Bodyweight exercises and functional movements are beneficial at any age, but they become essential after 50. These routines enhance mobility, balance, and functional strength while being gentle on the joints. The versatility of these exercises allows for easy adaptation to any fitness level. We’ve compiled a list of the most effective daily bodyweight exercises that combat muscle loss more efficiently than traditional weightlifting.

“These movements enhance coordination, help maintain muscle mass, and boost bone density without requiring a gym or special gear. Consistency is key, more so than intensity,” explains Eric North, also known as The Happiness Warrior. North is a wellness speaker and coach who challenges conventional ideas about aging with purpose, strength, and emotional vitality. “Bodyweight exercises fortify stabilizing muscles, enhance self-confidence, foster a connection between mind and body, and promote independence by simulating everyday tasks.”

Chair squats are excellent for strengthening the legs and glutes while also enhancing balance. To perform them, stand up from a chair slowly, then lower your glutes back down in a controlled manner. Throughout the exercise, keep your core engaged and maintain an upright posture.

Chair Squats

If You Can Do These 3 Balance Tests at 60, Your Body Age Is 20 Years Younger

Chair squats are ideal for boosting leg and glute strength while improving balance. You’ll slowly stand up from the chair, then use control as you lower your glutes toward the surface. Make sure to engage your core and maintain a tall posture throughout.

1. Begin by standing tall in front of a sturdy chair with your feet hip-width apart on the ground.
2. Activate your core and keep your chest lifted.
3. Bend at the knees and hips and lower slowly into a squat—as if you’re about to sit down. Make sure your weight stays in your heels.
4. Lightly touch the surface of the chair with your glutes.
5. Press through your heels to rise back up.
6. Perform 3 sets of 8 to 12 reps.

Incline Pushups

Incline pushups build strength in the core, chest, and arms and channel daily push strength. This variation is generally considered safer than traditional floor pushups, as it reduces pressure on the shoulders and wrists.6254a4d1642c605c54bf1cab17d50f1e

1. Use a stable surface like a wall, countertop, plyometric box, or workout bench, and place your hands on it, shoulder-width apart.
2. Walk your legs back so you’re at a straight incline from your head to your heels.
3. Keep your legs together and rise onto the balls of your feet. Engage your core and keep your gaze forward.
4. Bend your elbows to lower your body until your chest lines up with your elbows.
5. Return back to straight arms.
6. Perform 3 sets of 8 to 12 reps.

Split Squats

The split squat fires up your entire lower body—especially the glutes, quads, and hamstrings—helping to build hip stability, leg strength, and resilient joints.

1. Start by standing tall with your hands on your hips or clasped at your heart’s center.
2. Step your left foot forward about 2 to 3 feet to assume a staggered stance.
3. Bend both knees, lowering the bottom toward the ground.
4. Press through your front heel to rise back up.
5. Next, step forward with your right foot, bend both knees, and lower toward the floor.
6. Rise back up.
7. Perform 3 sets of 8 to 12 reps on each side.

Single-Leg Romanian Deadlift

The single-leg deadlift trains the glutes, hamstrings, and lower back muscles while putting your coordination and balance to the test. This unilateral exercise pinpoints strength asymmetries, which is essential for injury prevention.

1. Begin by standing tall, arms at your sides.
2. Shift your weight to one leg.
3. Keep a slight bend in the standing knee.
4. Lift the opposite leg straight behind you and reach toward the floor, keeping your lower back, shoulders, and hips straight as you do so.
5. Return to a standing position.
6. Perform 3 sets of 8 to 12 reps on each side, completing all prescribed reps on one leg before switching over to the other.