5 Standing Exercises That Restore Strength After 50

Grab a set of dumbbells to get started on these strength-building moves.

Strength training—whether using free weights, resistance bands, or weight machines—is an ideal way to build strength, muscle mass, and strong, healthy bones. Boosting strength and muscle is essential to help you continue to perform everyday activities, and strong bones can reduce the risk of fractures. An alarming 10 million people in the United States have osteoporosis, and there are over two million fractures reported every year. Needless to say, maintaining a strong body is critical, and the process doesn’t need to be complicated.

We spoke with Dr. Matthew Brown, Owner and PT at Corrective Physical Therapy, who opened his practice in 2023, who shares five standing exercises that can help restore full-body strength faster than gym machines after 50.

“Standing exercises can be great to stress the whole body and improve stability both upper and lower body and teach your body to stabilize well,” Dr. Brown tells us.

Below, he breaks down five of his top picks that can help boost total-body strength.

Standing Hip Hinge to Row

1. Begin by standing tall, feet hip-width apart, holding a dumbbell in each hand.
2. Hinge at the hips, pressing them back as you lean forward and maintain a flat back.
3. From the hinged position, row the dumbbells up toward your chest.
4. Lower.
5. Perform 3 sets of 8 to 12 reps.

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Standing Bicep Curl to Press

1. Begin by standing tall, feet hip-width apart, holding a dumbbell in each hand by your sides.
2. Bend your elbows to curl the dumbbells up toward your shoulders.
3. At the top, rotate your palms to face forward.
4. Press the dumbbells overhead.
5. Hold at the top for a moment.
6. Lower the weights to your shoulders then back to your sides.
7. Perform 3 sets of 8 to 12 reps.

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Squat to Overhead Press

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1. Stand tall with feet shoulder-width apart.
2. Hold a dumbbell in each hand at shoulder level, palms facing inward.
3. Bend your knees and press your hips back to lower into a squat until your thighs are parallel to the floor.
4. Drive through your heels, exploding out of the squat as you extend your legs and press the dumbbells overhead in a smooth motion.
5. Lower the weights to shoulder height.
6. Return to a squat.
7. Perform 3 sets of 8 to 12 reps.

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Overhead Hold With Marching

1. Begin by standing tall, holding a light dumbbell in each hand overhead.
2. Lift one knee up to hip level, and hold.
3. Maintain a neutral spine and tight abs.
4. Lower.
5. Lift the other knee up to hip height, and hold.
6. Continue to alternate legs.
7. Perform 3 sets of 12 to 15 reps.

Lunge Rotation Walks

1. Begin by standing tall with your feet hip-width apart.
2. Hold a dumbbell or medicine ball at chest level.
3. Step forward into a lunge, lowering until both knees form 90-degree angles.
4. Maintain a tall chest as you rotate toward the front leg, making sure the movement comes from your core.
5. Return to the center.
6. Press through your front heel to step into another lunge.
7. Rotate toward the front leg.
8. Perform 3 sets of 8 to 12 reps.

Alexa Mellardo

Alexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home. Read more about Alexa