4 Bodyweight Exercises That Build More Muscle Than Machines After 50
Share and Follow

Although gym machines can be a fantastic addition to any strength-training routine, bodyweight exercises provide a great alternative. If you’re tight on time or prefer not to spend money on a gym membership, bodyweight workouts are an effective way to increase muscle and strengthen. We consulted Leon Veal, a level three certified personal trainer and head of nutrition and innovation at Styrkr, who suggests four bodyweight exercises that can help you gain even more muscle than machines, especially after reaching the age of 50.

“Post-50, building and maintaining muscle becomes crucial. Age-related muscle loss speeds up during this time of life and can impact your metabolism, mobility, and even raise the risk of injury,” Veal explains. “A decrease in muscle mass means your body burns fewer calories at rest, daily activities become more challenging, and your joints are at greater risk of strain.”

By engaging in bodyweight exercises, you’re boosting coordination, firing up the stabilizing muscles, and channeling real-life movement.

“This makes them more effective for daily activities while also improving balance and reducing injury risk,” Veal adds.

4 Bodyweight Exercises That Build More Muscle Than Machines After 50

Veal mentions, “These exercises work multiple muscle groups simultaneously, provide more practical benefits for daily life compared to machines, and are adjustable to fit nearly any fitness level. When done consistently, they are one of the best methods for remaining strong, functional, and less prone to injuries after the age of 50.”

Pushups

“Pushups are a compound upper-body exercise that works the chest, shoulders, triceps, and even the core,” Veal says.

  1. Start in 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. Perform 3 sets of 8 to 12 reps.

4 Classic Bodyweight Moves That Build More Muscle Than Gym Workouts After 45

Step-ups

“This move builds strength in the legs and glutes, while also improving balance and coordination,” Veal notes.

  1. Stand tall, facing a sturdy chair or workout bench.
  2. Step onto it with your leading leg, bringing the other leg to meet it.
  3. Step back down.
  4. Perform 3 sets of 10 reps per leg.

Pull-ups

Pull-ups strengthen your grip, biceps, and back.

  1. Stand tall and grab onto a pull-up bar using an overhand grip, hands shoulder-distance apart.
  2. Hang onto the bar with fully extended arms.
  3. Pull your chest up toward the bar by bringing your elbows down and back.
  4. Slowly lower back to the start position.
  5. Do 3 sets of 6 to 10 reps.

6 Morning Moves That Keep You Stronger Than Most 30-Year-Olds After 55

Split Squats

“This is a powerful lower-body move that develops leg strength, hip stability, and joint resilience,” Veal notes.

  1. Stand tall.
  2. Step one foot forward about 2 to 3 feet to assume a staggered stance.
  3. Bend both knees, lowering the bottom toward the ground.
  4. Press through your front heel to rise back up.
  5. Perform 3 sets of 8 to 10 reps per leg.

Alexa Mellardo

Share and Follow
You May Also Like

Surpassing 45 Pushups in a Single Session Indicates Above-Average Strength

Pushups stand as a premier measure of practical strength and fitness. This…

Discover the Top Cause of Frequent Burping and the Easy Solution You Need

Burping, also known as belching, is a natural mechanism by which the…

Transform Your Arms After 40 with These 7 Effective Standing Exercises

If you’re aiming for well-defined, powerful arms, you might want to consider…

Uncovering the Truth: How Scalp Aging and the Ice Cube Test Could Impact Hair Loss

Hair loss is a widespread concern that prompts numerous questions about its…

Discover 6 Expert-Approved Strength Exercises to Combat Aging Beyond 45 More Effectively Than Cardio

As you approach your mid-40s, incorporating strength training into your routine can…

Transform Your Strength: Unleash the Power of This 8-Minute Chair Workout for Those Over 50

Did you ever imagine that your favorite chair could transform into a…

Uncover Hidden Health Issues with These Eye-Related Warning Signs

Your eyes can reveal a lot about your overall health. According to…

Revolutionize Your Fitness: 4 Bed Exercises to Flatten Your Lower Belly After 60, Faster Than Crunches!

For those over 60, maintaining a strong core is about more than…