Muscle loss after 45 is a real health issue that can affect mobility, strength, and independence as you age. Known as sarcopenia, the National Institutes of Health says this age-related muscle decline begins as early as your 30s and accelerates with each decade. And according to one study, you could lose 3 to 8 percent of your muscle mass every decade after the age of 30 without regular resistance training.
Less muscle mass can impact your metabolism, balance, and joint health, and can make everyday tasks like climbing stairs, carrying groceries, or getting up from a chair significantly more challenging. It also increases your risk of falls and fractures, which can lead to a cascade of other health problems.
The good news is that muscle loss isn’t inevitable. Regular resistance and functional training (e.g., using your bodyweight, resistance bands, or light weights) can slow down, or in some cases reverse, the natural decline in muscle mass. A 2023 review in the BMJ found that consistent resistance training can boost muscle size, strength, and function in older adults.
But with all the conflicting information online, knowing which exercises are best for reversing muscle loss can be tricky. That’s why we spoke with Chris Mohr, PhD, RD, fitness and nutrition advisor at BarBend, who reveals his top five daily exercises for improving strength, balance, and daily function after 45. Keep reading to learn more.
(Next up: Check out these 4 Standing Strength Tests Every Person Over 45 Should Master.)
5 Daily Moves to Reverse Muscle Loss After 45
Step-ups
Step-ups strengthen the major muscles of your lower body while simultaneously improving single-leg stability, which is essential for fall prevention as you get older.
“Step-ups mimic real-life movement like climbing stairs,” Mohr says. “They work your glutes, quads, and hamstrings while improving balance. Use a sturdy step, press through your heel to rise up, then lower slowly.”
How to do it:
- Stand facing a sturdy step, bench, or low platform.
- Step up with your right foot, pressing firmly through the heel.
- Bring your left foot up to meet your right.
- Step down with your right foot, then your left.
- Alternate the lead leg each set to keep the work even.
Sets & Reps: 3 sets of 10 reps per leg.
Tip: Start with a low step height for safety, and position it near a wall or railing for balance support if needed.
Wall Sits
This throwback to high school gym class has stood the test of time for good reason. Wall sits target your quads, glutes, and hamstrings to help make activities like walking, standing, and stair climbing easier.
Mohr explains, “Wall sits build lower body endurance and strength without needing equipment. Slide down a wall until your knees are at 90 degrees and hold. Start with 30 seconds, build up to a minute.”
How to do it:
- Stand with your back against a wall, feet hip-width apart and about two feet from the wall.
- Slide down until your knees are bent at roughly 90 degrees.
- Keep your back flat against the wall and your core engaged.
- Hold for the prescribed time without letting your knees cave inward.
Sets & Time: Start with 30 seconds, work up to one minute. Do 3 rounds.
Tip: If a full 90-degree bend feels uncomfortable, adjust to a higher position while still feeling your muscles engage.
Incline Pushups
This push-up variation is a joint-friendly move for building upper body strength without going all the way to the floor. They’re a total upper body muscle mass booster, targeting your chest, triceps, shoulders, and core.
“Pushups against a bench or counter take pressure off your wrists and shoulders while still targeting your chest, arms, and core,” Mohr says. “Keep your body straight, lower with control, and press back up.”
How to do it:
- Stand facing a sturdy bench, countertop, or table.
- Place your hands on the surface, slightly wider than shoulder-width apart.
- Step your feet back until your body forms a straight line from head to heels.
- Bend your elbows and lower your chest toward the surface.
- Press through your palms to return to the starting position.
Sets & Reps: 3 sets of 10 to 12 reps.
Tip: The lower the surface, the more challenging the move. Start higher and gradually work your way down to increase difficulty.
Chair-Assisted Lunges
Chair-assisted lunges can help increase lower body strength, hip flexibility, and balance. “Hold onto the back of a chair for balance,” Mohr instructs. “Step one leg back and lower into a lunge, then return to standing. This is great for strengthening your legs and hips and helps improve mobility.”
How to do it:
- Stand tall, holding the back of a sturdy chair for support.
- Step your right foot back and lower your body into a lunge, bending both knees.
- Keep your front knee over your ankle and your torso upright.
- Push through your front heel to return to standing.
- Repeat all reps on one leg before switching sides.
Sets & Reps: 3 sets of 10 reps per leg.
Tip: Start with a shallow lunge and increase depth over time as strength and mobility improve.
Standing Banded Rows
Rows are a killer exercise for strengthening your upper back, biceps, and forearms. They can also improve posture, which is essential for lifting, carrying, and keeping the shoulders in a healthy position as you age.
Mohr says, “Use a resistance band anchored securely to a door. Pull the handles toward your ribcage, squeeze your shoulder blades, then release slowly. This strengthens your back and arms, which are often neglected.”
How to do it:
- Anchor a resistance band securely to a door or stable object at chest height.
- Hold the handles or ends of the band with palms facing each other.
- Step back to create tension in the band.
- Pull the handles toward your ribcage, squeezing your shoulder blades together.
- Slowly return to the starting position.
Sets & Reps: 3 sets of 12 reps.
Tip: Keep your core engaged throughout the movement to avoid leaning backward.
Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
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