Standing exercises for muscle definition after 70: 4 movements

Strengthening your muscles is good for your overall well-being and independence.

It’s never too late to start building muscle. Additionally, strengthening your muscles is good for your overall health, daily functioning, independence and longevity. Muscle definition isn’t about being vain; it’s about staying strong.

“Maintaining muscle mass as we age is as much about strength as it is about preserving our ability to interact with the world the way we want. Whether it’s keeping us from falling, moving heavy objects, (or) getting up off the ground after playing with our grandchildren…There’s no reason why life should be less enjoyable as we age. Muscle mass is one way to ensure that this is the case,” explains Gabriel Ettenson, MS, PTchief medical advisor at Hypervibe and co-founder of Sage Space.

You can define muscle and build strength from age 70 and beyond, and we have just the perfect plan to help you start your mission. We spoke with the experts and below you’ll find four standing exercises you can do to help you sculpt strong muscles after 70.

“I like standing exercises because they allow us to work on strength while integrating balance, coordination and posture. Instead of training a muscle in isolation, we can challenge someone to maintain balance, control their body position and move with purpose at the same time,” explains Erik Pridepersonal trainer at Pride Fitness.

Goblet squats

“Goblet squats are great for strengthening the legs and glutes, which are important for getting up from a chair, climbing stairs, and maintaining independence,” says Pride.

1. Stand straight with your feet slightly wider than shoulder-width apart.
2. Hold a dumbbell with both hands in front of your chest, elbows pointed down and tucked in.
3. Hinge at the hips and bend your knees to squat, keeping the weight in place.
4. Squat as far as possible with your back straight.
5. Push through your heels to return to the starting position.

Standing Band Rows

“Standing resistance band rows help strengthen the upper back and improve postural strength, especially for people who spend a lot of time sitting,” Pride tells us.

1. Start by anchoring a resistance band to a sturdy pole at chest level (or a doorknob).
2. Stand straight, facing the anchor point.
3. Hold the handles with both hands.
4. Bend your elbows and pull the band toward your chest.
5. Squeeze your shoulder blades together.
6. Extend your arms to the starting position.

Standing Dumbbell Shoulder Press

“Dumbbell shoulder presses can help maintain upper body strength, provided the individual has the shoulder mobility to perform them comfortably. For anyone with limited shoulder mobility, I would modify the movement rather than forcing the range,” Pride points out.

1. Stand straight with your feet hip-width apart.
2. Hold a dumbbell in each hand at shoulder level with your palms facing forward.
3. Press the weights overhead while extending your arms.
4. Use control as you lower the weights to shoulder height.

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Calf raises

“Calf raises strengthen the lower legs and help with walking, pushing strength and balance,” says Pride.

1. Start by standing straight with your feet hip-width apart, holding an optional light dumbbell in each hand.
2. Engage your heart.
3. Slowly rise on your tiptoes.
4. Hold for 2 to 3 seconds at the top.
5. Lower with control.

Alexa Mellardo