Anyone over 60 knows it doesn’t get any easier to stay strong and active, but at the same time, a sturdy base has never been more important. We know women experience bone and muscle loss due to menopause, but men do, too. After age 30, you begin to lose as much as 3 percent to 5 percent per decade, and it continues to increase as you get older. A 2016 study reported that muscle loss is faster in men than in women. So I wanted to outline a few exercises men can do to maintain strength as they age — of course, these exercises are safe and effective strength-building tools for all genders at any age.
The good news is you don’t need fancy equipment to combat that loss. I’m sharing five simple exercises you can do at home with just your body weight, a wall, and a towel. These moves are great for everyone, especially those 50 and older, who want to maintain their strength, balance, and independence.
1. Bodyweight Squats
Squats are one of the best exercises for your lower body. Stand with feet hip-width apart, toes pointing slightly outward. Slowly sit back as if lowering into a chair, keeping your knees from extending past your toes. Press through your heels to return to standing, and aim for 10-15 reps.
Why it’s important: Squats strengthen the lower body, including the quads, hamstrings, and glutes, which support balance and mobility — crucial for preventing falls as we age.
Tip: Engage your core throughout the movement. This will support your spine, improve balance, and activate your entire lower body for a safer, more effective squat.
2. Wall Push-Ups
Wall push-ups are a great, joint-friendly way to work your upper body. Stand about an arm’s length away from a wall and place your hands shoulder-width apart on the wall. Bend your elbows to lean in, keeping a straight body line, then press back to start. Complete 10-12 reps.
Why it’s important: This exercise targets the chest, shoulders, and arms, helping to maintain upper-body strength needed for everyday tasks like pushing and lifting.
Tip: Keep your elbows close to your body as you press away from the wall. This reduces strain on the shoulders and focuses on the chest and triceps for maximum benefit.
3. Standing Hip Hinge (Good Morning)
Stand with feet hip-width apart and knees slightly bent. Place your hands on your hips and hinge forward from the hips, keeping your back straight. Lower your torso until nearly parallel to the floor, then return to standing. Complete 10-15 reps.
Why it’s important: Good mornings strengthen the glutes, hamstrings, and lower back, crucial for maintaining good posture and reducing lower back pain.
Tip: Push your hips back as you hinge forward. This shift in focus to the hips helps protect the lower back while allowing your glutes and hamstrings to do the work.
4. Overhead Shoulder Press with a Towel
Hold a towel in front of your chest, with hands shoulder-width apart. Extend your arms overhead, keeping a slight bend in the elbows, then lower the towel back to your chest. Perform 10-12 reps.
Why it’s important: This exercise strengthens the shoulders, upper back, and arms, supporting flexibility and mobility in daily activities that involve lifting or reaching.
Tip: Engage your core as you lift. This keeps your lower back stable, prevents arching, and ensures that your shoulders and arms do the lifting.
5. Standing Rows with a Towel
Grab a towel and step on its center, holding each end firmly. With knees slightly bent, pull the towel ends toward your hips, keeping your elbows close to your sides. Squeeze your shoulder blades together at the top. Aim for 12-15 reps.
Why it’s important: Rows build back strength, which is essential for good posture, core stability, and preventing back pain.
Tip: Squeeze your shoulder blades together as you pull. This ensures that your back muscles, particularly the lats and traps, are doing the work, helping prevent rounded shoulders and back strain.
These five exercises are simple but effective in keeping you strong, balanced, and independent, no matter your age. Fitness doesn’t have to be complicated — it’s about showing up consistently, even from home. And remember, my FIT method — Faith, Intuition, Tenacity — is as much about strengthening the mind as it is about the body. Stay strong, stay empowered, and keep moving forward. You’ve got this, one rep at a time!
