6 Standing Exercises That Reverse Muscle Loss Faster Than Gym Workouts After 40

Each decade presents a brand-new chapter of life—your 40s are no exception. While your body starts to change in your 30s, maintaining an active, healthy lifestyle well into your 40s, 50s, and beyond is key. Sarcopenia, the natural loss of lean muscle, is inevitable if you don’t perform consistent strength training. To help optimize your routine, we have six standing exercises that reverse muscle loss after 40. The best part is you can do them right at home—because let’s be honest: not everyone has time for long gym sessions.

What Makes Standing Exercises Effective for Reversing Muscle Loss

How can standing exercises be more productive than traditional gym workouts?

According to Denise Chakoian, Rhode Island certified fitness trainer and owner of Core Cycle and Fitness LaGree, “Standing exercises keep more muscles active at once because the body has to balance and stabilize during every move. This constant engagement helps preserve strength in the core and lower body without heavy weights … Gym machines usually focus on one muscle, which doesn’t train balance or coordination.”

Additionally, standing exercises mimic the way you move in real life.

“They challenge balance, core stability, and coordination while building strength,” says RJ Williams, DPT, PT, and franchise regional consultant for FYZICAL Therapy and Balance Centers. “Machines can isolate a muscle, but they don’t teach your body to work as a system.”

While standing exercises may not be the first things that come to mind, they’re excellent at engaging the stabilizer muscles and the nervous system, says Coach Amanda Grimm, certified running coach and PT at We Run and sports and remedial massage therapist.

“This can be much more effective than exercising while seated on a machine in the gym,” she adds.

6 Standing Exercises That Reverse Muscle Loss Faster Than Gym Workouts After 40

Squats

“These are great for your legs, glutes and flexibility,” Grimm says. “Watch your form so that you don’t put undue pressure on your knees in particular.”

1. Stand tall, feet shoulder-width apart.
2. Extend your arms before you or place your hands on your hips.
3. Bend at the knees and hips to lower into a squat.
4. Descend until your thighs are parallel to the floor.
5. Press through your heels to return to standing.
6. Perform 3 sets of 12 to 15 reps.

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Standing Lunges

1. Stand tall, feet parallel and hip-width apart.
2. Step one foot forward.
3. Bring your hands to your hips.
4. Engage your core as you bend your knees, lowering to form 90-degree bends in both legs.
5. Keep your upper body straight.
6. Press through your front heel and the ball of your back foot to rise back up.
7. Complete 3 sets of 10 reps per side.

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Overhead Press

1. Stand tall, holding a dumbbell in each hand at shoulder level, palms facing inward.
2. Press the weights overhead, extending your arms.
3. Use control to lower the weights to shoulder height.
4. Perform 3 sets of 10 to 12 reps.

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Standing Resistance Band Row

“This is a hugely effective exercise for your back and arms with minimal (and inexpensive) equipment. Keeping proper form will also hit your core,” Grimm points out.

1. Anchor a resistance band 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 reps.

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Standing Calf Raises

“These are great for your calves, ankles, and balance,” Grimm notes. “We often don’t realize how weak our ankles get unless they are worked.”

1. Stand tall, feet hip-width apart.
2. Rise onto the balls of your feet.
3. Hold for a moment at the top, then lower.
4. Keep your core activated throughout for balance.
5. Complete 3 sets of 15 reps.

Loaded Carry

“The loaded carry builds grip, core, and full-body stability. It’s one of the most functional moves you can train,” says Williams.

1. Hold a heavy dumbbell in one or each hand at your sides.
2. Start walking forward, keeping your torso still and posture solid.
3. Walk tall for 30 to 45 seconds, completing 3 to 4 rounds.