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5 Bodyweight Exercises To Regain Muscle Mass in Your Legs, Trainer Says

The decline in muscle as you age is no joke—these exercises will help.

If you're 30 and over, you best listen up. The natural decline in muscle as you age is no joke. According to Harvard Health Publishing, you can lose anywhere from 3% to 5% every 10 years after your 30th birthday. This can make performing daily tasks and movements much more difficult. So make a pact to yourself that you'll do everything in your power to preserve your muscle mass as the years go by. It's never too late to get started, and after all, staying active, strong, and in good health is the best gift you can give yourself. We did the hard work for you and are here to share five bodyweight exercises to regain muscle mass in your legs. It's time to get moving!

The muscles in your legs are to thank for a lot of things. According to WebMD, they allow you to rotate and extend your legs in all directions. They also help your knees bend and your toes point properly. Having strong, sculpted leg muscles as you grow older boosts your balance, helping to prevent falls and injuries.

We chatted with Stefania Xytakis, a personal trainer on Fyt, the biggest personal training service in the nation offering virtual and in-person training sessions, who reveals five exercises to regain muscle mass in your legs. The best part? All you need is your body weight—no fancy equipment required!

Xytakis tells us, "These are helpful because they're taking into account all sides of the leg and the many muscles involved. There's also a combination of isometric, power, and normal-paced exercises. You can make every exercise easier or harder depending on how you feel. Taking a little run after will help you cool down and tie together all the exercises."

Perform each exercise for 60 seconds on and 30 seconds off two times in a row. Wrap up these exercises with a 200-meter run for a full workout.


woman doing burpees exercises to regain muscle mass

To perform Burpees, begin in a standing position before jumping down to assume a plank. Push through your feet, keeping your shoulders lined up with your wrists. Lower your body to the floor, then rise back up to a plank. Jump your feet up to your hands, and rise to stand. Now, you have the option of doing a jump or tuck jump for an additional challenge. Return to the starting position to finish one rep.

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Wall Sits

woman wall sit exercise, demonstrating how to get rid of thigh fat fast

Get ready to feel the burn with Wall Sits. Start this exercise by standing tall with your back pressed up against a wall. Bend so that your knees form 90-degree angles and the backs of your legs are parallel to the floor.


step-ups exercises to regain muscle mass in your legs

For Step-ups, position a sturdy block in front of you. Put your right foot on the block, making sure your right leg is bent. Transfer your weight to your right leg as you lift your body onto the block, then straighten out your right leg. Make sure there's not much weight on your left leg as you tap it to the block. Then, using control, lower your left leg to the floor, followed by your right leg. This completes one rep. Alternate legs.

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man performing split squats lunges exercises to slow muscle aging

Next up, get ready for Lunges. Begin this exercise standing tall with your legs positioned hip-width distance apart. Bring your left leg behind you, and lower it until your shin is just a few inches off the floor. While you're doing that, bend your right knee to form a 90-degree angle. Step your left leg back to the position you started in to complete one rep. Alternate legs.


woman performing glute bridge exercises to regain muscle mass in your legs

Last but not least, lie on your back, and bend your knees. Squeeze your glute muscles as you bring your hips up toward the ceiling. Be sure to keep your feet on the ground. Lower your glutes back to the floor to finish one rep. To kick things up a notch, bring your heels up while your hips are raised.

Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa