Regain muscle mass after 65: 5 daily exercises at home

Losing strength after 65? Five house moves require just a chair, a wall and some light weights.

Gyms are fantastic for many things, like giving you access to machines, heavy weights, and the chance to work out with other people. But the gym isn’t the only place to build and maintain muscles. What stimulates muscle growth after 65 is staying active and regularly exercising your muscles by putting them under tension, which you can just as easily do from the comfort of your home.

According to a 2022 meta-analysis of 13 randomized controlled trials involving 569 older adults with age-related sarcopenia (the natural muscle loss that occurs with aging), resistance training can significantly improve grip strength, walking speed, and skeletal muscles as you age.

But with all the conflicting information online, it can seem daunting to know which exercises to do and when. The good news? ETNT is here to help you. We discussed with James Brady, CPTcertified personal trainer at OriGym, who shares his five best daily exercises to regain muscle mass better than gym sessions after 65.

“Daily strength-focused movements can help older adults maintain and rebuild muscle, especially when exercises become progressively more difficult over time,” says Brady. “Adding additional resistance when movements start to feel easy can help the muscles adapt.”

All the next five moves need is a chair, a wall, a counter, and a pair of light dumbbells or filled water bottles to work your legs, chest, calves, and back. Keep reading for detailed step-by-step instructions.

(When you’re done, don’t miss them 5 exercises that restore the flexibility you had at 40 after 65.)

Chair squats

Let’s start with something you do every day without even thinking about it. Lowering your body to a seat and standing back up trains your lower body using only your body weight. “Chair squats are a great way to build strength in your thighs, glutes, and hips,” says Brady.

How to do it:

1. Stand in front of a sturdy chair.
2. Lower yourself back into the seat with control.
3. Push off your feet to stand up.
4. Keep your chest upright with good posture throughout the movement.
5. Perform two to three sets of 10 to 12 repetitions.
6. Rest for 60 to 90 seconds between sets.

Wall pumps

Next, we have a pushing exercise that keeps you standing comfortably. “Wall push-ups help strengthen your chest, shoulders, and arms without having difficulty getting down to the ground,” says Brady.

How to do it:

1. Place your hands against a wall at shoulder height.
2. Bend your elbows to bring your chest closer to the wall.
3. Lean up until your arms are straight.
4. Keep your body in a straight line from head to toe.
5. Aim for two to three sets of 10 to 15 repetitions.
6. Rest for 45 to 60 seconds between sets.

Reverse lunges supported

Now let’s return to the lower body, except here we will focus on one leg at a time. “Sustained reverse lunges strengthen the legs while challenging balance,” says Brady. “Stepping back into a lunge builds single-leg strength while holding a chair or counter brings the balance challenge down to a manageable level.”6254a4d1642c605c54bf1cab17d50f1e

How to do it:

1. Hold on to a chair or counter if necessary.
2. Step back one foot.
3. Lower slowly until both knees are bent.
4. Return to a standing position.
5. Perform two to three sets of 8 to 10 repetitions per leg.
6. Rest for 45 to 60 seconds between sets.

Standing Calf Raises

The calves are an often overlooked but crucial muscle group for lower body strength and mobility. “Standing calf raises strengthen the calves, which is important for walking, balance and daily mobility,” says Brady.

How to do it:

1. Hold on to a stable surface for support.
2. Slowly rise onto the balls of your feet.
3. Pause for one to two seconds at the top of the movement.
4. Lower your heels with control.
5. Perform two to three sets of 12 to 15 repetitions.
6. Rest for 30 to 45 seconds between sets.

Curved rows

For the last exercise we have a pulling movement for the upper body, the movement pattern that the other four do not cover. “Bent-over rows using light dumbbells or filled water bottles work your upper back, shoulders, and arms,” says Brady.

How to do it:

1. Bend slightly at your hips with your back straight.
2. Let your arms hang while holding a pair of light dumbbells or filled water bottles.
3. Pull your elbows toward your ribs.
4. Lower slowly with control to the starting position.
5. Perform two to three sets of 10 to 12 repetitions.
6. Rest for 45 to 60 seconds between sets.

Adam Meyer, RHN