Building muscle does tend to get harder with age, but that doesn't mean it stops being possible. These changes can affect people at different ages and at different rates, and when they do, it doesn't mean your fitness is suddenly on a downhill slope, or that rebuilding strength is an uphill battle you can't win.
According to physiotherapist and personal trainer Grace Heinrichs, currently working at X-Club Pilates & Wellness in London, these shifts are a normal part of the aging process rather than a sign that you’ve left it too late. “There is good news in all of this, aging muscles respond very well to progressive strength training,” she says, particularly when training is approached with patience and consistency.
Progressive strength training, also known as progressive overload, simply means gradually increasing the challenge placed on your muscles over time. This might look like adding a small amount of weight, increasing repetitions, or improving control and range of motion, rather than pushing harder all at once.
Whether you’re returning to exercise or want to reinforce the fundamentals before progressing, here’s a five-move routine Heinrich recommends.
1. Sit to stand (Chair Squat): 3 sets of 10
- Sit tall on a chair with feet hip-width apart.
- Press through your heels to stand up fully, keeping your chest lifted.
- Slowly lower back down to the chair with control.
2. Wall push ups: 3 sets of 10
- Stand a step or two from a wall, hands on the wall at shoulder height.
- Bend your elbows to bring your chest toward the wall.
- Push back to straighten your arms, keeping your core engaged.
3. Step ups: 3 sets of 10 per leg
- Step onto a sturdy platform, step, or low bench — with or without weights.
- Drive through your heel to stand tall, bringing the other foot up if comfortable.
- Step back down and repeat on the other leg.
4. Farmer's Carry: 3 sets of 30-60 seconds
- Hold a weight in each hand — dumbbells, kettlebells, or even two water bottles.
- Stand tall, shoulders back, and walk steadily for the set time.
- Focus on posture and controlled breathing.
5. Shoulder Bridge: 3 sets of 10
- Lie on your back with knees bent and feet flat on the floor, arms by your sides.
- Press through your heels to lift your hips toward the ceiling, squeezing your glutes.
- Lower back down slowly without letting your lower back collapse.
- To make it harder, lift one knee toward your chest as you bridge, then switch sides.
More from Tom's Guide
- ‘This standing abs sequence challenges your core through rotation, balance, and controlled strength’ — and it's demanding, effective and easy to do at home, according to a personal trainer
- 'People assume their spinal health is determined entirely by what happens in the gym': spinal expert shares 3 key habits you need to build now
- Stiff shoulders? A mobility and strength coach says, 'Try these 4 moves today'
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