There\u2019s no better time than the present to replenish lost muscle.<\/p>\n
As you age, lean muscle mass truly becomes your best friend. If you build and maintain muscle, it will take care of you. Everyone starts to naturally lose muscle as early as 30 to 35 years old. This process is called sarcopenia, and it continues to decline by roughly 3% to 8% every 10 years<\/a>. If that\u2019s not bad enough, research shows that sarcopenia can accelerate at around age 60. It\u2019s essential to get started with the right workout routine to help replenish lost muscle. We learned four daily exercises<\/a> you can do to help build lean muscle<\/a> after 65, and there\u2019s no time like the present to get started.<\/p>\n Before we dive in, there\u2019s one caveat to address: \u201cI wouldn\u2019t say these build muscle faster than weight training. Bodyweight exercises and resistance bands are forms of resistance training, too. Their advantage is that they\u2019re accessible and can be easier to work into your routine. Traditional weights can also be useful and appropriate,\u201d explains Jacob Siwicki, founder and head coach of Siwicki Fitness<\/a>, NCSF and AFAA certified, former top 1% globally ranked Equinox group fitness instructor (2019), Dartmouth economics graduate and former Dartmouth football player, fitness expert on FOX 5 DC.<\/p>\n It\u2019s important to choose exercises that give your muscles a solid challenge while allowing you to preserve proper form.<\/p>\n \tChair Sit-to-Stands<\/p>\n Begin in a seated position at the front of a sturdy chair, feet hip-width apart under your knees.
\nLean forward slightly.
\nPress through your heels to stand up without using your knees, hands, or additional support.
\nPause for a moment.
\nUse control to slowly sit back down.<\/p>\n