Health

I’m a personal trainer — everyone after 50 should be doing these 5 exercises

Tom's Guide · Jul 18, 2026 07:30 · 4 min read

a man in his 50s working out — I’m a personal trainer —everyone after 50 should be doing these 5 exercises

Here are the bodyweight exercises to prioritize

As we age, exercise becomes more important than ever, as it can help slow and even reverse the natural loss of muscle mass, strength, and bone density that occurs. Starting from the age of 30, adults naturally lose 3 to 5% of their muscle mass per decade, with a process called sarcopenia. After 60, this accelerates rapidly.

Luckily, there is a way to prevent muscle loss, regardless of your age, and that is through strength training, also referred to as resistance training. You don’t need a gym membership or tonnes of fancy equipment; just using your bodyweight is enough to build muscle.

Yet if you’re a complete beginner, or you’re returning to exercise following an extended break, it can be tricky to know where to start. Below, personal trainer Dave Durell shares his top tips. Durell has been in the field for over 40 years, and specializes in strength training after 50.

As a reminder, if you’re currently working with an injury, this workout might not be the right workout for you. Always check with a qualified professional before trying something new.

5 bodyweight exercises to prioritize after 50:

1. Squats

sit to stand squat — ((Image credit: Shutterstock))

Stand in front of the chair, facing away from it.
Position the feet hip-width apart. Toes should be pointed forward, chest raised, head looking forward. Tighten your core to support your back.
Bend the knees as the hips are slowly lowered. Feel free to raise the arms out in front for balance.
Allow the butt to gently touch the chair, but don’t sit down.
Keep looking forward with your chest up. Drive the hips back up to return to the starting position.

2. Calf raises

heel raises holding chair — ((Image credit: Shutterstock))

Steady yourself by lightly placing a hand on the wall in front of you at shoulder height with your elbows straight. If you have a step available, place the balls of your feet on the edge of the step.
Keeping your back straight, point your toes, rising on your tiptoes. Squeeze the calf muscles in the top position for a second.
Smoothly lower and repeat.
Keep your back and knees straight throughout the exercise.

3. Modified push-ups

a man doing push ups on a wall — ((Image credit: Shutterstock))

Stand facing a sturdy wall or counter about arm's length away.
Place hands on the wall or edge of the counter slightly wider than shoulder-width apart.
Bend the elbows to lower the chest toward the wall or counter.
Pause when the chest is close to the surface, then smoothly push back up to the starting position.
(Adjust the difficulty of this exercise by changing the distance between the feet and the wall).

4. Wall rows

Stand with your back against a wall, feet shoulder-width apart, arms by your sides, and elbows bent at 90 degrees.
Slowly walk your feet away from the wall a few inches — the farther away from the wall your feet are, the harder the exercise.
Keeping your back straight and abdominals tight, push your elbows back into the wall.
This action should lift the back off the wall slightly. Hold this position for a few seconds, then slowly return to the starting position.
(Adjust the difficulty of this exercise by changing the distance between the feet and the wall).

5. Abdominal crunch

an illo of a man doing a crunch — ((Image credit: Shutterstock))

Lie on your back on a floor mat or thick towel.
Cross your arms over your chest and lift your shoulder blades off the mat by curling your chest toward your hips. Pause; slowly lower back to the start position.

What are the benefits?

All of these exercises work the major muscle groups in the body, without any additional equipment. You’ll be targeting your lower body, upper body, and core, which can improve your overall balance and mobility, helping prevent falls.

“Start where you are,” Durell tells Tom’s Guide. “If you've never strength-trained and going to the gym scares you, start at home with 3-5 bodyweight exercises, focus on proper form and slow speed of movement, and add repetitions as you get stronger and more proficient.

“Later on you can progress by adding resistance, such as dumbbells. Stick to full-body workouts. Work out twice a week on non-consecutive days — this will provide a great muscle-building stimulus and allow plenty of recovery time.”

Check out the best adjustable dumbbells for working out at home here.

“Do some low-to-moderate intensity cardiovascular activity 2-3 additional days a week as you're able, and you're on your way!” says Durell.

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