{"id":164145,"date":"2025-09-27T16:41:07","date_gmt":"2025-09-27T16:41:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/164145\/"},"modified":"2025-09-27T16:41:07","modified_gmt":"2025-09-27T16:41:07","slug":"4-bodyweight-moves-to-stop-muscle-loss-after-45","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/164145\/","title":{"rendered":"4 Bodyweight Moves to Stop Muscle Loss After 45"},"content":{"rendered":"

After you reach 40, it\u2019s natural to experience hormonal shifts, slower recovery time, and a decline in physical activity. All of this speeds up sarcopenia, the loss of lean muscle mass. Building and maintaining muscle<\/a> is essential for leading an all-around healthy, independent, and active lifestyle. The good news is, you can work out with just your body weight to achieve noticeable strength gains. We spoke with Matt Dustin<\/a>, NASM corrective exercise specialist with Garage Gym Reviews, who shares four stellar bodyweight exercises<\/a> that stop muscle loss<\/a> more effectively than weight machines after 45.<\/p>\n

\u201cMuscle is critical for maintaining metabolism, protecting bone density, and preserving balance and mobility,\u201d Dustin stresses. \u201cIf you don\u2019t fight back with resistance work, you lose strength and independence more quickly.\u201d<\/p>\n

That\u2019s where bodyweight training comes in clutch.<\/p>\n

\u201cBodyweight training demands full-body coordination, stability, and balance. Machines usually isolate a muscle while providing extra support, but bodyweight movements make your joints, stabilizers, and nervous system work together,\u201d Dustin adds. \u201cThat makes them more functional and they translate better to real-life strength.\u201d6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

4 Effective Bodyweight Exercises To Prevent Muscle Loss<\/p>\n

Focusing on your core, glutes, and legs is essential, as Dustin notes they\u2019re \u201cthe foundation for movement and balance.\u201d Of course, don\u2019t neglect your upper body\u2014especially the shoulders and back\u2014to maintain solid posture and avoid injury.<\/p>\n

\u201cBut if you don\u2019t train your lower body and trunk, mobility, and independence go fast,\u201d Dustin adds.<\/p>\n

\tSquats<\/p>\n

\"womanShutterstock<\/p>\n

\u201cSquats<\/a> help with strengthening your legs and glutes while also testing your balance,\u201d Dustin tells us.<\/p>\n

Stand tall, feet shoulder-width apart.
\nExtend your arms ahead of you or place your hands on your hips.
\nBend at the knees and hips to lower into a squat.
\nDescend until your thighs are parallel to the floor.
\nPress through your heels to return to standing.
\nPerform 3 sets of 12 to 15 reps.<\/p>\n

6 Kitchen Counter Moves That Build More Muscle Than CrossFit After 50<\/a><\/p>\n

\tPushups<\/p>\n

\"muscularShutterstock<\/p>\n

\u201cIf regular pushups<\/a> feel tough, try doing an incline version. They work your chest, shoulders, arms, and core all at the same time,\u201d Dustin notes.<\/p>\n

Start with a high plank with hands under your shoulders and your body straight.
\nBend your elbows and lower your chest toward the floor.
\nMaintain a long, straight body as you lower.
\nPress back up, straightening your arms.
\nPerform 3 sets of 8 to 12 reps.<\/p>\n

This 8-Minute Morning Flow Builds More Strength Than CrossFit After 50<\/a><\/p>\n

\tStep-ups<\/p>\n

\"womanShutterstock<\/p>\n

\u201cThink of this exercise as training for everyday movements like climbing stairs\u2014it keeps your legs and hips strong,\u201d Dustin says.<\/p>\n

Stand tall, feet parallel and hip-distance apart.
\nBring your hands to your hips.
\nStep one foot forward.
\nEngage your core as you bend your knees, lowering to form 90-degree bends in both legs.
\nKeep your upper body straight.
\nPress through your front heel and the ball of your back foot to rise back up.
\nPerform 3 sets of 10 reps per leg.<\/p>\n

5 Simple Exercises That Reshape Your Body in Just 10 Minutes After 40<\/a><\/p>\n

\tPlank Shoulder Taps<\/p>\n

\u201cThis move builds core stability and gives your shoulders some extra work, too,\u201d Dustin points out.<\/p>\n

Assume a high plank with your hands under your shoulders and body straight.
\nLift your right hand to tap your left shoulder.
\nPlace your hand on the floor.
\nTap your left hand to your right shoulder.
\nContinue to alternate.
\nPerform 3 sets, holding each plank for 20 to 40 seconds, tapping each shoulder as you go.<\/p>\n

Alexa Mellardo<\/p>\n

\t\tAlexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"After you reach 40, it\u2019s natural to experience hormonal shifts, slower recovery time, and a decline in physical…\n","protected":false},"author":2,"featured_media":164146,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[35230,1167,6647,102,74516,56,54,55,1169],"class_list":{"0":"post-164145","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-build-muscle","9":"tag-exercise","10":"tag-fitness","11":"tag-health","12":"tag-over-40","13":"tag-uk","14":"tag-united-kingdom","15":"tag-unitedkingdom","16":"tag-workouts"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/164145","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=164145"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/164145\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/164146"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=164145"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=164145"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=164145"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}