A 10-Minute Standing Workout to Help Counter Muscle Loss After 65

One of the most valuable things you can do as you get older is rebuild muscle.

Muscle decline happens naturally with age, but keeping and rebuilding strength can help you stay active, independent, and confident. The encouraging part is that getting started does not take much time. This 10-minute standing workout is designed to support muscle building, and it offers a lot of benefit for a small time commitment.

“The muscle groups most affected by sarcopenia are the calves (fastest muscle to atrophy after 65), quads (largest muscle group), glutes (for walking, posture, standing up), and the posterior chain (lower back, midback, upper back, hamstrings, glutes),” says Terry Tateossian, Founder, Certified Lifestyle Medicine Coach, Trainer, and Nutritionist for Women 40+ at THOR – The House of Rose. “This routine works all of those areas in 10 minutes without a gym, expensive equipment, or long workouts. What most people are missing is not time or knowledge, but consistency. Ten minutes a day is a simple way to build both the habit and the muscle.”

Sit-to-Stands

1. Sit near the front edge of a sturdy chair with your feet hip-width apart and under your knees.
2. Lean forward slightly.
3. Press through your heels to stand without using your knees, hands, or extra support.
4. Pause briefly at the top.
5. Lower yourself back down with control.
6. Continue for 2 minutes at a steady pace.

Standing Hip Hinges

1. Stand upright with your feet hip-width apart.
2. If needed, hold onto a chair for balance.
3. Bend your knees slightly and send your hips back while keeping your chest lifted.
4. As you hinge forward, extend both arms forward.
5. Engage your hamstrings and glutes to bring your hips forward and return to standing.
6. Do 10 to 15 repetitions.
7. To make it harder, hold a light dumbbell in each hand.

Wall Pushups

1. Stand at arm's length from a wall.
2. Place your hands on the wall at shoulder width.
3. Bend your elbows and lower your chest toward the wall.
4. Push back to the starting position.
5. Complete 15 to 20 reps at a controlled pace.

Standing Row

1. Attach a resistance band to a secure pole at chest height.
2. Stand facing the anchor point.
3. Hold one end of the band in each hand.
4. Bend your elbows and pull the band toward your chest.
5. Squeeze your shoulder blades together.
6. Return your arms to the starting position.
7. Do 2 sets of 15 reps.

Heel Raises With Toe Raises Combo

1. Stand tall near a counter if you want extra support.
2. Lift up onto the balls of your feet.
3. Hold for one second.
4. Lower with control.
5. Then keep your heels down and lift your toes and the balls of your feet as high as you can.
6. Alternate between the two movements for 2 minutes, doing 15 heel raises, 15 toe raises, and repeating.