5 Morning Strength Moves to Stop Muscle Loss After 50

Regular strength training is one of the most crucial habits to keep your body strong, fit, and resilient for years to come. Why? After age 30, you naturally lose lean muscle—anywhere from 3% to 8% each decade. Tools like resistance bands, dumbbells, and even your own body weight can be a stellar place to turn. Pair that with a nutritious diet, and you’ll be well on your way to preventing muscle loss. To get you started, we’ve rounded up five essential strength moves to weave into your mornings.

“After 50, we lose muscle mass and bone density at a more accelerated rate than when we are younger, which can threaten our mobility, balance, and ultimately, our independence,” explains Switch4Good founder and vegan Olympic medalist Dotsie Bausch. “‘Pounding exercises’ help to preserve bone density while staving off loss of mobility. This truly is a ‘use it or lose it’ deal, so I recommend starting these types of movements early in life to support healthy aging.”

5 Morning Strength Moves That Prevent Muscle Loss Better Than Protein After 50

According to Bausch, protein is only part of the equation. “The overreliance on animal-based protein is the result of a myth perpetuated by the animal agriculture industry to dissuade and scare you from consuming plant-based protein, which is significantly more nutritious,” she says. “Morning strength training signals to your body: we still need this muscle, and I want you to keep it here. This is so important as we age!”

Jump Rope

“Not only does jumping rope support your balance and coordination, but it supports bone density, which is something that decreases as we age,” Bausch tells us. “This is especially important for older adult women seeking a bone density-building exercise.”

Stand tall, feet together.
Holding the rope handles in each hand, elbows tucked inward.
Use your wrists to swing the rope overhead.
Lightly jump over the rope, landing on the balls of your feet.
Perform 20 to 30-second bursts.

These 5 Daily Moves Reverse Muscle Loss Faster Than Gym Workouts After 45

Jumping Jacks

“This is another great ‘pounding exercise’ that supports bone density and is highly customizable depending on your level of fitness and mobility,” Bausch says. “Step-out jacks are an excellent alternative if light jumping isn’t in the cards at the moment, as you’ll step in and out of the movement, rather than jumping. You can also do these seated for a lower-impact way to gently move your body while still pushing your body.”

Stand tall with feet together and arms at your sides.
Jump your feet out while lifting your arms overhead.
Jump back to the start position.
Complete 3 sets of 10 to 12 reps.

If You Can Do These 4 Bodyweight Exercises After 50, You’re Stronger Than 90% of Your Peers

Glute Bridges

“Glute bridges target the glutes and hamstrings, stabilizing the pelvis and spine while countering age-related weakness in the back side of the body,” notes Bausch. “This is such a satisfying move that holds several benefits for the body and is a great preventative measure to maintain mobility.”

Lie flat on your back with bent knees and feet hip-width apart on the floor.
Press through your heels to lift your hips until your body forms a straight line from head to heels.
Squeeze your buttocks, holding at the top for a moment.
Lower your hips back to the start position.
Perform 3 sets of 12 to 15 reps.

This 12-Minute Morning Routine Builds More Strength Than 45 Minutes at the Gym After 40

Squats

“Squats preserve quad and hip strength, protecting your ability to walk, climb stairs, and prevent falls,” Bausch points out.

Stand tall, feet shoulder-width apart on the floor.
Extend your arms ahead of you or place your hands on your hips.
Bend at the knees and hips as you lower into a squat.
Descend until your thighs are parallel to the floor.
Press through your heels to rise back up to standing.
Perform 3 sets of 10 to 15 reps.

Pushups

“Pushups activate the chest, shoulders, and arms, which are essential for daily pushing and lifting tasks,” Bausch says. “These are easily modified by completing the pushup on your knees or against a wall for safe and stable support.”