After your 30th birthday, you lose 3% to 5% of muscle mass every decade, according to WebMD. This increases the risk of breaking a bone if you fall.But don’t worry, there are plenty of ways to restore muscle mass, from weight training to using resistance bands.We spoke with the FightCamp trainer and his certified USA Boxing coach. rice field Jess Evans, she shares her top three at-home exercises for building muscle. Many of them are the same exercises she uses to curate bodyweight strength training via the FightCamp app.
According to Evans, “Building muscle is important because it supports your joints and helps keep them strong. It also helps keep your posture strong because your muscles support you.” Both of these factors become very important as we age, or we have more problems with our joints and posture.”
Read on to learn about Evan’s most recommended exercises for building muscle. You can do them from the comfort of your own home while you stream Netflix. And don’t miss these 5 daily exercises to improve your muscle endurance as you age.
push ups
No equipment? no problem! When it comes to productive at-home bodyweight exercises, push-ups rank among the top.
Push-ups are a great full-body muscle-building exercise that works your core. To perform a modified push-up, stand tall and place your hands on the wall in front of you. From there, perform push-ups. Once you’re a pro at wall push-ups, feel free to complete push-ups on your knees, then start with a high plank and work your way up to standard push-ups.
If you’re looking for an extra challenge, Evans says, “To speed up the tempo of a pushup, slowly count to 3 halfway through, then count for 3 seconds and push up.”
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squat
Now get ready to squat and get ready to feel the burn in your glutes and legs. You can change the tempo of this exercise again to make it more challenging, or you can pick up a box at home, and if you don’t have free weights, add weights.”
planks
Last but not least, it’s time to wrap up with some planks. Evans points out that you can always adjust yourself and perform the plank on your hand instead of your forearm to modify the exercise. She adds, “The plank is a great stabilizing exercise that helps strengthen your core muscles, including your lower back, and helps you perform more of your daily tasks.”
Alexa Meraldo
Alexa is Mind + Body Deputy Editor of Eat This, Not That! and oversees the M+B channel, providing readers with compelling fitness, wellness, and self-care topics.Read more about Alexa
