Best Standing Exercises for Weight Loss and Full Body Strength
For those who groan at the idea of getting down on the floor for exercise, here’s some good news: standing workouts are just as effective for muscle toning and weight loss! Standing exercises are also great for boosting mobility since standing forces you to engage critical muscles for balance and stability.
Why Strength Training Matters Over Age 50
Strength training, especially if you are over 50, is critical because it’s “use it or lose it” when it comes to muscle mass!
From birth to around age 35, muscle mass increases. After that, though, it starts to decline unless you are adding conscious movement into your routine. As people get older, many slow down how active they are which also affects their mobility and balance.
Since you naturally start to lose muscle mass, it’s essential to compensate with strength training exercises after age 50! You can strength train while sitting, lying down, or, as with this group of exercises, standing up.
Standing Workout for Strength and Stability
These are our favorite bodyweight strength exercises that help improve balance and muscle tone! The only equipment you need is a chair.
How to Do This Standing Workout
There are three sets of exercises in this workout. Each set has different movements, including one upper body exercise, one core exercise, and one lower body exercise. You do each exercise in the set for ten reps. For exercises that alternate sides, do five on each. Take a short break between sets and march.
Set One
Airplane Backflys
Stand on one leg, and bend slightly forward as you raise the other leg behind you. Lift the leg as far as your balance allows. Feel free to leave your toe touching the ground if you feel unstable.
Hold your hands in front near your waist as if you have weights in each hand. Now, lift your arms up to the sides until your hands are about shoulder height. As you lift, squeeze your shoulder blades together.
Slowly return to the start and then repeat the movement on the other leg. Go slowly and pay attention to your balance.
Modification: If necessary, you can modify this exercise by bending forward with both feet on the ground and lifting your arms up.
Side Crunches
Stand with your feet together and your hands on your waist. Raise one knee up. At the same time, place that same hand up near your ear. As you move your knee, bend to the side and try to touch your elbow with it. Alternate sides, going elbow to knee as you work the core.
Calf Raises
Stand with your feet shoulder-width apart and your hands on your waist. Raise up on your toes and hold for a few seconds. Slowly return your heels to the ground.
March
March for about 30 seconds or for as long as you need to rest.
Set Two
Modified Push Ups
Bring in a sturdy chair. Place your hands on the side of the chair with your legs stretched back.
Lift one leg back as you lower your body toward the chair. Just go as low as you are able. It is okay just to bend your elbows slightly and push back up.
Modification: Lean against a wall instead of a chair.
Core Rotations
Stand with your feet shoulder-width apart. Raise one knee up and grip your hands in front of your body at shoulder height.
Twist your core as you swing your arms to the side of the raised knee. Do five on one side and then switch sides.
Abductions
Stand with feet shoulder-width apart and your hands on your waist. Lift one leg out to the side and squeeze. Return the leg down to the ground. Do five on one side and then switch sides.
March
March for about 30 seconds or for as long as you need to rest.
Set Three
Lateral Raises
Stand with your feet together and your arms at your sides. As you raise one knee up, lift both arms to about shoulder-width. They should not go higher than your collarbone. You should alternate knees for ten reps.
Standing Ks
Stand with your feet together and your arms at your side. Raise one arm over slightly your above shoulder height. Keep that arm up while your raise the leg on the same side. Crunch your arm near your leg, so your body forms a “K.” Do five on each side.
Squats
Start with your feet shoulder-width apart and your core engaged. Lift your arms out in front of your body to shoulder height.
Bend your knees and press back on your heels. It should feel like you are going to sit in a chair. Only squat as far as you can.
Modification: Sit on a chair and then stand up.
Interested in More Standing Workouts?
Check out the Mighty Health workout library for more exercises for those over 50. You’ll find standing workouts, resistance band workouts, chair workouts, low impact pilates workouts, and much more! Mighty Health is your home for healthy living, and we are excited to help you thrive during the best years of your life!
