You don\u2019t need to train with heavy weights in order to see results.<\/p>\n
A major hurdle many face with age is the natural loss of lean muscle. Research shows that, after the age of 30, you can lose 3% to 8% of muscle mass<\/a> every decade if you don\u2019t perform regular resistance training or consume adequate protein. In order to combat this challenge, we\u2019ve rounded up six daily exercises that can help rebuild lost muscle<\/a> quicker than heavy weight training<\/a> after 55.<\/p>\n Muscle loss<\/a> speeds up after 55, because various lifestyle changes and biological factors make it more challenging to build and preserve muscle. But there are several things you can do to address the natural shifts that occur with aging.<\/p>\n \u201cMany people who stay active still don\u2019t do enough of the right kind of loading (the heavier, novel, or more frequent stimulus) to prevent loss,\u201d explains Daniella Rivka<\/a>, a Neuro Restorative Movement Specialist and co-founder of The Neu Gym, Dallas\u2019s first boutique adaptive gym dedicated to neurological recovery. \u201cThe practical fix is straightforward: regular, progressively challenging resistance work (or daily short targeted movements), more protein at each meal (about 20 to 40 grams, focusing on higher-leucine foods\u2014a key amino acid for muscle building like cottage cheese, chicken, beef, turkey, salmon, chickpeas, eggs, and seeds like pumpkin, sesame), regulated consistent good sleep, and steps to reduce inflammation and treat medical issues. Combining these changes help older adults regain strength and muscle even after 55.\u201d<\/p>\n According to Rivka, performing daily low-intensity exercise<\/a> is typically the safest, most sustainable approach for older adults who aim to rebuild muscle.<\/p>\n \u201cIt delivers frequent, manageable stimulus that adds up without causing excessive soreness or injury,\u201d she explains. \u201cShort daily sessions (10 to 25 minutes) spread the workload across the week to increase cumulative muscle protein turnover, improve local blood flow and nutrient delivery, and gradually condition tendons, ligaments, and joints to tolerate higher forces later.\u201d<\/p>\n That\u2019s where these exercises come in clutch. What makes them more productive than heavy weight lifting as you age?<\/p>\n \u201c[Simply put,] most people over the age of 55 lack the experience and familiarity with traditional weight training,\u201d says Dr. Femi Betiku<\/a>, DPT, Certified Pilates Instructor for Club Pilates<\/a>.<\/p>\n \tSit-to-Stand<\/p>\n According to Dr. Betiku, squats and sit-to-stands help you build stronger, more powerful legs.<\/p>\n Begin in a seated position at the front of a sturdy chair, feet hip-width apart under your knees. To progress this exercise, Rivka instructs, \u201cLower the seat height, add 1 to 2 reps, and\/or hold a weight and pause at bottom before sitting.\u201d<\/p>\n
\nLean forward slightly.
\nPress through your heels to stand up without using your knees, hands, or additional support.
\nPause for 1 to 2 seconds.
\nUse control to slowly sit back down, 2 to 3 seconds.
\nPerform 3 sets of 10 to 15 reps.<\/p>\n