4 Morning Exercises That Will Prove You’re Fitter Than 45 At 55

Master these 4 moves and feel younger.

When most people think of aging and fitness, they imagine a drastic decline in strength and mobility. This makes sense, given the science shows that you age muscle mass gradually decreases, joints become stiffand movements you once didn’t even think about, like getting up from a chair or carrying groceries, can becomes more difficult.

But the reality is very encouraging that many adults in their 50s and 60s can still maintain exceptional functional strength, balance, and endurance, especially if they are physically active.

Research shows that your chronological age is actually a poor predictor of your physical ability. What is most important to your fitness is muscle strength, mobility and cardiorespiratory fitness. Studies shows that older adults who maintain high levels of muscle strength significantly reduce their risk of disability and chronic disease as they age.

Below, we James Bickerstaff, CPTpersonal trainer in OriGymwhich shares four basic morning exercises that, if you can master after age 55, will show you superior fitness than many younger adults.

“These movements test many components of fitness at once, including strength, balance, coordination and endurance,” explains Bickerstaff. “If someone in their 50s can do them consistently with good control, that often reflects a high level of fitness.”

Read on for exercises and step-by-step instructions. Be sure to check these out when you’re done 4 Standing exercises that restore muscle tone better than weight training after 60.

Squats with body weight

Squats are widely considered a non-specific functional exercise because they mimic the squatting and standing movement that people do dozens of times every day.

“Bodyweight training is one of the clearest indicators of low-body strength and mobility as we age, targeting the hamstrings, quads, and core, all while supporting balance and joint health,” says Bickerstaff.

How to do it:

1. Stand with your feet about shoulder-width apart and your toes pointing slightly outwards.
2. Keep your chest straight and your core engaged.
3. Lower your legs back and down as if you were sitting in a chair.
4. Distribute your weight evenly through your heels and midfoot.
5. Lower until your thighs are almost parallel to the floor (or as comfortable as possible).
6. Push through your heels to return to a standing position.
7. Do 3 sets of 12 to 15 repetitions. Rest 45 to 60 seconds between sets.

Inclined push-ups

Push-ups are a classic measure of upper body strength and core endurance. However, performing them on an incline (for example, using a bench, bench or wall) can help reduce joint strain.

“Upper body strength naturally declines with age, but being able to perform push-ups, even when prone, demonstrates strong chest, shoulder and core stability,” Bickerstaff explains.

How to do it:

1. Place your hands shoulder-width apart on a mat, sturdy chair, or wall.
2. Step your legs back so that your body forms a straight line.
3. Brace your core and pull your shoulders back slightly.
4. Bend your elbows to slowly lower your chest to the surface.
5. Keep your elbows at an angle of about 45 degrees from your body.
6. Press through your palms to return your body to the starting position.
7. Perform 3 sets of 10 to 12 repetitions, resting 45 to 60 seconds between sets.

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Reverse lunges

Lunges are a very low-impact exercise. They challenge your leg strength, balance, coordination and joint stability at once. “Reverse lunges demonstrate excellent joint control and lower body stability,” says Bickerstaff.

How to do it:

1. Stand tall with your legs apart at the top and your hands resting on your sides.
2. Flatten your core and keep your chest straight.
3. Step one leg back into a limp position.
4. Lower your back knee to the floor while keeping your front knee flat over your ankle.
5. Pause for one to two seconds at the bottom of the movement.
6. Push off your front leg to return to the starting position.
7. Repeat on the opposite leg.
8. Do 3 sets of 10 repetitions per leg. Rest 45 to 60 seconds between sets.

Forearm plank

The traditional push-up is the GOAT basic exercise because it activates multiple muscle groups at the same time, including your abs, hamstrings, and shoulders.

“Strength is one of the biggest predictors of fitness as we age,” says Bickerstaff. “If you can hold a plank, it usually reflects excellent core stability and spinal stability.”

How to do it:

1. Lie on the floor or exercise mat.
2. Place your hands on the ground with your elbows directly under your shoulders.
3. Extend your legs behind you and place your toes on the floor.
4. Raise your body so that it forms a straight line.
5. Strengthen your core and brace your hamstrings to maintain stability.
6. Do not allow your feet to drop or be lifted too high.
7. Hold the position for 20 to 30 seconds. Repeat for three rounds, resting 45 to 60 seconds between rounds.