Build up your supply of lean muscle with these expert-approved daily moves.<\/p>\n
If you\u2019re over 50 and notice muscle loss, don\u2019t panic. It\u2019s a natural occurrence in this phase of life. In fact, the process is known as sarcopenia and it starts after the age of 30. We spoke with experts who recommend five daily exercises to rebuild lost muscle<\/a> after 50\u2014and they\u2019re even better than weight training<\/a>.<\/p>\n \u201cAs we enter our 50s, our physical needs change, and bodyweight exercises can help us improve balance, strength, and resilience,\u201d Eric North<\/a>, aka The Happiness Warrior\u2014a wellness speaker, coach, and advocate redefining what it means to age with purpose, strength, and emotional vitality, tells us. \u201cBodyweight and standing exercises can be more effective for rebuilding muscle in older adults because they improve functional strength by engaging multiple muscles, including stabilizers, which compares to real-life movements better than relying on machines.\u201d<\/p>\n These training modalities also boost coordination, balance, and joint mobility\u2014all of which are essential for preventing falls and maintaining an active, independent lifestyle.6254a4d1642c605c54bf1cab17d50f1e<\/p>\n \tSquats<\/p>\n \u201cSquats help strengthen the legs, gluteal muscles and core,\u201d North tells us. \u201cThey will significantly increase leg strength and help us maintain a physically independent lifestyle.\u201d<\/p>\n By performing the movement slowly, you\u2019re forcing your core, legs, and hips to stay engaged. \u201cThe muscles rebuild without the added knee pressure that heavier weights can cause. It also more closely mirrors the motion used to stand and sit from chairs, which helps keep everyday mobility functional and strong,\u201d says Denise Chakoian, Rhode Island certified fitness trainer and owner of Core Cycle<\/a> and Fitness LaGree.<\/p>\n Begin by standing tall with your feet shoulder-width apart.
\nExtend your arms in front 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 10 to 12 reps.<\/p>\n