One of the most effective ways to combat muscle loss is to build and protect the muscle you already have through strength training. Not only will that help you avoid frailty and falls, but it can also keep you moving with ease through your daily activities.
You also start losing bone density as you age, and strength training builds healthy bones, which helps prevent falls and fractures. Plus, the muscle you build may offer some insulating protection if you do stumble, says Will Hewitt, certified personal trainer and director of training at Flight House Fitness in Charlestown, Mass.
It’s always a good idea to get the green light from your doctor before starting any new exercise routine. You might also consider working with a fitness professional, like a certified personal trainer or certified strength and conditioning specialist, if you’re new to strength training at this stage of life or if you’ve had any injuries or surgery. A professional can help you modify movements and swap out equipment that might feel better for your particular circumstances, Hewitt says.
Here are some of the best strength-training exercises he and others recommend you try as you get older, plus how to do them with proper form.
Start standing with your feet slightly wider than shoulder-width apart, toes pointing slightly out, holding a dumbbell (cupping one end like it’s a heavy goblet) or kettlebell at your chest with both hands.
Press through your feet to return to the starting position.
Modify it
You can work all the same muscles by doing a step-down instead. Standing on a stair, start to walk down, and as soon as your heel touches the lower step, press through your standing leg and return both feet to the higher stair, Grundas says. Repeat, alternating feet with each repetition.
Sitting-rising test
Start standing barefoot on the floor.
Stand up, once again using as little support as possible.
Modify it
Use your hands or legs as needed to help you sit and stand. Keep practicing, aiming to be able to do the movement with less help.
This movement can help you maintain your ability to put dishes away on the highest shelf in your kitchen or stow your suitcase in the overhead compartment on a plane, Grundas says.
Press both dumbbells overhead until your arms are straight but not locked.
Complete all repetitions, aiming for six to 15.
Modify it
Start standing with your feet shoulder-width apart, holding a dumbbell in each hand by your sides, palms facing your body.
Slowly lower the dumbbells back to the starting position.
If you’re ready for a more challenging move, try a bench press, he says:
Press the bar up until your arms are straight, but don’t lock your elbows.
Complete all repetitions, aiming for six to 15.
Kickstand Romanian deadlift
Stand on one foot with the toes of your other foot on the floor slightly behind your heel, like you’re in a staggered “kickstand” position. Keep most of your weight in your standing leg and a slight bend in that knee. Hold a dumbbell or kettlebell in your opposite hand.
Pause briefly, then press through your standing foot to return to the starting position.
Modify it
Try it without any weight at first to get used to the movement. Once you feel comfortable in the kickstand position, you can try a single-leg Romanian deadlift, where you extend your kickstand leg straight behind you instead. You can also lift heavier weight with both feet on the floor in the traditional Romanian deadlift position.
Bear crawl hold
Start on your hands and knees on the floor.
Keep your back flat and hips level as you hold this position for 10 to 60 seconds.
Modify it
Once you get comfortable holding this position, make it a little more challenging by lifting one hand off the floor at a time and tapping it to the opposite shoulder or holding one arm and the opposite leg in the air for several seconds, Hewitt says. You can also crawl forward and backward in this position without letting your knees touch the floor.
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