Once men hit the age of 55, many begin to worry about their physical strength diminishing. This concern isn’t due to weakness—after all, “old man strength” is a real phenomenon—but rather because this age is often when the body starts to show subtle signs of wear. Simple actions may now involve a slight pause before stepping off a curb, a bit of stiffness in the lower back after prolonged sitting, or even an increased effort required for routine tasks that once seemed effortless.

Studies indicate that adults can experience a loss of 1% to 2% of muscle mass annually after reaching midlife, with strength declining even more rapidly without proactive measures. However, maintaining strength past 55 doesn’t necessitate mastering complex gym equipment or enduring lengthy workout sessions. In fact, some of the most beneficial exercises are straightforward, familiar, and can be completed in mere minutes each day.

We consulted James Brady, a certified personal trainer with OriGym, for insights. He advises, “When doing these exercises, focus on maintaining good form, controlling your movements, and breathing steadily. It’s not about pushing yourself harder or counting reps, but rather about training intelligently and safely.”

Below, you’ll find five exercises curated by Brady to help establish a solid fitness foundation, enabling you to retain—and even enhance—your strength well into your 50s, 60s, and beyond. Continue reading for comprehensive instructions on each exercise.

The five exercises below are designed by Brady to help you build a solid foundation so you can maintain (and even increase) strength into your 50s, 60s, and beyond. Keep reading for detailed instructions on each exercise.

(Next up: Check out these 5 Standing Strength Moves That Reverse Muscle Loss Faster Than the Gym After 45.)

Air Squats

Nothing maintains strength in your lower body better than this classic compound exercise. Air squats engage your quads, glutes, hamstrings, and core all at once. These muscles naturally weaken with age and are essential for staying mobile.

“Squats are the foundation of lower body strength,” Brady says. “They keep your legs strong, hips mobile, and make everyday movements like standing or climbing stairs easier.”

How to do it:

1. Stand with your feet shoulder-width apart and your toes turned slightly outward.
2. Extend your arms forward or place them on your hips.
3. Bend your knees and push your hips back as if sitting into a chair.
4. Lower until your thighs are parallel to the floor (or as far as comfortably possible).
5. Press through your heels to stand tall with control.
6. Complete three sets of 10 to 15 reps. Rest for 60 to 90 seconds between sets.

Push-ups (Modified or Full)

Upper body strength and shoulder stability tend to decline rapidly after 55. Fortunately, push-ups counteract this by working your chest, triceps, and your shoulders (and without requiring any equipment).6254a4d1642c605c54bf1cab17d50f1e

“Push-ups build upper body strength and maintain shoulder stability, which naturally declines with age,” explains Brady. “Even modified push-ups on a wall or bench are effective. Consistency with this exercise matters more than intensity.”

How to do it:

1. Choose your push-up variation: wall, countertop, bench, or floor.
2. Place your hands shoulder-width apart.
3. Keep your body in a straight line from head to toes (or knees).
4. Lower your chest toward the surface with your elbows at a 45-degree angle.
5. Press back up with controlled breathing.
6. Repeat for three sets of 8 to 12 reps. Rest for 60 seconds between sets.

Planks

This staple core exercise will help stabilize your spine, reduce lower back pain, and improve your posture.

“A strong core protects your back and improves posture,” Brady says. “Planks challenge multiple muscle groups simultaneously, which makes them one of the most effective anti-aging movements you can do.”

How to do it:

1. Start on your forearms and knees or forearms and toes.
2. Align your elbows directly under your shoulders.
3. Keep your body in one straight line.
4. Flex your core and glutes and avoid sagging or arching your back.
5. Hold for 20 to 30 seconds, rest, then repeat 3 times. Rest for 60 seconds between holds.

Step-ups

Step-ups are non-negotiable if you want to maintain strength and independence as you age. They train the exact strength and balance you need for stair climbing, rising from the floor, hiking, and everyday mobility.

Brady says, “Step-ups mimic real-life movements like climbing stairs or getting off the floor. since they build balance, coordination, and leg strength.”

How to do it:

1. Stand in front of a sturdy step, box, or stair.
2. Place your right foot on the step.
3. Push through your heel to lift your body upward.
4. Step down with control.
5. Switch legs and perform three sets of 10 to 12 reps per leg. Rest for 60 to 90 seconds between sets.

Resistance Band Rows

Banded rows are among the most essential exercises for posture and spinal health. Whether it’s from an office job, driving, or prolonged couch time, sitting all day tightens your chest and weakens your upper back muscles. The good news is doing this exercise can help reverse that damage.

“Rows counteract the effects of sitting and strengthen the upper back,” Brady says. “They improve posture, shoulder health, and make it easier to safely lift or carry objects.”

How to do it:

1. Anchor a resistance band at chest height on a door, pole, or railing. (Make sure it’s secure!)
2. Hold one end of the resistance band in each hand with your arms extended.
3. Pull your elbows back while squeezing your shoulder blades together.
4. Keep your chest lifted and your shoulders down.
5. Slowly release to the starting position.
6. Perform three sets of 12 to 15 reps, resting for 60 seconds between sets.