Once you hit 50, your body tends to lose lean muscle more swiftly unless you keep up with regular strength training. This natural decline, known as sarcopenia, can make everyday tasks harder to manage. Focusing on functional fitness becomes crucial, as it improves coordination, mobility, and balance while minimizing the chance of falls. We consulted with Denise Chakoian, a certified fitness trainer in Rhode Island and owner of Core Cycle and Fitness LaGree, who shares the top five bodyweight exercises for maintaining a long and active life.

“Having strong muscles is key to supporting joints and improving posture, making movement easier and more comfortable,” Chakoian explains. “A combination of strength and functional training is essential for preserving energy, resilience, and overall life quality as we age. Bodyweight exercises aid in slowing down muscle loss by keeping muscles active and robust. Additionally, they exert a healthy amount of stress on bones, promoting density and toughness. Many of these exercises enhance stability, training the body to achieve better balance, which ultimately supports strength, bone health, and coordination—making daily life more effortless and secure.”

5 Bodyweight Exercises To Do After 50 To Boost Longevity

Bodyweight training promotes longevity by helping sculpt strong muscles, improve balance, and maintain flexibility in your joints.

“These exercises target multiple muscle groups simultaneously, aiding in everyday activities,” Chakoian highlights. “Using machines or free weights can accelerate muscle and bone strength development, but bodyweight exercises remain convenient since they don’t require any equipment. This simplicity ensures they are easy to incorporate into a regular routine.”

Being consistent is the name of the game. Blending both bodyweight training and weighted exercises offers the biggest bang for your buck when it comes to long-term health.

Squats

“Squats are the foundation for lower body strength, balance, and joint health. They build strong quads, glutes, and hamstrings, which are key for everyday movements like climbing stairs or getting up from a chair,” Chakoian says.

1. Stand tall, feet shoulder-width apart.
2. Extend your arms ahead of 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, maintaining a slow pace while focusing on a depth that feels comfortable to you.

Pushups

“For longevity, it’s less about how many you can crank out and more about keeping the shoulders and upper body strong,” Chakoian notes. “If needed, start on an incline (hands on a countertop or bench) and progress downward.”

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.
5. Perform 3 sets of 8 to 12 reps, keeping your body straight and your hips from sagging.

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Glute Bridges

“Strong glutes and hips protect your spine and reduce risk of back pain,” Chakoian tells us. “The glute bridge also helps keep your posture upright and prevents muscle imbalances that can worsen with age.”

1. Lie flat on your back with bent knees and feet hip-width apart on the floor.
2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
3. Squeeze your buttocks, holding at the top for 2 to 3 seconds.
4. Lower your hips back to the start position.
5. Perform 3 sets of 12 to 15 reps.

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Bird Dog

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 and continue to alternate.
5. Perform 3 sets of 8 to 10 reps per side.

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Wall Sit

1. Stand tall with your back pressed against a wall.
2. Slide down until your knees are bent at a 90-degree angle as if you’re sitting in a chair.
3. Hold 20–40 seconds, completing 3 sets in total. Over time, the goal is to increase your hold by 5 to 10 seconds.

Alexa Mellardo