muscle.
“It delivers frequent, manageable stimulus that adds up without causing excessive soreness or injury,” she explains. “Short daily sessions (10 to 25 minutes) spread the workload across the week to increase cumulative muscle protein turnover, improve local blood flow and nutrient delivery, and gradually condition tendons, ligaments, and joints to tolerate higher forces later.”
That’s where these exercises come in clutch. What makes them more productive than heavy weight lifting as you age?
“[Simply put,] most people over the age of 55 lack the experience and familiarity with traditional weight training,” says Dr. Femi Betiku, DPT, Certified Pilates Instructor for Club Pilates.
Sit-to-Stand
According to Dr. Betiku, squats and sit-to-stands help you build stronger, more powerful legs.
- 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 1 to 2 seconds.
- Use control to slowly sit back down, 2 to 3 seconds.
- Perform 3 sets of 10 to 15 reps.
To progress this exercise, Rivka instructs, “Lower the seat height, add 1 to 2 reps, and/or hold a weight and pause at bottom before sitting.”
Romanian Deadlift
- Stand tall, feet hip-width apart, holding a dumbbell in each hand. (If you’re not comfortable working with dumbbells, simply use your body weight.)
- Bend your knees slightly and hold the weights in front of your thighs.
- Press your hips back as you lower the dumbbells down your leg. Maintain a straight back as you do so.
- Squeeze your glutes to return to the start position.
- Perform 3 sets of 10 to 15 reps.
To progress this exercise, Rivka suggests, “Move from double to single-leg, increase load gradually, slow eccentric (3s), add 1 to 2 reps or small weight increment.”
Wall Pushups
- 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.
- Perform 3 sets of 10 to 15 reps.
To progress this exercise, Rivka recommends, “Lower the incline closer to the floor or wear a weighted vest.”
Seated Band Row
- Begin sitting tall on the floor with your legs extended.
- Loop a resistance band around an anchor point ahead of you or the soles of your feet.
- Hold an end of the band in each hand with your arms extended at chest level.
- Bend your elbows as you pull the band toward your torso.
- Hold for a moment before releasing with control.
- Perform 3 sets of 10 to 15 reps.
To progress this exercise, Rivka notes, “Use stronger band or heavier DBs, increase reps, add 1 to 2-second isometric hold at peak contraction, and progress to standing single-arm rows.”
Calf Raises
- 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.
- Perform 3 sets of 20 reps.
To progress this exercise, Rivka recommends, “Move to single-leg, add reps, perform on step for greater ROM, add holds at top, increase balance time (10 to 30 seconds).”
Pilates Bridges
According to Dr. Betiku, this exercise builds up the hamstrings, glutes, and lower back muscles. You can perform it on a Pilates reformer or while lying down on a mat.
- Begin by lying flat on your back with bent knees and feet hip-width apart on the floor, arms at your sides with palms pressing into the ground.
- Press through your heels to lift your hips until your body forms a straight line from head to heels.
- Squeeze your buttocks, holding at the top for a moment.
- Lower your hips back to the start position.
- Perform 4 sets of 15 reps.