Did you know that after age 30, your body naturally starts to lose muscle mass? This process is called sarcopenia, and it can lead to weakness, slower metabolism, and even a higher risk of falls or injuries as you age.
On average, we lose about 3–8% of muscle per decade, and after 60, the rate speeds up if we don’t take action. The good news? You can slow down and even reverse muscle loss with the right kind of exercise.
And no, you don’t need to jump into heavy weightlifting or intense workouts. A low-impact strength routine is enough to protect your muscles, boost your metabolism, and keep your body strong and steady.
Why Strength Training Matters After 40
- Helps preserve and build lean muscle mass.
- Supports a healthy metabolism (so fat loss becomes easier).
- Improves bone health and reduces the risk of osteoporosis.
- Keeps you mobile, independent, and confident in daily life.
Beginner-Friendly Low-Impact Strength Routine
👉 How to start:
- Warm up for 3–5 minutes (march in place, shoulder rolls, gentle stretching).
- Do each exercise for 10–12 reps, rest, then repeat 2–3 times.
- Focus on slow, controlled movements and good posture.
- Chair Squats
- ✅Sit down and stand up from a sturdy chair, using your legs (not your hands).
- ✅Works: thighs, glutes, and core.
- ✅Tip: Press your heels into the floor for stability.
- Wall Push-Ups
- ✅Stand facing a wall, place your hands shoulder-width apart, bend your elbows to bring your chest toward the wall, then push back.
- ✅Works: chest, shoulders, arms.
- ✅Tip: Keep your core tight and back straight.
- Seated Leg Extensions
- ✅Sit on a chair, straighten one leg out, hold for a few seconds, then lower.
- ✅Works: quadriceps (front of thighs).
- ✅Tip: Add light ankle weights later for more challenge.
- Bicep Curls (with light weights or water bottles)
- ✅Hold weights with palms facing forward, curl up toward your shoulders, then lower slowly.
- ✅Works: arms and grip strength.
- Standing Calf Raises
- ✅Stand behind a chair for balance, lift onto toes, then lower down.
- ✅Works: calves and improves balance.
- Bird Dog (on hands and knees)
- ✅Extend right arm and left leg, hold, then switch sides.
- ✅Works: core, back, and stability.
Functional Medicine Los Angeles experts emphasize integrating consistent, safe movements into your weekly routine to maintain strength and overall wellness.
For additional guidance, functional medicine Burbank provides personalized advice and safe modifications for individuals of all fitness levels.
Cool Down (3–5 minutes)
End with gentle stretches — focus on hamstrings, arms, and shoulders. Deep breathing helps relax your muscles and calm your nervous system.
Key Tips for Success
- Start slow and focus on consistency, not intensity.
- Twice a week is a great starting point for strength training.
- Progress gradually — add light weights, resistance bands, or extra sets when you feel stronger.
- Pair exercise with protein-rich meals to support muscle recovery.
Incorporating simple, low-impact health exercises into your weekly routine will not only protect your muscles but also support your metabolism, balance, and long-term health.
Losing muscle isn’t an inevitable part of aging — it’s something you can fight with movement, nutrition, and consistency. By incorporating simple, low-impact strength exercises into your week, you’ll not only protect your muscles but also support your metabolism, balance, and long-term health.
Remember: it’s never too late to get stronger. Your body will thank you for every squat, push, and curl.