[[{“value”:”Most people assume you can only build well-defined muscles in the weight room. Unfortunately, this belief keeps a lot of people over 65 from ever starting. But in reality, muscle definition comes down to two things: having muscle there in the first place, and not carrying too much body fat over top of it. The good news is how well muscle can still respond to regular exercise later in life. Research shows that resistance training, including bodyweight exercises, can result in muscle growth in adults 65 and older.
If you’re unsure where to start, we got you covered. We chatted with James Bickerstaff, CPT, a personal trainer at OriGym, who dishes out his five best morning exercises designed specifically to help restore muscle definition faster than weight training after 65. Keep reading for the exercises and step-by-step instructions. After you’re done, be sure to check out these 4 Couch Exercises That Firm Sagging Arms Faster Than Gym Classes After 60.
Bird Dogs
“Bird dogs work the core, glutes, shoulders and back while also challenging balance and coordination,” explains Bickerstaff. “Moving slowly is key; the goal is to keep your torso as stable as possible rather than seeing how high you can lift your arm or leg.”
How to do it:
Begin on your hands and knees, with your hands directly below your shoulders and your knees underneath your hips.
Engage your core so your back stays flat and your hips remain level.
Slowly extend one arm straight forwards while extending your opposite leg straight behind you, reaching until both are roughly in line with your torso.
Pause for one to two seconds while keeping your hips from tipping to one side.
Return to the starting position with control, then repeat on the other side.
Perform two to three sets of 8 to 10 reps per side. Rest for 45 to 60 seconds between sets.
Chair Squats
“Chair squats strengthen your quads and glutes while practicing a movement we rely on every single day, for getting up and out of our chairs,” says Bickerstaff.
How to do it:
Start seated towards the front of a sturdy chair with your feet spaced hip to shoulder-width apart.
Lean slightly forwards from your hips and flex your core.
Push through your feet to stand all the way up (avoid using your hands if possible).
Straighten fully at the top and stand up tall.
Slowly lower yourself back into the chair under control rather than dropping into the seat.
Aim for two to three sets of 10 to 12 reps, resting for 45 to 60 seconds between sets.
RELATED: 4 Wall Exercises That Flatten Belly Sag Faster Than Sit-Ups After 60
Incline Push-ups
“Maintain definition across your chest, shoulders and arms without having to get down onto the floor,” explains Bickerstaff. “The higher surface reduces the amount of body weight you’re lifting, so you can adjust the difficulty to suit your current strength.”
How to do it:
Place your hands slightly wider than shoulder-width apart on a sturdy elevated surface, such as a countertop or bench.
Step your feet backwards until your body forms a straight line from head to toe.
Brace your core, then bend your elbows to lower your chest toward the surface under control.
Pause for one to two seconds once your chest is a few inches off the surface.
Push yourself away until your arms are straight again.
Complete two to three sets of 8 to 12 reps. Rest for 60 to 90 seconds between sets.
Standing Calf Raises
“Strong calves contribute to walking, climbing stairs and ankle stability, so this exercise has benefits that extend well beyond muscular appearance,” says Bickerstaff.
How to do it:
Stand tall with your feet hip-width apart.
Lightly hold a chair or countertop for balance.
Slowly raise your heels until you’re standing on the balls of your feet.
Pause for one to two seconds at the top of the movement.
Lower your heels back down under control instead of dropping them.
Perform two to three sets of 12 to 15 reps, resting for 45 to 60 seconds between sets.
RELATED: 5 Exercises That Restore the Posture You Had at 40 After 65
Glute Bridges
“These strengthen the glutes and hamstrings without requiring a lot of impact or complicated movement,” says Bickerstaff. “They’re also a good counterbalance to spending long periods sitting, helping to wake up the muscles around the hips at the start of the day.”
How to do it:
Lie on your back with your knees bent and your feet flat on the floor and spaced roughly hip-width apart.
Rest your arms at your sides.
Engage your core and squeeze your glutes as you press through your heels to lift your hips.
Stop when your body forms a straight line from your shoulders towards your knees.
Pause for one to two seconds at the top of the movement before lowering slowly.
Complete two to three sets of 10 to 15 reps. Rest for 45 to 60 seconds between sets.
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