The 8-Minute Morning Routine That Rebuilds Lost Muscle Faster Than Gym Workouts After 55

Are you a morning person? If so, that’s good news. Working out in the AM is more productive than squeezing it in later on in the day. And it makes perfect sense—when you cross exercise off first-thing, you’re less likely to skip it, which often happens to the best of us once we get busy and distracted by other daily tasks. Plus, an early workout sets you up for the day by boosting energy, mood, and focus. Once you’re done, you’ll feel incredibly accomplished.

Now that we’ve covered timing, let’s talk about what to work on. If you’re over 55, building muscle should be a top priority since it’s natural to lose muscle with age. And you don’t have to go to the gym to do it. We spoke with experts to learn an eight-minute morning routine to add to your schedule that will rebuild lost muscle faster than gym workouts after 55.

“We all lose muscle as we get older, that’s just how it goes. But you may be pretty shocked at how much drops off once you hit 50,” explains Coach Amanda Grimm, a Certified Personal Trainer and Running Coach with a Bachelor’s Degree in Sports Science. “Here’s what I’ve figured out as a personal trainer: It’s not so much about tiring yourself at the gym—it’s more about just doing something regularly … Shorter sessions more often beats one big workout. That’s been my experience anyway. All you really need to do is an eight-minute workout every day, just at home, nothing fancy.”

The 8-Minute Morning Routine

Below, Julie Dermer, CPT, founder of The Reinvention Project and a longtime Master Instructor at SoulCycle, breaks down an eight-minute morning muscle reset. For each exercise, perform 45 seconds of work and 15 seconds of rest for the transition. Move from one exercise into the next.

Ground + Rise Squat

The theme of this exercise is stability.6254a4d1642c605c54bf1cab17d50f1e

1. Start by standing tall with your feet hip-width apart, chest tall, and core braced.
2. Bend at the knees and hips to lower into a deep squat.
3. Place your hands on the ground in front of you for optional support.
4. Sit or lightly touch the ground with control.
5. Press through your feet to rise back up into a squat.
6. Stand up tall as you reach both arms overhead.
7. Perform this exercise for 45 seconds, taking 15 seconds to rest before the next exercise.

 

Standing Press-Back

The theme of this movement is support.

1. Begin by standing tall with your feet hip-distance apart, core braced, chest open, and knees soft.
2. Hold an option lightweight dumbbell in each hand.
3. Bend both elbows to roughly 90 degrees, making sure they stay close to your sides, palms facing in.
4. Press your arms straight back behind you, extending the elbows.
5. Squeeze your upper back and triceps at the top of the movement.
6. Lower with control.
7. Perform this exercise for 45 seconds, taking 15 seconds to rest before the next exercise.

Reverse Step-Back Lunge

The theme of this movement is control.

1. Begin by standing tall with your feet hip-distance apart, core braced, and hands on your hips.
2. Take a big step back with your left foot, landing on the ball of that foot.
3. Lower into a lunge until your front thigh is parallel to the ground. Maintain a tall chest and braced core.
4. Press through your front heel to rise back up to standing.
5. Bring your back foot back up.
6. Repeat on the other side.
7. Perform this exercise for 45 seconds, taking 15 seconds to rest before the next exercise.

Posture Row

The theme of this exercise is alignment.

1. Start by anchoring a resistance band to a sturdy pole at chest level.
2. Stand tall, facing the anchor point, with your feet hip-distance apart, core braced, and knees soft.
3. Hold the handles with both hands.
4. Bend your elbows and pull the band toward your chest.
5. Squeeze your shoulder blades and the backs of your arms.
6. Slowly release your arms back to the start position.
7. Perform this exercise for 45 seconds, taking 15 seconds to rest before the next exercise.

Cross-Body Knee Lift

The theme of this exercise is connection.

1. Begin standing tall with your feet hip-width apart and hands behind your head.
2. Lift your left knee as you twist your torso and bring your right elbow toward it.
3. Return to the center.
4. Lift your right knee as you twist your torso and bring your left elbow to meet it.
5. Continue to alternate sides with control, performing the exercise for 45 seconds and taking a 15-second break to rest before the next exercise.

Calf Raise + Balance

The theme of this exercise is foundation.

1. Begin by standing tall with your feet hip-width apart and hands on your hips. Engage your core.
2. Rise onto your toes slowly.
3. Hold for a moment at the top, squeezing your calf muscles.
4. Lower back down.
5. Perform this exercise for 45 seconds, taking 15 seconds to rest before the next exercise.

Standing Hinge

The theme of this exercise is resilience.

1. Stand tall, feet hip-width apart.
2. Place your hands behind your head.
3. Press your hips back while maintaining a tall chest.
4. As you hinge forward, feel a solid stretch in your hamstrings and keep your spine elongated.
5. Activate your hamstrings and glutes to drive your hips forward, squeezing the buttocks.
6. Perform this exercise for 45 seconds, taking 15 seconds to rest before the next exercise.

Power Posture Hold

The theme of this final exercise is ownership.

1. Stand tall.
2. Keep your shoulders relaxed.
3. Breathe slowly, taking 5 deep breaths.