Engaging in regular strength training is essential to ensuring your body remains strong, fit, and resilient throughout the years. Why is this important? Because after turning 30, there’s a natural decline in lean muscle mass, ranging from 3% to 8% per decade. By using tools like resistance bands, dumbbells, or even your body weight, you can effectively combat this loss. Pairing these exercises with a balanced diet puts you on the right path to preventing muscle deterioration. To help you get started, here are five foundational strength exercises to incorporate into your morning routine.

“Once you reach 50, muscle mass and bone density begin to decline more rapidly than in younger years, potentially impacting mobility, balance, and independence,” explains Switch4Good founder and vegan Olympic medalist Dotsie Bausch. “Exercises that involve ‘impact’ are crucial for maintaining bone density and reducing the risk of mobility loss. It’s very much a ‘use it or lose it’ scenario, so it’s beneficial to adopt these activities early in life to promote healthful aging.”

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Bausch highlights that protein intake is only part of the solution. “The heavy emphasis on animal-based protein stems from myths spread by the animal agriculture industry to deter and frighten people from choosing plant-based proteins, which are significantly healthier,” she states. “Engaging in morning strength exercises alerts your body that you still need this muscle, urging it to preserve it. This becomes increasingly vital as we age!”

Jump Rope

“Not only does jumping rope support your balance and coordination, but it supports bone density, which is something that decreases as we age,” Bausch tells us. “This is especially important for older adult women seeking a bone density-building exercise.”

1. Stand tall, feet together.
2. Holding the rope handles in each hand, elbows tucked inward.
3. Use your wrists to swing the rope overhead.
4. Lightly jump over the rope, landing on the balls of your feet.
5. Perform 20 to 30-second bursts.

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Jumping Jacks

“This is another great ‘pounding exercise’ that supports bone density and is highly customizable depending on your level of fitness and mobility,” Bausch says. “Step-out jacks are an excellent alternative if light jumping isn’t in the cards at the moment, as you’ll step in and out of the movement, rather than jumping. You can also do these seated for a lower-impact way to gently move your body while still pushing your body.”

1. Stand tall with feet together and arms at your sides.
2. Jump your feet out while lifting your arms overhead.
3. Jump back to the start position.
4. Complete 3 sets of 10 to 12 reps.

Glute Bridges

“Glute bridges target the glutes and hamstrings, stabilizing the pelvis and spine while countering age-related weakness in the back side of the body,” notes Bausch. “This is such a satisfying move that holds several benefits for the body and is a great preventative measure to maintain mobility.”

1. Lie flat on your back with bent knees and feet hip-width apart on the floor.
2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
3. Squeeze your buttocks, holding at the top for a moment.
4. Lower your hips back to the start position.
5. Perform 3 sets of 12 to 15 reps.

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Squats

“Squats preserve quad and hip strength, protecting your ability to walk, climb stairs, and prevent falls,” Bausch points out.

1. Stand tall, feet shoulder-width apart on the floor.
2. Extend your arms ahead of you or place your hands on your hips.
3. Bend at the knees and hips as you lower into a squat.
4. Descend until your thighs are parallel to the floor.
5. Press through your heels to rise back up to standing.
6. Perform 3 sets of 10 to 15 reps.

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Pushups

“Pushups activate the chest, shoulders, and arms, which are essential for daily pushing and lifting tasks,” Bausch says. “These are easily modified by completing the pushup on your knees or against a wall for safe and stable support.”

1. Start with a high plank—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. Complete 3 sets of 8 to 12 reps.

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Alexa Mellardo