End your day strong with a 5-minute evening routine that builds muscle after 50.<\/p>\n
You\u2019ve likely heard that the best time to build muscle is\u00a0first thing in the morning,<\/a> before breakfast or work, and the day gets away from you.\u00a0But while morning workouts are certainly beneficial, evening strength training can be just as helpful for older adults in building muscle.<\/p>\n What\u2019s more, you don\u2019t need sixty minute long intense gym sessions to benefit from evening exercise<\/a>. Even short routines (when done consistently) can prime your muscles, reinforce healthy movement patterns, and make regular training feel more achievable. That\u2019s because studies<\/a> show that after 50, staying consistent with your exercise becomes one of the most critical factors of healthy aging.<\/p>\n To learn more, we chatted with Kris Herbert, CPT, a certified personal trainer and owner of The Gym Venice<\/a>, who shares a stellar five-minute evening routine to help you build muscle better than morning workouts after 50<\/a>. However, Herbert explains that, \u201cA five-minute routine will not replace full strength training, and it is not a magic shortcut. That said, short, consistent evening sessions can help keep muscles active<\/a>, maintain joint mobility, and reinforce the habit of training.\u201d In other words, even if you\u2019re exhausted at the end of the day, those few minutes of exercise are still worth doing as they keep your body active and help keep you consistent.6254a4d1642c605c54bf1cab17d50f1e<\/p>\n The following five-minute evening routine cycles between five movements for 30 seconds each, with 15 to 30 seconds between transitions for a total of five minutes. \u201cAs strength and confidence improve, gradually increasing challenge is what delivers meaningful gains in muscle, function, and healthy aging,\u201d says Herbert.<\/p>\n Read on to find out exactly how to do it. Then, when you\u2019re finished, be sure to check out these 7 Quick Standing Exercises That Deliver More Results Than Hour-Long Workouts After 45<\/a>.<\/p>\n \tGlute Bridge<\/p>\n The glute bridge kickstarts your glutes and hamstrings, which after a long day of sitting, often become underactive and can contribute to lower back pain, weak hips, and poor posture. Fortunately, doing just 30 seconds of controlled glute bridges regularly can help restore strength in these weakened muscles.<\/p>\n How to do it:<\/p>\n Lie on your back with your knees bent and your feet flat on the floor. Why it works:<\/p>\n Activates the largest lower body muscles Progressions<\/p>\n Pause for two to three seconds at the top \tBird Dog<\/p>\n The bird dog is a unique core-stability exercise that\u2019s widely recommended for reducing lower back pain by boosting coordination between spinal stabilizers<\/a>. Also, this exercise helps strengthen the deep core muscles that protect your spine and improve balance, which are crucial for healthy aging and longevity<\/a>.<\/p>\n How to do it:<\/p>\n Get down on your hands and knees. Why it works:<\/p>\n Strengthens deep core stabilizers Progressions<\/p>\n Hold each extension for two to three seconds<\/p>\n
\nPress through your heels and lift your hips until your body forms a straight line from your shoulders to your knees.
\nHold\u00a0 briefly at the top then lower with control.
\nContinue for the full 30 seconds.<\/p>\n
\nSupports hip stability and reduces strain on your lower back
\nPrepares your body for more advanced strength training<\/p>\n
\nLift your toes slightly to increase heel drive<\/p>\n
\nExtend one arm forward and the opposite leg back.
\nHold briefly, then return to the starting position.
\nSwitch sides and continue alternating for 30 seconds.<\/p>\n
\nImproves balance and cross-body coordination
\nReduces compensations that strain your lower back<\/p>\n