Keep reading to learn all about the five best workouts to regain muscle mass as you age.
Lower your body until your chest nearly touches the floor, keeping your elbows close to your sides.
Push through your palms to return to the starting position.
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Aim for two sets of eight to 12 repetitions each.
Lower your body until your chest reaches the surface, then push back up to the starting position.
Aim for two sets of eight to 12 repetitions each, gradually increasing the incline as you build strength.
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Modified Pushups
Start on your knees instead of your toes with your hands slightly wider than shoulder-width apart.
Lower your chest toward the floor while keeping your hips in line with your shoulders.
Push back up to the starting position, aiming for two sets of eight to 12 repetitions each.
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Standard Bodyweight Squats
Stand with your feet shoulder-width apart and your toes slightly turned out.
Lower your body by bending your knees and hips, keeping your chest up and your back straight.
Aim for two sets of 10 to 15 repetitions each.6254a4d1642c605c54bf1cab17d50f1e
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Sumo Squats
Stand with your feet wider than shoulder-width apart and your toes pointed outward at a 45-degree angle.
Lower your body into a squat position, keeping your knees tracking over your toes.
Split Squats
Start in a split stance with one foot forward and the other foot positioned behind you.
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Lower your body by bending both knees, keeping your front knee aligned with your ankle.
Push through the heel of your front foot to return to the starting position.
Aim for two sets of eight to 12 repetitions on each leg.
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Gradually increase the duration as you build strength and endurance.
Side Planks
Lie on your side with your legs extended and stacked on top of each other.
Lift one leg off the floor, keeping it straight and parallel to the ground.
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Hold for 10 to 15 seconds, then switch legs.
Aim for two sets of eight to 12 repetitions on each leg.
Hold the top position for two to three seconds, then lower back down.
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Aim for two sets of 12 to 15 repetitions each.
Single-Leg Glute Bridges
Perform the standard glute bridge position.
Extend one leg straight out in front of you, keeping it parallel to the floor.
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Lift your hips off the ground, using the strength of your supporting leg and glutes.
Aim for two sets of eight to 12 repetitions on each leg.
Glute Bridge Marches
Start in the standard glute bridge position with your hips lifted and your core engaged.
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Lift one knee toward your chest while keeping your hips level.
Lower the lifted leg, and repeat with the opposite leg.
Aim for two sets of 10 to 12 repetitions on each leg.
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Extend one arm forward and the opposite leg backward, keeping your hips level and core engaged.
Hold the extended position for two to three seconds, then return to the starting position and switch sides.
Aim for two sets of 10 to 12 repetitions on each side.
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Bird Dog Pulses
Perform the standard bird dog position.
Aim for two sets of eight to 10 pulses on each side.
Bird Dog Rows
Hold a light dumbbell in one hand while performing the standard bird dog position.
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Extend the arm back out and lower the leg, then switch sides.
Aim for two sets of 10 to 12 repetitions on each side.
