Bodyweight training and functional exercises offer benefits in any stage of life, but they become increasingly important after 50, helping improve mobility, balance, and functional strength. They’re also easy on the joints. Another plus? These workout modalities can be easily adapted to suit any fitness level. So, we’ve rounded up the best daily bodyweight exercises that reverse muscle loss better than weight training.
“These exercises build coordination, maintain muscle mass, and increase bone density without the need for a gym or specialized equipment. As with everything in life, consistency is more important than intensity,” says Eric North, aka The Happiness Warrior—a wellness speaker, coach, and advocate redefining what it means to age with purpose, strength, and emotional vitality. “Bodyweight exercises and movements strengthen stabilizing muscles, improve self-confidence, create the mind/body connection, and support independence by mimicking everyday activities.”
Chair Squats
Chair squats are ideal for boosting leg and glute strength while improving balance. You’ll slowly stand up from the chair, then use control as you lower your glutes toward the surface. Make sure to engage your core and maintain a tall posture throughout.
- Begin by standing tall in front of a sturdy chair with your feet hip-width apart on the ground.
- Activate your core and keep your chest lifted.
- Bend at the knees and hips and lower slowly into a squat—as if you’re about to sit down. Make sure your weight stays in your heels.
- Lightly touch the surface of the chair with your glutes.
- Press through your heels to rise back up.
- Perform 3 sets of 8 to 12 reps.
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Incline Pushups
Incline pushups build strength in the core, chest, and arms and channel daily push strength. This variation is generally considered safer than traditional floor pushups, as it reduces pressure on the shoulders and wrists.
- Use a stable surface like a wall, countertop, plyometric box, or workout bench, and place your hands on it, shoulder-width apart.
- Walk your legs back so you’re at a straight incline from your head to your heels.
- Keep your legs together and rise onto the balls of your feet. Engage your core and keep your gaze forward.
- Bend your elbows to lower your body until your chest lines up with your elbows.
- Return back to straight arms.
- Perform 3 sets of 8 to 12 reps.
Split Squats
The split squat fires up your entire lower body—especially the glutes, quads, and hamstrings—helping to build hip stability, leg strength, and resilient joints.
- Start by standing tall with your hands on your hips or clasped at your heart’s center.
- Step your left foot forward about 2 to 3 feet to assume a staggered stance.
- Bend both knees, lowering the bottom toward the ground.
- Press through your front heel to rise back up.
- Next, step forward with your right foot, bend both knees, and lower toward the floor.
- Rise back up.
- Perform 3 sets of 8 to 12 reps on each side.
Single-Leg Romanian Deadlift
The single-leg deadlift trains the glutes, hamstrings, and lower back muscles while putting your coordination and balance to the test. This unilateral exercise pinpoints strength asymmetries, which is essential for injury prevention.
- Begin by standing tall, arms at your sides.
- Shift your weight to one leg.
- Keep a slight bend in the standing knee.
- Lift the opposite leg straight behind you and reach toward the floor, keeping your lower back, shoulders, and hips straight as you do so.
- Return to a standing position.
- Perform 3 sets of 8 to 12 reps on each side, completing all prescribed reps on one leg before switching over to the other.
Alexa Mellardo
Alexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications. Read more about Alexa
