7 Strength Exercises To Regain Muscle Mass as You Age

Squats: Squats are excellent for strengthening the lower body, including the quadriceps, hamstrings, and glutes.

[{"selector":"#anim-9f8a2d75-8b3b-4304-a1c0-530f830e46d3 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":800,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-c7679fa2-39c5-4575-8093-aa937c76251b","keyframes":{"opacity":[0,1]},"delay":0,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f0ffcff6-5201-4ba7-8ada-a214c6df02c1","keyframes":{"transform":["translate3d(-106.26703%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Lunges: Lunges target the legs and hips, helping to improve lower body strength and stability. Start with bodyweight lunges

[{"selector":"#anim-76d01ae2-2f60-4d57-bccf-36cbd98d1498 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(1.0658141036401503e-14%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":800,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-8e5a14f4-d8b2-4335-84fe-a86fff9df3da","keyframes":{"opacity":[0,1]},"delay":0,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-440296c6-1d92-450c-af89-127d92fce1ee","keyframes":{"transform":["translate3d(-106.26703%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Push-ups: Push-ups strengthen the chest, shoulders, and triceps. If traditional push-ups are challenging

[{"selector":"#anim-bfbf39de-b0ae-4441-a12f-06b5021e0a59 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-14.699253723164745%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":800,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-6cbf11fe-fc91-4991-9de5-a91a00b728b1","keyframes":{"opacity":[0,1]},"delay":0,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5a7822fc-f203-4671-9c64-ce347b03e5ef","keyframes":{"transform":["translate3d(-105.99456%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Dumbbell Rows: Dumbbell rows are effective for strengthening the upper back and arms.

[{"selector":"#anim-a1a11ae0-4a5f-4619-b044-cfbc1e50749e [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(3.437500046084498%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":800,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-9bb7e22b-94ec-4a97-92f0-d1741a65f265","keyframes":{"opacity":[0,1]},"delay":0,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-17e7e5d3-9c5f-4a92-8d5f-e678ec7ebc06","keyframes":{"transform":["translate3d(-106.26703%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Deadlifts: Deadlifts work multiple muscle groups, including the back, glutes, and hamstrings.

[{"selector":"#anim-3b0078ff-3328-4952-8bbd-960bd68cda99 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":800,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-29ede2cc-e3d1-486e-ab75-350e10034afd","keyframes":{"opacity":[0,1]},"delay":0,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a678745e-53c8-4263-b59b-4dc396284185","keyframes":{"transform":["translate3d(-106.26703%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Bicep Curls: Bicep curls target the biceps and can be done with dumbbells or resistance bands.

[{"selector":"#anim-005089e3-c425-4489-ac3d-c01cbb76fb9b [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(12.884303906683696%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":800,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-edc31e5e-537e-4763-a650-fdbafa31af3c","keyframes":{"opacity":[0,1]},"delay":0,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4e706542-7350-4168-af55-bea937ec924c","keyframes":{"transform":["translate3d(-106.26703%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Planks: Planks are great for core strength and stability. Hold the plank position for as long as you can

[{"selector":"#anim-db29be33-cc89-467a-9566-ecb9161a3235 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-9.843750131969273%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":800,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-adec1132-4ced-4abd-9dd4-75933b555372","keyframes":{"opacity":[0,1]},"delay":0,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d98d6ddd-7a85-4ec5-ac2a-9a6edc17b39b","keyframes":{"transform":["translate3d(-106.26703%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Calf Raises: Calf raises strengthen the calves, which can help with balance and stability.

[{"selector":"#anim-c21371c3-f384-4dbb-85cf-9de1c808c16e [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-7.105427357601002e-15%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":800,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-a009d92b-c677-4688-a310-6229080cf0d0","keyframes":{"opacity":[0,1]},"delay":0,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1a21a304-746a-464a-bd1a-beddda406044","keyframes":{"transform":["translate3d(-106.26703%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

click here

[{"selector":"#anim-af0e2588-55f8-4c97-b2b4-2186b906efd2","keyframes":{"opacity":[0,1]},"delay":200,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-75d07801-5290-4483-bf64-f654252205d5","keyframes":{"transform":["translate3d(0px, 138.28556%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":1400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Click Below For More Stories