Why muscle loss accelerates with age
Muscle loss is one of the most common physical changes associated with aging. According to Domenic Angelino, CPT at the International Personal Trainer Academy, reduced activity levels, lack of resistance training, and insufficient nutrition all contribute to declining strength over time.
“If you’re generally not very active and don’t lift weights regularly, you’ll naturally lose muscle mass and strength as you age, and the effects compound over the years,” Angelino explains.
While weight machines can be effective, they are not always accessible or ideal. Free weight and bodyweight exercises often engage stabilizing muscles and translate better to real life movement, especially for adults over 60.
Why free weight and bodyweight exercises work better
Unlike machines that lock the body into a fixed path, free movements require balance, coordination, and core engagement. This helps maintain posture, reduce injury risk, and improve everyday functional strength.
Angelino emphasizes that these exercises activate a complex network of muscles that support daily activities like walking, lifting, and standing up.
Romanian deadlift
The Romanian deadlift strengthens the glutes, hamstrings, and lower back while reinforcing safe lifting mechanics.
Stand tall with feet hip width apart, holding dumbbells in front of your thighs or using bodyweight only. Slightly bend the knees and push the hips back as you lower the weights along your legs, keeping your back straight. Squeeze your glutes to return to standing.
Recommended volume is 3 sets of 8 to 10 repetitions.
Squats
Squats train multiple lower body muscles through a full range of motion and closely mimic sitting down and standing up, a critical skill for maintaining independence.
Stand with feet shoulder width apart. Lower your hips back and down by bending at the knees until your thighs are parallel to the floor, then press through your heels to stand.
Aim for 4 sets of 12 to 15 repetitions.
Lateral lunges
Lateral lunges target often neglected side-to-side movement patterns and strengthen the gluteus medius, which supports hip stability and balance.
Step wide to one side, push the hips back, and lower into the lunge. Push through the heel to return to center and repeat on the opposite side.
Perform 4 sets of 8 to 12 repetitions per side.
Foot elevated calf raises
Strong calves are essential for walking endurance and lower leg stability. This exercise isolates the calves while improving ankle strength.
Stand on a step with your heels hanging off the edge. Slowly raise your heels as high as possible, pause briefly, then lower under control. Dumbbells can be added for resistance.
Complete 5 sets of 15 to 20 repetitions.
Consistency matters more than equipment
Rebuilding muscle after 60 does not require expensive machines or a gym membership. Consistent practice of functional movements, paired with proper nutrition and recovery, can significantly improve strength, balance, and quality of life.
