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As we age, maintaining strength becomes increasingly crucial to leading an independent and fulfilling life. It can determine whether you’ll need assistance with daily tasks or can continue performing them on your own. With the natural decline in lean muscle mass as we grow older, staying active and fit is essential. But how can you accurately measure your strength? To simplify this, we consulted experts who suggest that if you can conquer these four standing exercises at age 55, you outshine most 45-year-olds in terms of strength.
Felicia Hernandez, a NASM-Certified Personal Trainer and Community Engagement Lead at Eden Health Club, emphasizes that standing exercises for those over 55 are not just about muscle power. “Standing exercises require coordination, balance, stability, muscle endurance, and nervous system control,” she explains. From her experience, the ability to maintain stillness under tension, whether on one leg or while resisting rotation, is a testament to the core’s functionality. “The core is responsible not just for muscle contraction but also for maintaining full-body alignment in real-world situations, requiring a high level of control,” Hernandez notes.
Hernandez highlights the importance of core training from a standing position, as it preserves the reflexive control needed by the body. Without this control, strength and safety could be compromised. “Your body requires this control to remain strong and secure,” she emphasizes. By focusing on these standing exercises, you can better prepare your body to navigate the challenges of aging with confidence and strength.
“After 55, the standing position is not about strength. The standing position also needs coordination, balance, stability, muscle endurance, and nervous system control,” explains Felicia Hernandez, NASM-Certified Personal Trainer and Community Engagement Lead at Eden Health Club. “In my experience, when a person can stay still under tension, with form on one leg or while resisting rotation, the result shows how well the core works. The core does not just contract muscles. The core also manages full-body alignment in real‑world positions. The level of control is high.”
According to Hernandez, without training the core from a standing position, you may lose the reflexive control your body needs. “The body needs that control to keep [you] strong and safe,” she stresses.
Standing Strength Test at 55
Each of the following exercises promotes deep stability while challenging neurological and muscular control at the same time. Complete 2 to 3 sets of 30 to 45 seconds on each side.
Single-Leg Stand With Eyes Closed
“This exercise removes visual feedback, so your core must take full control. Huge challenge for your deep stabilizers,” Hernandez points out.
- Begin by standing tall with your shoulders back.
- Lift one foot a few inches off the floor.
- Close your eyes and hold the position.
- Perform 2 to 3 sets of 30 to 45-second holds.
- No wobbling means “elite” strength.
Standing Band Pallof Hold (Anti-Rotation)
“The standing band Pallof hold teaches your core to resist twisting, [which is] vital for spine health, posture, and fall prevention,” explains Hernandez.
- Begin by tying a resistance band to a fixed anchor point at chest level.
- Stand sideways to the band with your hands clasped in front and arms extended out straight.
- Maintain tension in the band without allowing your torso to rotate.
- Hold for 30 seconds on each side.
Elevated Split-Stance Hold
“The elevated split-stance hold mimics walking, climbing stairs, and shifts your core’s load into real-life motion,” Hernandez points out.
- Begin by stepping one foot forward into a lunge position with your back heel raised.
- Bring your ribcage down.
- Hold the position with your core braced.
- Repeat on the other side.
Weighted Overhead March Hold
“Overhead load recruits full-body tension and balance,” Hernandez tells us.
- Begin by standing tall, holding a light dumbbell in each hand overhead.
- Lift one knee up to hip level, and hold.
- Maintain a neutral spine and tight abs.
- Lower.
- Lift the other knee up to hip height, and hold.
- Continue to alternate legs.
