Preserving muscle is crucial if you want to maintain your physical independence and capability as you age.

Each decade from the age of 30, the human body naturally loses 5-8% of it's muscle mass unless you do something to prevent this phenomenon from occurring.

This means by the time you reach 70, you could easily have up to 30% less muscle in your body - and this can have a profound effect on your ability to perform basic daily tasks, stay agile and prevent injuries and musculoskeletal disorders.

So what's the solution to protecting and preserving your muscle?

The answer is the right type of daily exercise and incorporating basic strength and resistance movements into your routine. 

Here, we reveal our top recommended simple bodyweight exercises for building muscle.  These exercises can be done at home in less than 30 minutes and will help to ensure you don't suffer from muscle loss and degeneration that can great impact your quality of life.

The Benefits of Bodyweight Exercises

When it comes to building muscle, you don’t need an elaborate gym setup or a plethora of equipment.

Bodyweight exercises offer a fantastic way to develop strength, increase muscle mass, and improve overall fitness without the need for weights or machines.

Whether you’re a beginner or looking to add variety to your workout routine, incorporating bodyweight exercises can help you improve your body composition and achieve your health and fitness goals.

Before diving into specific exercises, let’s take a moment to highlight the benefits of bodyweight training:

1. Accessibility: Bodyweight exercises can be done anywhere—at home, in the park, or while traveling—making them convenient for anyone, regardless of fitness level.  If there is one piece of equipment that you should have, it would be a yoga mat for cushioning and to provide a non-slip surface when performing your exercises;

2. Functional Strength: These exercises mimic everyday movements, helping you develop functional mobility and strength that translates into real-life activities;

3. Flexibility and Balance: Bodyweight training improves flexibility and balance, enhancing your overall physical performance;

4. Minimal Equipment: With no equipment required (or just minimal gear like a yoga mat), bodyweight exercises are budget-friendly and easy to integrate into your routine.

Simple Bodyweight Exercises for Muscle Building

Here are some effective bodyweight exercises that target major muscle groups and help build strength:

1.  Push-Ups

Target Muscles:

How to Do It: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up to the starting position. To modify, perform push-ups on your knees or against a wall.

2.   Squats

Target Muscles:  Quadriceps, hamstrings, glutes

How to Do It: Stand with your feet shoulder-width apart. Lower your body as if you’re sitting back into a chair, keeping your chest up and knees behind your toes. Rise back to the starting position. For added intensity, try jump squats.

3.  Lunges

Target Muscles: Quadriceps, hamstrings, glutes, calves

How to Do It: Stand upright and take a step forward with your right leg, lowering your hips until both knees are at about a 90-degree angle. Push back to the starting position and switch legs. You can perform forward, reverse, or lateral lunges for variety.

4.  Plank

Target Muscles: Core, shoulders, back

How to Do It: Begin in a push-up position but rest on your forearms instead of your hands. Keep your body in a straight line from head to heels, engaging your core. Hold this position for as long as possible, aiming for 30 seconds to 1 minute.

5.  Burpees

Target Muscles: Full body (chest, arms, legs, core)

How to Do It: From a standing position, drop into a squat, place your hands on the ground, and jump your feet back into a plank. Perform a push-up (optional), jump your feet back to your hands, and explode into a jump. Burpees are great for building strength and endurance.

6.  Mountain Climbers

Target Muscles: Core, shoulders, legs

How to Do It: Start in a plank position. Bring one knee toward your chest, then quickly switch legs, alternating in a running motion. Keep your core engaged and maintain a steady pace for 30 seconds to 1 minute.

7.  Dips

Target Muscles: Triceps, shoulders, chest

How to Do It: Find a sturdy surface, like a bench or chair. Sit on the edge, placing your hands next to your hips. Slide your butt off the edge and lower your body by bending your elbows, then push back up to the starting position.

Creating a Bodyweight Workout Routine

To build muscle effectively with bodyweight exercises, aim for a balanced routine that targets all major muscle groups. Here’s a simple workout structure you can follow:

• Warm-Up (5 minutes): Start with light cardio (jumping jacks, high knees) and dynamic stretches to prepare your body.
• Workout (15-25 minutes): Perform 2-3 sets of 10-12 repetitions for each exercise, resting for 30-60 seconds between sets.  Choose 4-6 exercises to create a full-body workout or circuit.
• Cool Down (5 minutes): Finish with static stretches to promote flexibility, recovery and prevent soreness.

Tips for Success

• Focus on Form: Prioritise proper form over the number of repetitions to prevent injury and maximise effectiveness.
• Progress Gradually: Increase the intensity of your workouts by adding more repetitions, sets, or variations of exercises as you get stronger.
• Stay Consistent: Aim to incorporate bodyweight workouts into your routine 2-4 times a week for optimal results.

The Main Take Away

Protecting and preserving your muscle mass is vital if you want to maintain a high quality of life physically as you age.

The good news is, you don't need expensive equipment or to visit a gym if you'd prefer to workout in the comfort of your own home.

Simple bodyweight exercises provide an effective and accessible way to enhance your strength and maintain your mobility and physical capability.

By incorporating these suggested exercises into your routine, you’ll not only build muscle but also improve your overall fitness and well-being. So, get moving, stay consistent, and enjoy the journey to a stronger you.

Tolman Self Care.