09/05/2026
After 60, your body quietly starts losing muscle. Just 1–2% per year… but soon the losses stack up.
This is called sarcopenia. But it’s reversible.
A review of 39 studies found resistance training increased muscle mass by 8-10% in just 12 weeks.
You can rebuild it. At any age. But only if you train it.
Here are the 5 muscles that go first, and how to get them back.
1. Quadriceps: your 'stand up and walk' muscles. First to go, fastest to rebuild.
2. Glute Max: drive every step you take. Weak glutes shift load onto your knees and lower back.
Both decline sharply with a sedentary lifestyle. Both respond well to simple resistance work.
3. Calves: act as a second heart, pumping blood back up from your feet. Weak calves reduce circulation and balance.
4. Hip Abductors: keep your pelvis level and your knees aligned.
When these fade, your gait changes.
5. Core: the deep muscles stabilising your spine. Often ignored until an injury.
Here are 3 exercises tp regain all these. Each targets two or more of these muscle groups.
No gym needed.
🔸 Exercise 1: Goblet Squat
Why: Builds quads, core and glutes simultaneously.
• Hold a weight or water bottle at your chest with both hands
• Push your hips back and lower until thighs are roughly parallel to the floor
• Drive through your heels to stand, squeeze your glutes at the top
➡️ 8–12 reps, 3 sets, 3–4x per week
🔸 Exercise 2: Heel Raise (Calf Raise)
Why: Rebuilds calf strength and the lower-leg pump.
• Stand behind a chair with both hands resting on it lightly
• Rise slowly onto your tiptoes, take 2 seconds going up
• Lower slowly, take 3 seconds on the way down
➡️ 15–20 reps, 3 sets, daily or every other day
🔸 Exercise 3: Standing Hip Abduction
Why: Directly targets hip abductors.
• Stand beside a chair, one hand resting on it for balance
• Slowly lift the outer leg to the side, about 30–40 degrees
• Hold 1–2 seconds, then lower with control
➡️ 12–15 reps each side, 3 sets, 3–4x per week
Three exercises, three times a week.
But there are other exercises that can help you get stronger even faster. I created a free 7-day exercise plan showing you the exact exercises to do for your level.
💬 Comment "ROADMAP" below and I'll send it to you.
