While hearing and vision changes are commonly associated with aging, a less discussed but critical shift is the gradual decline of muscle mass. Beginning around age 30, individuals typically lose between 3% and 5% of their lean muscle per decade. This deterioration often goes unnoticed until approximately age 60, at which point it can significantly complicate routine daily tasks.
Strength training stands out as one of the most effective strategies for preserving existing muscle and preventing frailty. Beyond reducing the risk of falls, it ensures that basic activities—from getting off the toilet to lifting groceries—remain effortless. Charlie Grundas, a certified personal trainer and owner of We, The Collective Fitness in Chicago, emphasizes the practical importance of this work: “I don’t think there should ever be a time when you drop something on the floor, and you’re like, ‘Well, forget it, I don’t own that anymore.'” Additionally, strength training promotes bone density, offering protection against fractures and even providing cushioning during stumbles, according to Will Hewitt, a certified personal trainer and director of training at Flight House Fitness in Charlestown, Massachusetts.
Experts advise starting with manageable routines, such as one to three sets of six to 15 repetitions, performed at least twice a week. The American College of Sports Medicine supports this frequency. However, consulting a physician before beginning any new exercise regimen is essential. Hewitt also suggests working with a professional, particularly for those new to strength training or with a history of injuries, as they can tailor movements and equipment to individual needs.
Here are five recommended exercises for maintaining strength and mobility as you age:
Goblet Squat
The squat mimics the motion of standing from a seated position, a fundamental movement for lifelong independence. This variation targets the quads, hamstrings, glutes, and core. Holding a weight at the chest helps maintain an upright posture, while a wider stance allows for deeper squats.
How to perform: Stand with feet slightly wider than shoulder-width, toes pointed outward. Hold a dumbbell or kettlebell at your chest like a goblet. Push your hips back and bend your knees to lower your body until your thighs are parallel to the floor, keeping elbows inside your knees. Press through your feet to return to standing. Aim for six to 15 repetitions.
Modification: Perform a step-down by standing on a stair, lowering one heel to the lower step, and pressing back up, alternating feet.
Sitting-Rising Test
This challenge improves lower-body strength, core stability, and balance. A study published in the European Journal of Preventive Cardiology in 2026 found that individuals who could sit and stand without using their hands had a four times lower risk of death compared to those who required support.
How to perform: Start barefoot on the floor. Sit down cross-legged using minimal hand or leg support, then stand back up using as little assistance as possible. Aim for three to five repetitions.
Modification: Use hands or legs for support if necessary, gradually aiming to rely on them less. For an advanced variation, try a Turkish get-up.
Seated Overhead Press
This exercise helps maintain the ability to reach high shelves or store luggage in overhead compartments.
How to perform: Sit on a sturdy bench with feet flat on the floor. Hold a dumbbell in each hand at shoulder height, elbows bent, palms facing forward. Press the weights overhead until arms are straight but not locked. Lower with control. Aim for six to 15 repetitions.
Modification: For a lighter option, perform lateral raises while standing. For a more intense challenge, try a bench press lying on a flat bench.
Kickstand Romanian Deadlift
A modified deadlift that aids in picking objects up from the ground, this exercise strengthens the posterior chain while maintaining balance.
How to perform: Stand on one leg with the other foot’s toe placed slightly behind the heel in a staggered “kickstand” position. Hold a weight in the opposite hand. With a slight bend in the standing knee, push hips back and lower the weight until you feel a stretch in the thigh. Return to standing. Complete six to 15 reps per side.
Modification: Start without weight to master the form. Progress to a single-leg Romanian deadlift by extending the back leg straight, or perform a traditional two-footed Romanian deadlift with heavier weights.
Bear Crawl Hold
Core strength is vital for balance and fall prevention. Hewitt notes that strengthening core muscles, including the pelvic floor, can also help prevent age-related bladder and bowel issues.
How to perform: Begin on hands and knees. Lift knees a few inches off the floor, keeping your back flat and hips level. Hold for 10 to 60 seconds.
Modification: Elevate your hands on a bench or step to reduce intensity. To increase difficulty, lift one hand to tap the opposite shoulder, or extend one arm and the opposite leg simultaneously. You can also crawl forward and backward without letting knees touch the floor.
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