Bodyweight exercises to build muscle after 60

You only need body weight to achieve real results.

When it comes to increasing muscle tone, dumbbells are a popular choice. They offer excellent range of motion and activate small stabilizing muscles. But there is more than one way to achieve success. We spoke to an expert who shares six body weight exercises you can building lean muscle. Why body weight training?

“For adults over 60, muscle growth It’s less about lifting the heaviest weights and more about providing consistent and progressive challenges,” he explains Karen Ann Canhamdirector and founder Karen Ann HealthBoard Certified Wellness Coach and Nervous System Specialist with nearly two decades of experience in the wellness space. “When performed with good form and adequate intensity, bodyweight exercises can effectively maintain and build muscle and put less stress on the joints than some traditional weight training programs.”

Bodyweight exercises are great increase joint mobilitybalance and functional mobility. All of these are important to pay attention to as you age to avoid injuries, observe natural muscle loss, and perform daily tasks smoothly.

“I chose these exercises because they train the major muscle groups responsible for maintaining mobility, balance, posture and independence after age 60. They also mimic real-world movements and make strength very active,” says Canham. “Muscle growth occurs when muscles are stretched beyond their current capacity. While dumbbells add an external load, bodyweight exercises use one’s own body weight as resistance.”

Inclined pushups

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“Incline pull-ups (wall, counter, or bench) build strength in the chest, shoulders, and triceps with adjustable difficulty,” says Canham.

1. Use a stable surface, such as a wall, bench, plyometric box, or exercise bench, and place your hands shoulder-width apart.
2. Step your feet back so that you are at a straight angle from head to heel.
3. Keep your feet together and rise on the balls of your feet. Engage your core and keep your gaze forward.
4. Bend your elbows to lower your body until your chest is level with your elbows.
5. Return to the right hand.
6. Do 2 to 3 sets of 8 to 12 repetitions.

Sitting down

“Sit-ups (chair squats) strengthen the quads, glutes, and hips while promoting an important form of daily movement,” notes Canham.

1. Begin by sitting in front of a sturdy chair with your feet under your knees.
2. Bend forward a little.
3. Try to stand up without using your knees, hands or extra support.
4. Use the controls to slowly sit up.
5. Do 2 to 3 sets of 10 to 15 repetitions.

Steps

“Steps strengthen the legs and core while improving balance and coordination,” says Canham.

1. Start by standing tall, facing the exercise bench.
2. Hold an optional dumbbell in each hand.
3. Plant your left foot firmly on the ground, keeping your core engaged and your chest up.
4. Push through your left heel to lift your body until your left leg is straight and you are standing on the ground.
5. Use control to lower back to starting position.
6. Repeat on the other side.
7. Do 2 to 3 sets of 8 to 10 repetitions on each leg.

Glute Bridges

“The glute muscles target the hamstrings, hamstrings, and core, supporting pelvic stability,” Canham tells us.

1. Begin by lying on your back with your knees bent and feet flat on the bed, arms at your sides and palms facing you.
2. Press through your heels so that your body forms a straight line from head to heels.
3. Squeeze your legs and hold at the top for 2 to 3 seconds.
4. Return your legs to the starting position.
5. Do 2 to 3 sets of 12 to 15 repetitions.

Bird-Dog

“Bird dogs strengthen the core, spine and hip stabilizers, and improve posture,” says Canham.

1. Start on all fours in a table position.
2. Slowly extend your left arm and right leg, keeping your core tight.
3. Hold for 2 seconds before returning to the starting position.
4. Switch sides, keep switching.
5. Do 2 sets of 8 to 10 repetitions on each side.

Sitting on the wall

“Wall squats increase muscle strength in the quads and improve lower body strength without putting too much joint stress,” Canham says.

1. Stand tall with your back against the wall and your arms out in front of you.
2. Slide down until your knees are bent at a 90-degree angle as if you were sitting in a chair.
3. Perform 2 to 3 repetitions of 20 to 45 seconds.

Alexa Mellardo