Mastering These 5 Bodyweight Exercises After 55 Proves Exceptional Strength

These exercises are an excellent measure of practical strength and overall fitness.

Let’s face it: If you’re passionate about working out, you’ve probably wondered how your strength stacks up against other gym enthusiasts. It’s only natural to be curious—and in fact, it’s beneficial to know where you stand. As we age, maintaining muscle strength becomes crucial since we start losing muscle mass each year after turning 30. Therefore, incorporating the right exercises into your workout routine is essential.

No need to guess about your strength anymore. Marwa Ahmed, a NASM-Certified Personal Trainer & Running Coach and CEO of The BodyMind Coach in Toronto, offers five bodyweight exercises perfect for those over 55. Mastering these moves indicates you’re stronger than most in your age group.

“Bodyweight exercises are a true test of how effectively you can move your own body,” Ahmed explains. “While machines can help build strength, they often lock you into a fixed position, limiting the challenge to your balance, coordination, and stability. Someone might be able to leg press a significant amount on a machine but still have difficulty performing a deep squat or rising from the floor with proper form, which is why bodyweight exercises are often superior for assessing real-world fitness.”

“Bodyweight exercises show how well you can move your own body. Machines can be useful for building strength, but they often support you in a fixed position, so they don’t challenge balance, coordination, or stability in the same way,” Ahmed tells us. “A person might leg press a lot on a machine and still struggle with a deep squat or getting up from the floor with good form, which is why bodyweight moves are often a better test of real-world fitness.”

Pushups

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.

Bodyweight Squats

1. Stand tall with your 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.

Lunges

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1. Stand tall with your feet hip-width apart and hands on your hips.
2. Step one foot forward.
3. Engage your core as you bend your knees, lowering to form 90-degree bends in both legs.
4. Keep your upper body straight.
5. Press through your front heel and the ball of your back foot to rise back up.

Planks

1. Place your hands under your shoulders.
2. Press into the pads of your fingers and hug your inner arm toward your armpit.
3. Walk your feet out to hip-width.
4. Engage your abs, squeeze your buttocks, and pull upward through your quads.
5. Hold the position for the prescribed time.

Single-Leg Balance

1. Stand tall and take a deep breath in.
2. As you exhale, shift your body weight onto one leg.
3. Press that foot firmly into the floor while elongating your torso.
4. Once your “free” leg is light, lift that foot and draw your knee in as high up as you’re able to.
5. Breathe in and slightly release.
6. Exhale and repeat.
7. Perform the same test on the other side.