5 Everyday Exercises Women 65+ Can Do to Maintain Muscle Strength

These simple daily movements can help you build and preserve muscle mass.

For many women, reaching 65 marks the start of an exciting new phase of life. It can bring retirement, Social Security, or more time to focus on hobbies you truly enjoy. This stage is often about slowing down, relaxing, and making room for the things that may have been put on hold for years. But beyond financial security, there is another important priority: staying strong and independent.

Muscle mass naturally begins to decline more quickly after 65, which makes it especially important to preserve the strength you already have. Keeping those muscles working well can support bone density, reduce the risk of falls, and help you remain independent throughout later life. That is why we have put together five daily exercises women over 65 can do to help keep their muscles strong.

“For women over 60, I would recommend focusing on exercises that cover a wide range of muscle groups,” explains Bruno Pontes, an ACSM and AFAA-certified personal trainer at Muscle Booster. “These exercises [below] help target the major muscle groups throughout the body while also helping to improve balance, coordination, and functional strength.”

Sit-to-Stands

“Sit-to-stands are particularly effective as they strengthen the quads, glutes, and hips, which are essential for everyday movements like getting up from chairs and climbing stairs,” Pontes says.

1. Begin seated at the front of a sturdy chair, with your feet hip-width apart under your knees.
2. Lean forward slightly.
3. Press through your heels to stand up without using your knees, hands, or extra support.
4. Pause briefly at the top.
5. Lower yourself back down with control.

Wall Pushups

“Wall pushups are an effective way to build upper-body strength and functionality while placing less strain on the body than a traditional floor pushup. They are excellent for improving shoulder stability, core strength, and spinal alignment,” Pontes says.

1. Stand tall about an arm’s length from a wall.
2. Place your hands on the wall at shoulder width.
3. Engage your core and bend your elbows to lower your chest toward the wall.
4. Press back to the starting position, keeping the motion slow and controlled.

Standing Calf Raises

“Calf raises help keep the calves strong and functional as we age. These exercises aim to maintain walking efficiency, stair climbing ability, balance, and ankle strength, all of which contribute to maintaining mobility and independence in later life,” Pontes notes.

1. Stand tall with your feet hip-width apart, facing a counter with your hands resting lightly on the surface.
2. Engage your core.
3. Rise slowly onto your toes.
4. Pause at the top for 1 to 2 seconds.
5. Lower back down with control.

Standing Hip Extensions

“Standing hip extensions strengthen the glutes and the muscles around the hips, which are important for maintaining an upright posture and a steady walking pattern,” Pontes explains.

1. Stand tall facing a wall with your feet hip-width apart.
2. Place both hands lightly on the wall for support if needed.
3. Brace your core.
4. Shift your weight onto one leg and slowly kick the other leg straight back.
5. Squeeze the glute of the working leg and hold for 1 second at the top.
6. Return to the starting position.
7. Switch sides.

Standing March

1. Stand tall with your feet shoulder-width apart and your knees softly bent.
2. Keep your spine long and your arms crossed high in a “genie” position.
3. Lift one knee toward your chest.
4. Lower it back down.
5. Lift the other knee toward your chest.

Alexa Mellardo

Alexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has more than 11 years of experience covering wellness, fitness, food, travel, lifestyle, and home.