Building muscle becomes increasingly challenging as we age, with muscle mass naturally beginning to decline in your mid-thirties alongside decreasing testosterone levels in both men and women. While many people turn to gym machines for strength training, these devices often limit your range of motion and may not suit everyone’s alignment, potentially causing or worsening injuries. The good news is that standing exercises offer a superior alternative that can help you build and retain muscle while improving core strength and balance. Here’s how to maximize your muscle-building potential with five effective standing exercises specifically designed for those over 50.
Why You Face Unique Muscle-Building Challenges After 50
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Muscle mass starts to decline in your mid-thirties. This coincides with declining testosterone levels in both men and women. The earlier you begin strength training, the better.
I’m not a huge fan of gym machines. While they may be appropriate for some, they limit one’s range of motion. Not everyone’s alignment is perfectly suited to these machines; therefore, they may cause or exacerbate injury.
Why Standing Exercises Work Better for Your Age Group
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We can work multiple muscle groups, combine exercises, and incorporate free weights into standing exercises. This not only helps you build and retain muscle, but it can also help you improve core strength and balance. Remember, especially if you are using free weights, you need to maintain proper form to reduce the risk of injury. Heavier is not always better. You can always increase the amount of weight as you become stronger.
Standing exercises can also be beneficial because they require weight-bearing, which is good for maintaining bone mass.
5 Standing Exercises That Beat Gym Machines After 50
Elbow to Knee Crunch
This exercise is great for the obliques, and it encourages spinal mobility.
- Lift the arms overhead and twist so that the right elbow is attempting to touch the left knee in a high march position
- Keep the knee parallel to the floor
- You may hold a hand weight horizontally in both hands for added intensity
- Be careful not to collapse into the movement
- Keep the back tall, so that you are not crunching and bending the spine forward
Marches
Marches are great for balance and core strength.
- Gently raise one knee parallel to the ground
- Keep the hips level without sinking into the standing leg
- Alternate sides, maintaining this level position
- To increase the intensity of fitness level and range of motion allowed, you can hold two weights overhead, with the backs of your hands pointing forward
Deadlift Back Fly
- Stand with your feet hip-width apart, toes pointing forward
- Engage the core as you bend your knees and send your tailbone back
- Lower the upper body forward with a flat back, weights in hand if you choose to use them
- As your thighs become parallel to the ground, your hands should be slightly in front of your toes
- Raise your arms out to each side, maintaining a slight bend in the elbows as you squeeze your lats together
- Lower the arms and return to a standing position
Wall Sit with Dumbbell Raises
- Stand against a flat wall and then walk your feet slowly forward as you bend your knees and slide down the wall
- The knees should be directly over the ankles, not the toes, as you feel your quads engage
- Engage the core as you raise your arms to shoulder level, palms facing down
- Be sure not to arch the back
- You can omit the weights and simply raise the arms, or lift the arms one at a time with or without weights, as modifications to this exercise
Squat, Step Out, and Curl
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This exercise works the quads, core, glutes, and biceps.
- Engage the core and send the hips back as if you were going to sit in a chair
- Step one foot out, roughly shoulder-width distance from the other foot
- As you complete the move, raise the dumbbell on the same side up towards your shoulder into a bicep curl position
- Repeat on the other side
- Weights can be omitted or progressed based on your fitness level
How to Structure Your Weekly Routine
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I recommend strength training three or four times a week. You’ll get better results if you vary your exercises slightly, but you could aim to complete these exercises two to three times a week.
It’s always a good idea to check in with your doctor or medical professional before beginning any new workout routine, especially if you have any medical conditions or a history of past injury.
What Results You Can Realistically Expect
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You can expect improved balance, posture, coordination, and overall strength from doing these exercises. You should feel some improvement in as little as two to three weeks. While results will vary based on current fitness level and the weights you choose to incorporate into your routine, you should be able to see some visible physical results in four to six weeks.
Annie Landry, M.A., NASM-CPT, CES, CNC, BCS, VCS, AFAA-CGFI
Founder, Create Movement Collective Read more about Annie
