Building Muscle After 55: Simple Exercises

It’s a common struggle as we age: losing lean muscle. Studies indicate that starting around age 30, we can lose anywhere from 3% to 8% of our muscle mass each decade if we don’t engage in regular resistance training or maintain a proper protein intake. To help tackle this issue, we’ve identified six exercises you can easily incorporate into your daily routine that may help rebuild lost muscle more effectively than rigorous weight training after 55.

Muscle loss tends to accelerate after age 55, largely due to lifestyle changes and biological factors, making it harder to maintain strength. However, there are strategies to counteract these age-related changes.

“Many folks who stay active aren’t necessarily doing the right kind of loading—meaning heavier, new, or more frequent exercises—to stave off muscle loss,” notes Daniella Rivka, a Neuro Restorative Movement Specialist and co-founder of The Neu Gym in Dallas, which specializes in adaptive fitness. “The most practical solution? Regularly challenge your muscles through resistance training or targeted movements, increase protein intake at each meal (aiming for about 20 to 40 grams from high-leucine sources like cottage cheese, chicken, and chickpeas), ensure good sleep, and minimize inflammation or address health concerns. These combined efforts can help older adults regain strength even post-55.”

Rivka suggests that low-intensity exercise can often be the safest and most enduring method for older adults looking to rebuild muscle. “It provides frequent, manageable stimuli without leading to significant soreness or risk of injury,” she explains. Short workouts lasting from 10 to 25 minutes allow you to spread the effort throughout the week, enhancing muscle protein turnover and gradually conditioning your body for greater challenges.

So, what makes these specific exercises beneficial, perhaps even more so than heavy weight lifting, for older adults?

“Many individuals over 55 may not have had much exposure to traditional weightlifting,” points out Dr. Femi Betiku, a Certified Pilates Instructor. Below are some effective exercises you can try.

1. Sit-to-Stand

This exercise is great for strengthening your legs:

1. Start seated at the front of a sturdy chair, feet hip-width apart.
2. Lean slightly forward.
3. Press through your heels to stand, avoiding support from your knees, hands, or anything else.
4. Pause briefly, then lower yourself back down slowly.
5. Aim for 3 sets of 10 to 15 reps.

To make it more challenging, consider lowering the seat height, adding a rep or two, or even holding a weight for added intensity.

2. Romanian Deadlift

This movement enhances leg strength:

1. Stand tall with feet hip-width apart, holding dumbbells (or just your body weight).
2. Slightly bend your knees and keep the weights close to your thighs.
3. Pushing your hips back, lower the weights down along your leg while keeping a straight back.
4. Squeeze your glutes to return to standing.
5. Complete 3 sets of 10 to 15 reps.

You could increase the challenge by transitioning to a single-leg version or slowly adding more weight.

3. Wall Pushups

A gentle way to work your upper body:

1. Stand with your arms extended in front of you, about an arm’s length from a wall.
2. Press your hands against the wall at shoulder width.
3. Bend your elbows, lowering your chest towards the wall.
4. Push back to your starting position slowly.
5. Do 3 sets of 10 to 15 reps.

To level up, reduce the wall’s incline or consider wearing a weighted vest.

4. Seated Band Row

This exercise works your back and arms:

1. Sit on the floor with legs extended in front of you.
2. Secure a resistance band to a stable location or your feet.
3. Hold the ends of the band at chest level with extended arms.
4. Pull the band towards your torso, bending your elbows.
5. Hold for a moment and then release.
6. Perform 3 sets of 10 to 15 reps.

You can make this exercise harder by using a stronger band or increasing the weight.

5. Calf Raises

These help strengthen your calves:

1. Stand with feet hip-width apart, holding onto a counter for balance.
2. Engage your core, then rise onto your toes slowly.
3. Pause at the peak for 1 to 2 seconds before lowering back down.
4. Complete 3 sets of 20 reps.

For added difficulty, try progressing to single-leg raises or increasing the number of reps.

6. Pilates Bridges

This exercise targets your lower body:

1. Lie on your back with knees bent and feet hip-width apart, arms at your sides.
2. Press through your heels to raise your hips, forming a straight line from head to heels.
3. Squeeze at the top and hold briefly, then lower back down.
4. Do 4 sets of 15 reps.