5 standing exercises that will restore muscles after 55

It takes time and dedication to build strength.

If there is one fitness focus at your age, it should be strength training to build and maintain muscle mass. We naturally lose muscle after our 30s and it is important to live an active and independent life. It takes strength to perform daily tasks. Strong legs and knees help you bend and walk, and strong hands lifting and carrying helps. You need strength to ride a bike, stand up at a baseball game, and even throw a bowling ball. To live life to the fullest, you needed exercise regularly.

If you’re wondering where to start, we’ve got you covered. Terry TateossianTrainer, Certified Medical Lifestyle Coach, Trainer and Nutritionist for Women 40+ at THOR – House of Roses, who has completed a range of advanced training to support her work in women’s health and moderate weight loss, shares five routine exercises that can help muscle recovery faster than traditional exercise after 55.

“Muscle is not built through mechanical overload, progressive overload, proper form, and consistency. It takes time to build true strength,” Tateossian says. “Standing exercises are one of the best and most functionally effective ways build true full body strength. Floor-based work isolates muscles in a way that doesn’t necessarily translate to real life. And the goal is really to build usable strength, not just muscle.”

Below, Tateossian shares five regular moves to add to your routine.

Dumbbell deadlifts

1. Stand tall, feet hip-width apart, holding a heavy dumbbell in each hand in front of your thighs.
2. Make sure your legs are mostly straight and only slightly bent at the knees.
3. Drop the hoop to your side to lower the dumbbells to your feet and toward the floor.
4. As you lower, keep your back flat and the dumbbells close to your body, feeling a strong stretch in your legs.
5. Activate your hamstrings and hamstrings as you lift.
6. Do 3-4 sets of 10 repetitions, keeping pace at 2010 and resting for 60 seconds between sets.

Body weight

“Squats are a complex functional movement that targets the hamstrings, quads, back, and core. Squats build the core muscles of the lower body and are directly related to longevity, independence, and metabolic health,” Tateossian explains.

1. Stand tall on the floor with feet shoulder-width apart.
2. Stretch your arms out in front of you or put your arms at your sides.
3. Bend at the knees and hips as you squat.
4. Lower yourself until your thighs are parallel to the floor.
5. Press into your heels to stand back up.
6. Do 3 to 4 sets of 10 reps, running at a speed of 3010 and resting 60 seconds between sets.

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Romanian deadlifts

“Another complex functional movement, (RDL) targets the hamstrings, hamstrings, back, and core,” Tateossian says. “RDLs also create deep, controlled tension in the hamstrings and core, which is key to back protection and muscle recovery.”

1. Stand tall with feet hip-width apart, holding a dumbbell in each hand.
2. Bend your knees slightly and hold the weights in front of your thighs.
3. Press your hips back as you lower the dumbbells to your feet. When you do this, keep your back straight.
4. Squeeze your glutes and return to the starting position.
5. Do 3 to 4 sets of 10 reps, running at a speed of 3010 and resting 60 seconds between sets.

Walking sticks

“This exercise is great for building single-leg strength, balance and coordination, which is essential for real-life movement,” Tateossian said.

1. Stand tall.
2. Step forward with one foot.
3. Lower into a lunge until your knees almost touch the ground.
4. Maintain a tall posture and keep your front knee in line with your foot.
5. Stand up and step forward with the other leg.
6. Perform 3 to 4 sets of 8 to 10 repetitions on each side, keeping pace at 2010 and resting 60 seconds between sets.

Rows of mines

“These strengthen the upper back, postural muscles, shoulders, and basically the entire upper body, which is important for coordination, shoulder health, and general health,” says Tateossian.

1. Install a rod in the mine attachment.
2. Stand facing the bar with your feet hip-width apart.
3. Curl up on your side, lean your torso forward, and keep your back flat.
4. Hold onto the bar near the weighted end with both hands.
5. Pull the bar toward your torso, pulling your elbows back.
6. Squeeze your shoulders.
7. Return the bar to the starting position.
8. Perform 3 to 4 sets of 8 to 10 repetitions on each side, keeping pace at 2010 and resting 60 seconds between sets.

Alexa Mellardo