Once you hit the age of 50, focusing on maintaining and building muscle and functional fitness becomes crucial for healthy aging. Beginning in your 30s, natural muscle loss—known as sarcopenia—can accelerate, affecting your balance, mobility, and metabolism. The good news is that you can slow down, and even reverse, much of this decline with the right kind of exercise—specifically through bodyweight training.

To determine the best bodyweight exercises for increasing strength in your 50s, we consulted Amanda Dvorak, CPT, a certified personal trainer at Garage Gym Reviews. She shared her top five recommended bodyweight exercises that can help individuals in their 50s surpass many individuals in their 30s in terms of functional fitness. “If you’re able to perform clean reps with a full range of motion, you’re doing better than most,” Dvorak notes.

Bodyweight exercises are an easy and highly effective way to build and maintain strength at any age. They don’t require any equipment, can be performed anywhere, and often engage multiple muscle groups simultaneously, offering a great return on your time. Research supports that bodyweight training can lead to similar improvements in strength and muscle endurance as weightlifting, particularly when performed with proper form and regularity.

4 Bodyweight Moves That Build Strength After 50

Pushups

Pushups are a total upper-body strength builder that works your chest, arms, and triceps. However, what’s lesser known is that they also engage your core and stabilizing muscles, which over time can improve upper body endurance, functional pushing strength, and postural control.

How to do it:

1. Get in a high plank position with your hands slightly wider than shoulder-width apart.
2. Engage your core and keep your body in a straight line.
3. Bend your elbows to lower your chest toward the floor while keeping elbows at a 45-degree angle to your torso.
4. Press through your palms to return to the starting position.

Sets & Reps: 3 sets of 10 to 12 reps. Rest for 60 to 90 seconds between sets.

Modification: If regular push-ups are too challenging, you can do them from your knees or with your hands elevated on a bench.

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Squats

Squats are the ultimate foundation exercise for building lower-body strength. Plus, studies show that squats train the muscles you use for walking, climbing stairs, and getting up from a seated position. “Bodyweight squats hit your glutes, quads, and hamstrings, which are the muscles that power movement and protect your joints,” says Dvorak.

How to do it:

1. Stand with your feet shoulder-width apart and toes slightly pointed out.
2. Keep your chest upright and your core tight.
3. Push your hips back and bend your knees, lowering until your thighs are parallel to the floor (or as low as comfortable. If you feel any pain, stop immediately).
4. Drive through your heels to return to a standing position.

Sets & Reps: 3 sets of 15 reps. Rest for 60 to 90 seconds between sets.

Progression: For extra resistance, hold a dumbbell or kettlebell at your chest.

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Glute Bridges

“These target the glutes and lower back, which tend to weaken with age and sitting,” explains Dvorak. Glutes strengthen your posterior chain (backside), which supports better posture, reduces lower back pain, and improves performance in walking, running, and lifting.

How to do it:

1. Lie on your back with your knees bent and feet flat at roughly hip-width apart.
2. Press through your heels to lift your hips toward the ceiling.
3. Squeeze your glutes at the top and hold for one to two seconds.
4. Lower your hips slowly to the starting position.

Sets & Reps: 3 sets of 12 to 15 reps. Rest for 60 to 90 seconds between sets.6254a4d1642c605c54bf1cab17d50f1e

Tip: Avoid arching your lower back and keep the movement controlled the entire time.

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Forearm Plank

The classic forearm plank is an isometric exercise that engages your core, back, shoulders, and glutes. “This simple hold forces your entire body to work as one unit,” explains Dvorak. “It trains the deep core muscles and strengthens your shoulders and back.”

How to do it:

1. Lie face down, then place your forearms on the ground with elbows under your shoulders.
2. Lift your body off the ground, supporting yourself on forearms and toes.
3. Engage your core and glutes to keep your body in a straight line.
4. Hold for the recommended time without letting your hips sag or rise.

Sets & Time: Work up to 60 seconds per set. Rest for one minute between sets.

Modification: Keep your knees on the ground if regular planks are too difficult.

The Bottom Line

These four exercises work best when performed as part of a short, high-intensity routine performed two to three times per week. Here’s one way to structure them:

1. Pushups: 3 sets of 10 to 12 reps.
2. Squats: 3 sets of 15 reps.
3. Glute Bridges: 3 sets of 12–15 reps.
4. Forearm Plank:  3 sets, up to 60 seconds each.
5. Rest for 60 to 90 seconds between exercises.

As you get stronger, increase the intensity by adding more reps to each exercise, increasing your plank time, or reducing the rest time between sets. Doing these while being consistent will help ensure you stay strong, healthy, and active for decades to come.

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