As you get older, it’s normal to experience muscle loss, which is known as sarcopenia, if you don’t regularly engage in strength training. You may also notice a decrease in mobility. This is why vigorous weightlifting and high-impact workouts may not always be the best options. Dr. Devin Trachman, a physical therapist and clinic director at Physical Therapy Central, suggests focusing on bodyweight exercises instead. These exercises will help you build strength using movements that mimic those you perform in your daily life. Below, Dr. Trachman presents five gentle bodyweight exercises that can assist you in maintaining strength and resilience after reaching 50.

“Bodyweight exercises offer more than just strength improvements. They can also enhance coordination and stability, reduce the risk of injury, and promote independence,” Dr. Trachman highlights. “After the age of 50, there is an increased risk of osteoporosis and bone density loss. Bodyweight exercises encourage bone remodeling and can help slow down the decrease in bone mass.”

Another great benefit of bodyweight training? It’s accessible and you don’t need a pricey gym membership or equipment to perform it.

Now, let’s dive into the best gentle bodyweight exercises that keep you strong after 50.

Squats

This exercise engages the glutes, quads, core, and hamstrings.

1. Stand tall with your feet planted shoulder-width apart.
2. Bend at the knees and hips as you lower into a squat until your thighs are parallel to the floor.

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Bird Dogs

1. Start on all fours.
2. Extend your left arm and right leg.
3. Hold for a moment before returning to the start position.
4. Switch sides.

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Lunges

Lunges fire up the glutes, quads, hamstrings, calves, and core.

1. Begin standing tall with your feet parallel, hip-distance apart.
2. Step one foot forward.
3. Bring your hands to your hips.
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.

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Pushups

Pushups engage the core, shoulders, chest, and triceps.

1. From the straight-arm/high plank position, bend your elbows and lower your chest toward the floor.
2. Maintain a long, straight body as you lower.
3. Press back up, straightening your arms.

Calf Raises

The calf raise fires up the calves and improves ankle stability.

1. Stand tall, feet hip-width apart.
2. Rise onto your toes slowly.
3. Lower back down.

Alexa Mellardo