5 Standing Moves That Reverse Muscle Loss Faster Than Protein Shakes After 50

One of the biggest health concerns to be mindful of as you age is sarcopenia, the natural loss of lean muscle. It occurs as early as 30 years of age and can majorly impact quality of life. Losing muscle can make even the simplest daily tasks—like climbing stairs, carrying grocery bags, or getting up from a chair—challenging. It’s essential to incorporate just the right exercises into your daily routine to build and maintain strength. Doing so will help you feel better and hold onto your independence. We learned five standing exercises that help reverse muscle loss quicker than protein shakes after 50.

Don’t stress if you’re new to working out, because it’s never too late to get started. The key is choosing a workout that’s manageable and promotes consistency. Standing moves are an excellent choice for every fitness level, and all you need are a few simple tools like dumbbells or resistance bands. Some moves even require just your body weight!

“Standing exercises are especially powerful because they engage multiple muscle groups at once,” says Karen Ann Canham, CEO and founder of Karen Ann Wellness. “The legs, glutes, and core, while improving balance and stability. They don’t just build strength; they also boost metabolism and coordination. Many people think they need heavy weights to make progress, but functional, bodyweight-based standing moves can be just as effective when done consistently and with intention.”

While protein shakes and supplements can support a well-rounded fitness routine, your body still needs physical activation in order to rebuild and grow muscle.

“These simple, accessible movements help the body re-learn how to move well and over time, that’s what keeps muscle strong and metabolism steady,” Canham tells us.

Bodyweight Squats

Squats are a classic, tried-and-true strength exercise—for good reason. This bodyweight move puts your entire lower body to work.

“The squat strengthens your legs, glutes, and core—the foundation for stability and daily movement,” Canham says.

1. Begin the exercise by standing tall with your feet shoulder-width apart.
2. Extend your arms in front of you or place your hands on your hips. Use a chair for support, if necessary.
3. Bend at the knees and hips as you lower into a squat.
4. Use control to descend until your thighs are parallel to the ground.
5. Press through your heels to return to standing.
6. Perform 3 sets of 12 to 15 reps.

Reverse Lunge With Overhead Reach

The reverse lunge with overhead reach improves balance and coordination, boosts lower-body strength, and opens up the chest.

1. To begin, stand tall with your feet hip-distance apart and arms at your sides.
2. Step your left foot back to assume a lunge position. Be sure to keep your front knee stacked over your ankle.
3. As you descend, reach both arms overhead, lowering until your front thigh is parallel to the floor.
4. Return to the center.
5. Step your right foot back to assume a lunge position. As you lower, reach both arms overhead.
6. Return to the center.
7. Perform 3 sets of 10 reps on each side.

Standing Resistance Band Rows

The standing resistance band row is a low-impact exercise that builds strength in the upper back, boosts posture, and activates the core to improve overall stability. It’s a stellar move for those looking to define their shoulders and upper-body muscles while improving functional fitness.

1. ​​Begin by anchoring a resistance band to a sturdy pole at chest level.
2. Stand tall, facing the anchor point.
3. Hold the handles with both hands.
4. Bend your elbows and pull the band toward your body.
5. Squeeze your shoulder blades together.
6. Extend your arms back to the start position.
7. Perform 3 sets of 12 to 15 reps, maintaining steady breaths and a tall posture throughout.

Single-Leg Deadlifts

The single-leg deadlift gives the hamstrings, glutes, lower back, core, and balance a killer workout. It improves stability and lower-body strength.

1. Begin by standing tall with your feet hip-width apart and arms at your sides.
2. Shift your body weight to your right leg, maintaining a slight bend in that knee.
3. Hinge forward at your hips, extending your left leg straight behind you while reaching your arms toward the ground. Make sure your chest stays lifted and your back remains flat.
4. Hold briefly when your torso is parallel to the floor.
5. Drive through your right heel and lower your left leg to gradually return to the start position.
6. Repeat on the other side.
7. Perform 3 sets of 8 to 10 reps on each leg.

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Standing Cross-Body Knee Lifts

This dynamic core exercise boosts your heart rate while strengthening the hip flexors and obliques, Canham tells us. It’s also a great move for training the quads and core.

1. Begin by standing tall with your feet hip-width apart and hands placed on your hips or behind your head.
2. Activate your core as you lift your left knee diagonally across your body toward your right shoulder, twisting a bit at the torso.
3. Use control to lower your leg.
4. Lift your right knee diagonally across your body toward your left shoulder, slightly twisting at the torso.
5. Continue to alternate sides, performing 3 sets of 20 reps—10 on each side.