As the years pass, the natural process of muscle loss becomes an inevitable challenge for many. However, for those who have yet to embrace a fitness routine, there’s encouraging news: it’s never too late to regain your strength and independence. We connected with Felicia Hernandez, a NASM-certified personal trainer and community engagement lead at Eden Health Club. She offers insight into five effective standing strength exercises designed to combat muscle loss more efficiently than traditional gym routines, particularly for those over 45.

Once you reach your 30s, muscle loss becomes a real concern, and taking a proactive approach is essential for your long-term health and mobility. This is where standing exercises prove invaluable.

According to Hernandez, “Resistance training is recognized as a key strategy in the fight against sarcopenia, the age-related muscle decline that impacts adults universally. Standing exercises mimic the natural movements we perform daily. Whether walking, carrying objects, or rising from a seated position, these exercises strengthen your body in ways that enhance your ability to move independently. That’s immensely empowering.”

One standout exercise, as Hernandez highlights, is the sit-to-stand movement. “This exercise is transformative because it simultaneously engages the quads and glutes, the body’s largest muscle groups. With age, these muscles are typically the first to weaken, but the sit-to-stand exercise effectively targets them. It builds practical, functional strength crucial for everyday activities such as rising from a chair, climbing stairs, and ultimately maintaining one’s independence.”

Sit-to-Stand

“This exercise is a game-changer because it targets both your quads and glutes simultaneously, the two largest muscle groups in your body,” Hernandez tells us. “As we age, these muscles are often the first to weaken, and the sit-to-stand directly addresses that. It builds practical, functional strength that transfers to real life: getting out of a chair, climbing stairs, and maintaining independence.”

1. Stand tall, feet hip-width apart, in front of a chair.
2. Hinge your hips and bend your knees to lower until you’re in a seated position. (Only lower as deep as you can control.)
3. Press through your heels to rise, without using your hands as support.
4. Perform 3 sets of 15 to 20 reps.

Heel Raises on Unstable Surface

“Toe strength is actually the single best predictor of falls in older adults,” Hernandez tells us. “This exercise strengthens the calf muscles, the peroneal muscles, and the arch of your foot. Using an unstable surface or foam platform (like a ToePro platform) places these muscles in a stretched position, creating a fourfold increase in strength compared to conventional heel raises. This is prevention and reversal happening simultaneously.”6254a4d1642c605c54bf1cab17d50f1e

1. Stand tall, feet hip-width apart on an unstable or slightly elevated surface.
2. Forcefully press your toes into the platform or foam while lifting your heels as high as possible, keeping the movement smooth and controlled.
3. Perform 1 set of 60 reps, immediately followed by another set of 12 reps to fatigue.

Lateral Step-Ups With Weight

“Lateral step-ups target your inner quads and hip musculature with minimal stress on the knee joint itself,” Hernandez notes. “A slight hip hinge while raising and lowering isolates the hip rotators and abductors, muscles that stabilize your pelvis and prevent falls. These lateral movements also strengthen the muscles machines often miss, creating a more complete reversal of age-related decline.”

1. Stand beside a step or low platform, holding a dumbbell or kettlebell.
2. Step up and across the surface laterally, leading with one leg.
3. Maintain a tall posture and braced core.
4. Perform 2 sets of 25 reps on each leg, completing all on one side before switching over to the other.

Straight-Arm Pullback With Band

“Postural strength is critical after 45,” Hernandez points out. “This move targets your lower trapezius, a crucial postural muscle, along with your triceps and forearm flexors. Better posture means better breathing, less back pain, and a more confident presence. The resistance band makes this accessible and scalable, and you can do it literally anywhere.”

1. Attach a resistance band to a sturdy pole or door at shoulder level.
2. Begin facing away from the anchor point, holding the band with both arms lengthened.
3. Pull the resistance straight back, squeezing your shoulder blades as you do so and keeping the movement slow.
4. Use control to return to the start position.
5. Perform 1 set of 60 reps, immediately followed by another set of 12 reps to fatigue.

Oblique Twist and Lift With Band

“Your core, especially your obliques, stabilizes your entire spine and supports rotational movement,” Hernandez says. “This exercise targets your abdominal obliques, rhomboids, and serratus anterior. A strong core isn’t just about aesthetics; it’s about functional movement, injury prevention, and maintaining the ability to twist, bend, and move naturally through life.”

1. Attach a resistance band to a sturdy pole or door at waist height.
2. Start standing perpendicular to the anchor point with the band under tension.
3. Keep that tension strong as you twist your torso and lift the band diagonally across the body. Use control as you do so to avoid a swinging motion.
4. Perform 25 reps on each side, finishing all on one side before switching to the other.