If you’ve ever noticed your legs feeling weaker on the stairs or your grip not quite what it used to be, you’re not alone. From our 30s onward, we all begin to lose a small amount of muscle each decade – and after 60, that loss can speed up dramatically. This process, known as sarcopenia, affects not only strength but also balance, mobility, and overall quality of life.
The good news is that it’s not a one-way street. Research shows that with the right habits, it’s possible to slow, stop, and even reverse muscle loss – no matter your age or starting point.
I’m Will Harlow, Over-50s Specialist Physiotherapist at HT Physio in Farnham, and in this article, I’ll share seven proven ways my clients have used to rebuild muscle, move with confidence, and regain energy in their 50s, 60s, and beyond.
DISCLAIMER: The information in this post is not a substitute for individualized medical advice and the exercises are not suitable for every person. Please get checked out before you start any new exercise programme.
1) Do Resistance Training (Little and Often)
If there’s a “big rock” for preserving and rebuilding muscle after 50, it’s resistance training – moving against a challenge. That might be bodyweight (sit-to-stands, wall press-ups), resistance bands, dumbbells, or machines.
How to start
- Pick 4–6 exercises that cover the big areas: squats/sit-to-stands, a hip hinge (light deadlift), a push (press-up/wall press), a pull (row), and a calf raise.
- Work in the 5–20 rep range, aiming to feel tired by the end of the set while keeping good form.
- Do 2–3 sets per exercise. Most people do well with 10–25 minutes per session, 3–5 days/week.
Consistency beats heroics. If you only have 10 minutes, use them well.
2) Favour Compound Moves Over Isolation
Compound exercises use multiple joints and muscle groups at once (e.g., squats, rows, overhead presses, deadlifts, step-ups). They build more total strength in less time and carry over to real life: standing from a chair, stairs, lifting, and reaching.
Good swaps
- Bicep curls → Rows (hit back, biceps, and posture)
- Leg extension → Squats or sit-to-stands (hips, quads, glutes, balance)
- Chest fly → Press-ups or dumbbell press (chest, shoulders, triceps, core)
If you only have 10 minutes, a few sets of a compound lower-body move (like squats) will beat isolated “toning” every time.
3) Make Weight-Bearing a Daily Habit
Walking, hiking, gentle jogging (if appropriate), step-ups, and stair work are weight-bearing. They stimulate muscles and bones. Compared with non-weight-bearing cardio (e.g., cycling), these send a stronger “keep this tissue” signal to your lower body.
Targets to aim for
- 5,000–10,000 steps/day (start where you are and build)
- Sprinkle in short stair bursts or two-minute “exercise snacks” if long walks aren’t feasible yet
4) Eat Enough Protein – and Spread It Out
Protein doesn’t just fuel; it rebuilds. Without enough, your body will take what it needs from your muscles.
Simple framework (general guidance)
- Many older adults benefit from aiming toward ~1.2–1.6 g protein per kg bodyweight per day, spread over 3–4 meals/snacks.
- Examples: eggs, poultry, fish, Greek yogurt, tofu/tempeh, beans, lentils, dairy, protein-rich smoothies.
If you have kidney issues or other medical conditions, speak to your GP or dietitian before changing your intake. The principle stands: adequate protein supports muscle maintenance.
5) Build Active Hobbies (Especially in Retirement)
A common pattern I see: someone retires, daily movement drops, and within a year strength declines. Replace the “incidental exercise” work once provided with active hobbies you enjoy: gardening, walking clubs, table tennis, swimming, Pilates, dancing, grandchild-powered park trips – anything that gets you up, out, and moving.
Enjoyment = consistency. Consistency = results.
6) Choose the Stairs
It’s simple but powerful. Regular stair use is a built-in strength session for calves, quads, and glutes – and it keeps confidence with steps high. When people move from a house to a bungalow, I often see “bungalow legs” within months unless they replace that daily stair work.
Rule of thumb: if there’s a lift or escalator and stairs, choose the stairs (using rails as needed).
7) Sort Niggles Quickly (Don’t Let Pain Detrain You)
Small aches can snowball. A “niggly” knee leads to skipped walks; skipped walks lead to weakness; weakness increases joint load – and round we go. If a pain lingers beyond 2–3 weeks or repeatedly comes back, get it assessed. Early advice can keep you moving and prevent months of unnecessary detraining.
A Simple Weekly Template (Mix & Match)
- Mon – Resistance (lower-body focus): sit-to-stands, step-ups, calf raises
- Tue – Brisk walk + stairs (weight-bearing)
- Wed – Resistance (upper-body + core): wall press-ups, rows, overhead press
- Thu – Active hobby (gardening/dance/Pilates)
- Fri – Resistance (full body, shorter session)
- Sat – Longer walk or gentle hike
- Sun – Recovery walk + mobility
Keep sessions short and doable. If life gets busy, halve the volume – don’t stop altogether.
Frequently Asked (Very Sensible) Questions
“How hard should sets feel?”
Finish with 1–3 reps “left in the tank.” If you could do 10 more, it’s too easy; if you can’t keep form, it’s too hard.
“What if I’ve never lifted weights?”
Start with bodyweight and bands, learn good technique, then consider adding light dumbbells. A single session with a physio can fast-track your set-up.
“How quickly will I notice a difference?”
Neuromuscular strength often improves within 2–4 weeks (you feel steadier and more capable). Visible muscle changes follow with consistent training, protein, and sleep.
Ageing changes biology – but your daily choices write the story. Combine regular resistance work, weight-bearing activity, adequate protein, and early help for niggles, and you can restore strength, protect independence, and feel better doing the things you enjoy.
Want to See These in Action?
If you’d like to see exactly how to do these exercises and follow along, watch the video below – I demonstrate each tip and show how to tailor it safely at home.
Author
Will Harlow, MSc, MCSP – Over-50s Specialist Physiotherapist, HT Physio (Farnham, UK)
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