Once you pass 40, it’s common to notice changes in hormones, reduced recovery speed, and less physical activity. These factors contribute to sarcopenia, which is the reduction of lean muscle mass. It’s crucial to build and maintain muscle for a healthy, independent, and active life. The positive aspect is that you can significantly increase strength using just your body weight. We consulted Matt Dustin, a NASM corrective exercise specialist with Garage Gym Reviews, who reveals four excellent bodyweight exercises that combat muscle loss more efficiently than weight machines for those over 45.

“Muscle is vital for keeping your metabolism active, safeguarding bone density, and maintaining balance and mobility,” says Dustin. “Without resistance work, you lose strength and independence much faster.”

That’s where bodyweight training comes in clutch.

“Bodyweight exercises require full-body coordination, stability, and balance,” explains Dustin. “Machines tend to isolate muscles and offer additional support. In contrast, bodyweight movements require your joints, stabilizers, and nervous system to work in tandem, making them more functional and applicable to real-world strength.”

4 Effective Bodyweight Exercises To Prevent Muscle Loss

Focusing on your core, glutes, and legs is essential, as Dustin notes they’re “the foundation for movement and balance.” Of course, don’t neglect your upper body—especially the shoulders and back—to maintain solid posture and avoid injury.

“But if you don’t train your lower body and trunk, mobility, and independence go fast,” Dustin adds.

Squats

“Squats help with strengthening your legs and glutes while also testing your balance,” Dustin tells us.6254a4d1642c605c54bf1cab17d50f1e

1. Stand tall, feet shoulder-width apart.
2. Extend your arms ahead of you or place your hands on your hips.
3. Bend at the knees and hips to lower into a squat.
4. Descend until your thighs are parallel to the floor.
5. Press through your heels to return to standing.
6. Perform 3 sets of 12 to 15 reps.

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Pushups

“If regular pushups feel tough, try doing an incline version. They work your chest, shoulders, arms, and core all at the same time,” Dustin notes.

1. Start with 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.

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Step-ups

“Think of this exercise as training for everyday movements like climbing stairs—it keeps your legs and hips strong,” Dustin says.

1. Stand tall, feet parallel and hip-distance apart.
2. Bring your hands to your hips.
3. Step one foot forward.
4. Engage your core as you bend your knees, lowering to form 90-degree bends in both legs.
5. Keep your upper body straight.
6. Press through your front heel and the ball of your back foot to rise back up.
7. Perform 3 sets of 10 reps per leg.

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Plank Shoulder Taps

“This move builds core stability and gives your shoulders some extra work, too,” Dustin points out.

1. Assume a high plank with your hands under your shoulders and body straight.
2. Lift your right hand to tap your left shoulder.
3. Place your hand on the floor.
4. Tap your left hand to your right shoulder.
5. Continue to alternate.
6. Perform 3 sets, holding each plank for 20 to 40 seconds, tapping each shoulder as you go.

Alexa Mellardo