These exercises are easy to incorporate into your daily routine and are much more effective than gym machines.

One of the most common frustrations that comes with aging is the natural loss of muscle and strength, known as sarcopenia. Ann Estimated 5% to 13% People between the ages of 60 and 70 who are affected by this condition. To combat sarcopenia—and restore lost muscle—It’s important to work on it regularly strength training. This doesn’t necessarily mean going to the gym to use the machines. We spoke to experts who share four daily exercises to help you get work done.

Why These Daily Exercises Work

When you’re in your 50s, it’s essential to maximize your workout routine. According to Dr Colin RobertsonChief Product Office Zinzino, Sports & Nutrition Scientist, Exercise Physiologist, PhD Exercises that recruit multiple joints are beneficial to incorporate into your day.6254a4d1642c605c54bf1cab17d50f1e

“Short, frequent, high-impact movements result in less fatigue per session, better adherence and recovery, and allow you to increase your weekly training volume. Also, daily multi-joint patterns (squat/hinge/push/pull/carry) enhance motor unit recruitment and coordination, but this tends to fluctuate with age and inactivity, making it harder to ‘access’ the same muscle mass.” We’re not just rebuilding the fibers. You’re rebuilding your ability to use them consistently,” explains Dr. Robertson.

Limits of gym machines

When it comes to rebuilding muscle after middle age, gym machines have certain limitations. One is that the demand for stabilizers will decrease.

“Many machines offload core, hip, and shoulder blade control, so strength gains may not translate as well to actual tasks (stairs, lifting, balance),” says Dr. Robertson.

Additionally, machine-based exercise can lead to inadequate training of gait, rotational control, and grip strength, which Dr. Robertson calls “key weaknesses in midlife function and injury recovery.”

What is another disadvantage of gym machines? It is usually only used for long training sessions, 2-3 times a week. Many people in midlife benefit from more frequent, shorter doses to increase stimulation while preventing flare-ups and muscle soreness.

“Machines are great for isolating and loading targeted muscles, but they often require less coordination, fixation, and force transmission, which are exactly what many people lose in middle age and beyond,” adds Dr. Robertson.

4 daily moves to restore muscle after age 55

The exercises below are scalable and easy to perform without hindering your recovery.

Dr. Robertson instructs, “Choose two exercises per day, alternating A/B days, for a total time of 10 to 20 minutes. The goal is not heroic training, but consistent, recoverable exposure, and quality repetitions per week.” Aim for a RPE of 7-8 with a reserve of 2-3 reps in your working set.

sit and stand squat

1. Sit in front of a sturdy chair and place your feet on the floor beneath your knees.
2. Lean forward slightly.
3. Try to stand up without using your knees, hands, or additional support.
4. Use the controls to slowly sit back up.
5. Do 3-5 sets of 6-12 reps.
6. To make the exercise more difficult, grab a kettlebell or dumbbell and lower it slowly (3 seconds).

romanian deadlift

1. Stand tall with your feet hip-width apart and a dumbbell in each hand. (If you’re not used to working with dumbbells, just use your own body weight.)
2. Bend your knees slightly and hold the weight in front of your thighs.
3. Push your hips back as you lower the dumbbells under your legs. Keep your back straight as you do this.
4. Squeeze your hips and return to the starting position.
5. Do 3-4 sets of 8-12 reps.

push ups

1. Start in a high plank with your hands under your shoulders and your body straight from your head to your heels.
2. Activate your core.
3. Bend your elbows and lower your chest toward the floor. When lowering your body, maintain a long, straight body.
4. Straighten your arms and push up.
5. Do 3-5 sets of 6-15 reps.
6. To make this exercise more difficult, add some resistance, such as a weighted backpack, or slow eccentrics.

farmer’s carry

1. Hold a heavy dumbbell or kettlebell weighing 50% of your body weight with both hands at your sides.
2. Begin walking forward, keeping your torso still.
3. Perform 4 to 8 carries while walking 20 to 40 meters (or 30 to 60 seconds).

Alexa Meraldo