8 Strength Exercises To Regain Muscle Mass as You Age

Dumbbell Goblet Squats

Holding a dumbbell to your chest, place your hands beneath the top of the weight. Breathe in, then hinge your hips back and bend your knees to lower yourself into a squat.

Dumbbell Romanian Deadlifts

Standing tall, hold a pair of dumbbells in front of you. Push your hips and maintain a tall chest to start the movement while maintaining soft knees. Retrace as far as you can while maintaining a straight spine and tight hamstrings.


Start by aligning your wrists with your shoulders in the ideal pushup position. Your head and feet should be in a straight line when you position your body. Tuck your elbows in slightly as you descend to the floor while maintaining a taut core.

Cable Rows

On a seated row machine, grab the neutral grip attachment and plant your feet firmly on the footpad. After removing the handle, spread your legs apart. Squeeze your back and lats hard to finish.

Dumbbell Split Squats

In a split stance, step forward one foot in front of the other. As you lower your body until your back knee reaches the floor, maintain the tension in your front leg. With your front leg's heel, push yourself back up. Finally, flex your glute and quadriceps. Do three sets of ten repetitions for each leg.

Lat Pulldowns

Hold the lat pulldown bar with your palms facing away from you, slightly wider than shoulder width. Squeeze your lats at the lowest point of the pose by bending slightly back and using your elbows to drag the bar down toward your sternum.

Incline Dumbbell Bench Press

With a dumbbell in each hand, take a position on an inclined bench. To the point where your arms are fully extended, press the weights over your torso. 

Machine Seated Leg Curls

Place your ankles on top of the locked-in top pad of the leg curl machine as you sit down. Maintain a straight back against the seat with your chest raised. As you flex your hamstrings forcefully at the end of the movement, drag the weight down with your heels.