{"id":378866,"date":"2026-04-02T21:31:08","date_gmt":"2026-04-02T21:31:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/378866\/"},"modified":"2026-04-02T21:31:08","modified_gmt":"2026-04-02T21:31:08","slug":"5-standing-exercises-that-restore-strength-after-50","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/378866\/","title":{"rendered":"5 Standing Exercises That Restore Strength After 50"},"content":{"rendered":"

Grab a set of dumbbells to get started on these strength-building moves.<\/p>\n

Strength training\u2014whether using free weights, resistance bands, or weight machines\u2014is an ideal way to build strength, muscle mass, and strong, healthy bones. Boosting strength and muscle<\/a> is essential to help you continue to perform everyday activities, and strong bones<\/a> can reduce the risk of fractures<\/a>. An alarming 10 million people<\/a> in the United States have osteoporosis, and there are over two million fractures reported every year. Needless to say, maintaining a strong body is critical, and the process doesn\u2019t need to be complicated.<\/p>\n

We spoke with Dr. Matthew Brown<\/a>, Owner and PT at Corrective Physical Therapy, who opened his practice in 2023, who shares five standing exercises that can help restore full-body strength<\/a> faster than gym machines<\/a> after 50.6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

\u201cStanding exercises<\/a> can be great to stress the whole body and improve stability both upper and lower body and teach your body to stabilize well,\u201d Dr. Brown tells us.<\/p>\n

Below, he breaks down five of his top picks that can help boost total-body strength.<\/p>\n

\tStanding Hip Hinge to Row<\/p>\n

Begin by standing tall, feet hip-width apart, holding a dumbbell in each hand.
\nHinge at the hips, pressing them back as you lean forward and maintain a flat back.
\nFrom the hinged position, row the dumbbells up toward your chest.
\nLower.
\nPerform 3 sets of 8 to 12 reps.<\/p>\n

If You Can Pass These 3 Drills, You\u2019re Moving Better Than Most People at Any Age<\/a><\/p>\n

\tStanding Bicep Curl to Press<\/p>\n

Begin by standing tall, feet hip-width apart, holding a dumbbell in each hand by your sides.
\nBend your elbows to curl the dumbbells up toward your shoulders.
\nAt the top, rotate your palms to face forward.
\nPress the dumbbells overhead.
\nHold at the top for a moment.
\nLower the weights to your shoulders then back to your sides.
\nPerform 3 sets of 8 to 12 reps.<\/p>\n

5 Bodyweight Moves That Build Strength Faster Than Dumbbells After 40<\/a><\/p>\n

\tSquat to Overhead Press<\/p>\n

Stand tall with feet shoulder-width apart.
\nHold a dumbbell in each hand at shoulder level, palms facing inward.
\nBend your knees and press your hips back to lower into a squat until your thighs are parallel to the floor.
\nDrive through your heels, exploding out of the squat as you extend your legs and press the dumbbells overhead in a smooth motion.
\nLower the weights to shoulder height.
\nReturn to a squat.
\nPerform 3 sets of 8 to 12 reps.<\/p>\n

5 Best Chair Exercises That Rebuild Lost Muscle Faster Than Gym Workouts After 60<\/a><\/p>\n

\tOverhead Hold With Marching<\/p>\n

Begin by standing tall, holding a light dumbbell in each hand overhead.
\nLift one knee up to hip level, and hold.
\nMaintain a neutral spine and tight abs.
\nLower.
\nLift the other knee up to hip height, and hold.
\nContinue to alternate legs.
\nPerform 3 sets of 12 to 15 reps.<\/p>\n

\tLunge Rotation Walks<\/p>\n

Begin by standing tall with your feet hip-width apart.
\nHold a dumbbell or medicine ball at chest level.
\nStep forward into a lunge, lowering until both knees form 90-degree angles.
\nMaintain a tall chest as you rotate toward the front leg, making sure the movement comes from your core.
\nReturn to the center.
\nPress through your front heel to step into another lunge.
\nRotate toward the front leg.
\nPerform 3 sets of 8 to 12 reps.<\/p>\n

Alexa Mellardo<\/p>\n

\t\tAlexa 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.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Grab a set of dumbbells to get started on these strength-building moves. Strength training\u2014whether using free weights, resistance…\n","protected":false},"author":2,"featured_media":378867,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[499,103,61,60,41549,50755,2854,5172],"class_list":{"0":"post-378866","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-ie","11":"tag-ireland","12":"tag-over-50","13":"tag-standing-exercises","14":"tag-strength-training","15":"tag-workouts"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/378866","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=378866"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/378866\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/378867"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=378866"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=378866"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=378866"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}