Essential Morning Exercises for Women Over 60 to Preserve Muscle Strength

Keeping your muscles robust and healthy as you grow older is vital for an active and independent lifestyle.

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Here’s the reality: As you age, there’s one thing crucial for maintaining an independent life—muscle mass. Strong muscles enable you to effortlessly carry out everyday activities and engage in the hobbies you cherish.

Aging naturally leads to a loss of lean muscle, making it crucial to both build and preserve it. To guide you on this path, we consulted with Denise Chakoian, a Rhode Island Certified Fitness Trainer and the Owner of Core Cycle and Fitness LaGree. With over 16 years of experience training individuals of varying ages and fitness levels, Chakoian provides five essential morning exercises for women over 60 to help prevent muscle loss.

“I selected these exercises because they address several major muscle groups prone to losing strength as we age,” Chakoian explains. “Together, these five movements create an easy full-body routine you can perform at home without any special equipment.”

Whether you decide to try these exercises alone or with friends, let’s dive in and get started!

Chair Squats

“Chair squats strengthen the legs and hips, which are important for getting up, walking, and staying independent,” Chakoian shares.

1. Stand tall in front of a sturdy chair with your feet hip-width apart, toes pointing forward.
2. Activate your core and keep your chest lifted.
3. Reach your arms forward.
4. Bend at the knees and hips and lower slowly into a squat—as if you’re about to sit down. Make sure your weight stays in your heels.
5. Hover just about the chair’s seat, holding for 5 to 10 seconds.
6. Press through your heels to rise back up.

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Wall Pushups

“Wall pushups give the arms, chest, and shoulders some resistance without putting too much stress on the joints,” Chakoian tells us.

1. Begin standing tall, arms-length away from a wall.
2. Place your hands shoulder-width apart on the surface.
3. Engage your core and bend your elbows to lower your chest toward the wall.
4. Press back up to the starting position, keeping the movement slow and controlled.

Standing Calf Raises

1. Begin by standing tall with your feet hip-width apart.
2. Engage your core.
3. Slowly rise onto your toes, lifting for 1 second.
4. Lower back down for 3+ seconds.

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Glute Bridges

1. Lie 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.
2. Brace your core.
3. Press through your heels to lift your hips until your body forms a straight line from head to heels.
4. Squeeze your buttocks, holding at the top for 2 seconds.
5. Lower your hips back to the start position.

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