If you want to rebuild muscle mass, all you need is your body weight to get started.
Since sarcopenia—the natural loss of lean muscle mass—can occur as we grow older, it’s essential to have a plan in place to rebuild and maintain muscle. This time of life is when you start needing your strength more than ever, and an active lifestyle—and future independence—majorly depend on it.
It’s easy to take mundane daily chores like vacuuming or even carrying a laundry basket for granted. Your muscles give you the strength and endurance you need to tackle these tasks, and we’re here to help you reclaim the muscle you have lost.
“Adults can lose anywhere from 3-8% of their muscle mass per decade after the age of forty (with this number accelerating later in life),” Alex McBrairty, founder of A-Team Fitness and NASM-certified specialist, tells us. “But you’re not going to turn 40 and suddenly start feeling weaker. These small losses will compound through your 50s, 60s, and beyond, eventually affecting strength and mobility. Strength training is one of the most effective tools we have to preserve this muscle. Just as muscle loss can compound over time, so can the benefits of strength training.”
The strength you establish in your 40s is an “investment” into what your body will be able to conquer decades later. So, we chatted with McBrairty to learn four bodyweight exercises that can help rebuild lost muscle faster than weight training after 45. They’re an excellent way to get back on the right track!6254a4d1642c605c54bf1cab17d50f1e
Step-Ups
“Step-ups make the list because they are perfectly transferrable to everyday tasks like climbing stairs, hiking, or stepping over your kids’ mess. Step-ups combine lower-body strength, single-leg control, stability, and balance all rolled into one extremely useful movement,” McBrairty tells us.
Begin by standing tall, facing a 6- to 8-inch step.
Place your left foot firmly onto the surface, keeping your core engaged and chest tall.
Press through your left heel to lift your body until your left leg is straight and you’re standing on the surface.
Use control to lower back to the start position.
Incline Pushups
“Push-ups—including incline/knee variations—[are] one of the best upper-body strength exercises for a reason. They target several major muscle groups at once, challenge trunk and shoulder stability, and are easily scalable. Start against a wall or countertop and gradually work your way to the floor,” McBrairty says.
Begin facing a stable surface like a counter.
Place your hands just outside your chest on the surface.
Walk your legs back so you’re at a straight incline from your head to your heels.
Keep your legs together and rise onto the balls of your feet.
Engage your core and keep your gaze forward.
Bend your elbows to lower your body until your chest lines up with your elbows.
Return back to straight arms.
Dead Bug
“Dead bugs teach you to maintain trunk control while your arms and legs move. Think carrying groceries, picking something up, reaching into the back seat, or playing with kids. You’re training to keep the core controlled while the rest of your body moves,” McBrairty explains.
Lie flat on your back with your arms extended toward the ceiling and knees lifted in a tabletop position.
Press your back into the mat and brace your core.
Lower one arm and the opposite leg.
Return to the start position.
Repeat on the other side and continue to alternate.
Hamstring Isometric Holds
“The hamstrings are often overlooked, but they play an important role in hip and knee health. Isometric holds are a great way to begin building strength without requiring a lot of movement or coordination, making them a great entry point,” McBrairty notes.
Begin by lying flat on your back with your knees bent and feet flat on the mat, hip-distance apart.
Brace your core and keep your pelvis neutral.
Firmly press your heels into the mat as if you’re trying to pull them toward your hips without moving your feet.
Keep your hips still as you feel the tension in the backs of your thighs.
Hold before relaxing.
Alexa Mellardo
Alexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home. Read more about Alexa