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As we get older, strength training becomes less about building muscle and more about protecting yourself against age-related falls and loss of independence. Starting from the age of 30, adults lose 3-8% of their muscle mass per decade — a process called sarcopenia. This accelerates dramatically after the age of 60.One of the best ways to slow down and even reverse this loss of muscle is to exercise. Strength training doesn’t have to mean hours in the gym lifting weights; simply using your bodyweight is a great way to build and maintain muscle, protect your bone density, and prevent falls.Yet if you’re a complete beginner, or you’re returning to fitness following an extended break, it can be tricky to know where to start. To find out more, I asked geriatric kinesiologist Mercedes Fernandez for the five standing bodyweight exercises she recommends to clients. A kinesiologist studies human body movement to help people recover from injuries and manage chronic health conditions. While all of these exercises are suitable for beginners, if you’re working out with an injury, it’s always best to seek personalized advice from a medical professional.
Mercedes Fernandez is a geriatric kinesiologist and movement educator specializing in active aging, mobility, and functional wellness for older adults. She is also an Aquatic Therapy Specialist with a Master's in Kinesiology and a lifelong passion for inclusive, movement-based care. With over 10 years of experience leading engaging virtual and in-person classes, she is passionate about helping individuals build confidence, strength, balance, and connection through accessible movement practices.
