Top 5 Daily Exercises to Combat Muscle Loss Faster Than Weight Training for Seniors

Five daily exercises a trainer recommends to excel beyond weight training after 60.

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Life after 60 can be an exciting chapter, filled with opportunities to cherish time with loved ones and dive into passions. However, a common issue for many is sarcopenia, or the age-related decline in muscle mass, which can sometimes hinder these joys.

On the brighter side, maintaining a regular routine of resistance exercises and eating a diet rich in protein can effectively combat this muscle deterioration. This proactive approach ensures you’re fit and ready for every adventure you plan.

We’re here to guide you on this journey. With insights from Domenic Angelino MS, MPH, CSCS, CPT, a fitness professional educated at Brown University with extensive knowledge in exercise science, we’ve discovered five essential exercises that surpass traditional weight training for those over 60.

“Muscles are crucial for mobility and maintaining stability, and losing muscle mass can impair both these functions,” Angelino explains. “Reduced stability makes balance more challenging, increasing the risk of falls. While muscle mass itself doesn’t directly affect bone health, the muscle-building exercises you perform typically have the added benefit of supporting and enhancing bone strength.”

If you want to reverse muscle loss, below are five moves to add to your workouts.

Squats

“These are extremely important because they help you preserve the strength of muscles that are necessary for many basic activities in your daily life. Something as simple as standing up and sitting back down can become harder with time if you don’t work on keeping those muscles strong. It might not be an issue at 60, but by 70, 80, or 90 it can really impact your quality of life,” Angelino explains.

1. Stand tall with your 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 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.

Overhead Presses

Reaching overhead becomes more challenging with age, so these muscles weaken more quickly than others. Overhead presses are a stellar exercise to help combat this.

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 as you lower the weights to shoulder height.

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Farmers Walks

Farmers walks may not be the first exercise that comes to mind when training after 60, but it’s incredibly beneficial.

“It basically helps your body get better at stabilizing itself under stress. In doing so, it can help reduce your risk of falling as you continue to age,” Angelino says.

1. Hold a dumbbell or kettlebell in each hand at your sides.
2. Start walking forward, keeping your torso still.
3. Continue to walk for the prescribed distance or time.

These 5 Daily Moves Reverse Muscle Loss Faster Than Gym Workouts After 45

Walking

Going on regular walks helps preserve a happy, healthy heart. Research shows this low-impact form of cardio also helps reduce the risk or severity of various health issues, including type-2 diabetes, cognitive decline, and dementia while improving sleep and longevity.

“Heart and respiratory health make it easier for your body to be in a condition that allows you to do the exercises that more directly help you retain muscle,” Angelino adds.

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