If you want to rebuild muscle mass, all you need is your body weight to get started.<\/p>\n
Since sarcopenia\u2014the natural loss of lean muscle mass\u2014can occur as we grow older, it\u2019s essential to have a plan in place to rebuild and maintain muscle<\/a>. This time of life is when you start needing your strength more than ever, and an active lifestyle\u2014and future independence\u2014majorly depend on it.<\/p>\n It\u2019s 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\u2019re here to help you reclaim the muscle you have lost.<\/p>\n \u201cAdults can lose anywhere from 3-8% of their muscle mass per decade after the age of forty (with this number accelerating later in life),\u201d Alex McBrairty<\/a>, founder of A-Team Fitness and NASM-certified specialist, tells us. \u201cBut you\u2019re 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<\/a>.\u201d<\/p>\n The strength you establish in your 40s is an \u201cinvestment\u201d 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\u2019re an excellent way to get back on the right track!<\/p>\n \tStep-Ups<\/p>\n \u201cStep-ups make the list because they are perfectly transferrable to everyday tasks like climbing stairs, hiking, or stepping over your kids\u2019 mess. Step-ups combine lower-body strength, single-leg control, stability, and balance all rolled into one extremely useful movement,\u201d McBrairty tells us.<\/p>\n Begin by standing tall, facing a 6- to 8-inch step.
\nPlace your left foot firmly onto the surface, keeping your core engaged and chest tall.
\nPress through your left heel to lift your body until your left leg is straight and you\u2019re standing on the surface.
\nUse control to lower back to the start position.<\/p>\n