Every decade ushers in a new phase of life, and your 40s are no different. Although your body starts undergoing changes in your 30s, it’s crucial to maintain an active and healthy lifestyle into your 40s, 50s, and beyond. Without regular strength training, you may experience sarcopenia, which is the natural decline of lean muscle mass. To enhance your fitness regimen, we suggest six standing exercises that can counteract muscle loss after 40. The best part is you can perform these exercises right at home—ideal for those who can’t fit lengthy gym visits into their schedules.

What Makes Standing Exercises Effective for Reversing Muscle Loss

How can standing exercises be more productive than traditional gym workouts?

As noted by Denise Chakoian, a certified fitness expert from Rhode Island and owner of Core Cycle and Fitness LaGree, “Standing exercises engage multiple muscle groups simultaneously since the body must stabilize and balance with each movement. This continuous engagement strengthens the core and lower body without the need for heavy weights. In contrast, gym machines often target a single muscle group and do not enhance balance or coordination.”

Additionally, standing exercises mimic the way you move in real life.

According to RJ Williams, DPT, PT, and franchise regional consultant for FYZICAL Therapy and Balance Centers, “These exercises enhance balance, core stability, and coordination while also building strength. Although machines can zero in on a specific muscle, they don’t train your body to function as an integrated system.”

While standing exercises may not be the first things that come to mind, they’re excellent at engaging the stabilizer muscles and the nervous system, says Coach Amanda Grimm, certified running coach and PT at We Run and sports and remedial massage therapist.

“This can be much more effective than exercising while seated on a machine in the gym,” she adds.

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Squats

“These are great for your legs, glutes and flexibility,” Grimm says. “Watch your form so that you don’t put undue pressure on your knees in particular.”

1. Stand tall, feet shoulder-width apart.
2. Extend your arms before you or place your hands on your hips.
3. Bend at the knees and hips to lower into a squat.
4. Descend until your thighs are parallel to the floor.
5. Press through your heels to return to standing.
6. Perform 3 sets of 12 to 15 reps.

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Standing Lunges

1. Stand tall, feet parallel and hip-width 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.
7. Complete 3 sets of 10 reps per side.

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Overhead Press

1. Stand tall, holding a dumbbell in each hand at shoulder level, palms facing inward.
2. Press the weights overhead, extending your arms.
3. Use control to lower the weights to shoulder height.
4. Perform 3 sets of 10 to 12 reps.

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Standing Resistance Band Row

“This is a hugely effective exercise for your back and arms with minimal (and inexpensive) equipment. Keeping proper form will also hit your core,” Grimm points out.

1. Anchor a resistance band at chest level.
2. Stand tall, facing the anchor point.
3. Hold the handles with both hands.
4. Bend your elbows and pull the band toward your body.
5. Squeeze your shoulder blades together.
6. Extend your arms back to the start position.
7. Perform 3 sets of 12 reps.

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Standing Calf Raises

“These are great for your calves, ankles, and balance,” Grimm notes. “We often don’t realize how weak our ankles get unless they are worked.”

1. Stand tall, feet hip-width apart.
2. Rise onto the balls of your feet.
3. Hold for a moment at the top, then lower.
4. Keep your core activated throughout for balance.
5. Complete 3 sets of 15 reps.

Loaded Carry

“The loaded carry builds grip, core, and full-body stability. It’s one of the most functional moves you can train,” says Williams.

1. Hold a heavy dumbbell in one or each hand at your sides.
2. Start walking forward, keeping your torso still and posture solid.
3. Walk tall for 30 to 45 seconds, completing 3 to 4 rounds.

Alexa Mellardo