This 10-Minute Standing Routine Builds Strength After 50

Reaching your 50s marks the beginning of a brand new chapter of life. While every decade brings its own celebratory moments, it’s also an excellent time to reassess and make necessary improvements in your daily routine. That includes tweaking your diet and workout regimen to best suit your changing body’s needs. After all, muscle mass begins to decline by approximately 3% to 8% every decade after 30. To help you feel stronger, more mobile, and resilient as you grow older, a trainer breaks down a 10-minute routine she swears by to transform your body at 50.

“As we age, muscle mass and metabolism naturally decline. Unfortunately, this often happens at a time in our lives when we are also naturally moving less,” explains Amanda Grimm, PT, sports and remedial massage therapist with a Bachelor’s degree in Sports Science. “Moving more on a regular basis is a great way to make a difference to our body composition and strength. Consistency is the key. This is why regular, focused 10-minute workouts can make a difference.”

Now, let’s dive into Amanda’s go-to 10-minute routine that’ll totally transform your body after 50.

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What You Need in a 10-Minute Routine

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According to Amanda, a quick and productive regimen like this should be well-rounded and include the following:

A dynamic warm-up to get your circulation moving and mobilize the joints
Compound strength exercises to fire up various muscle groups
Core stability exercises to boost posture and balance
Flexibility and mobility exercises to preserve and enhance range of motion

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10-Min Daily Boost Over 50

Taking these key pointers into consideration, a solid 10-minute routine Amanda gives clients over 50 may look similar to the below:

Two minutes of stepping or marching in place while swinging your arms
Two minutes of alternating wall pushups and chair squats in rounds of 5 to 10
Two minutes of standing hip abductions using a chair for extra support
Two minutes of seated or standing torso rotations
Two minutes of gentle hamstring stretches and calf raises

“Remember that routines should be varied so that the body doesn’t become accustomed to doing the same thing all the time,” Amanda stresses. “For most people, completing a 10-minute daily routine is sustainable and can be really effective.”