How to Strengthen Your Bones and Muscles After 50
As we age, our bones naturally become less dense, increasing the risk of osteoporosis-related fractures. In fact, one in two women over 50 will experience an osteoporosis-related fracture. However, you can slow down and even reverse bone loss by strengthening your muscles and applying the right kind of stress to your bones.
In this guide, I will show you two essential movements that will help build strength in both your upper and lower body. These exercises will be presented in progressions from beginner to advanced, allowing you to safely build strength over time.
Lower Body Strengthening: Sit-to-Stand Progression
A strong lower body is crucial for mobility, balance, and independence. This exercise progression strengthens the quads, glutes, and calves while also improving bone density in the legs and hips.
Step 1: Seated Leg Squeeze (Beginner Level)
This exercise is great for those who struggle to stand up from a chair.
How to do it:
Sit at the edge of a chair with feet slightly wider than hip-width apart.
Lift your toes toward your nose and press your heels into the ground.
Squeeze your quads and glutes, holding for three seconds before relaxing.
Repeat for one minute (about 15 to 20 repetitions).
Once you can do this easily, move on to the next step.
Step 2: Supported Sit-to-Stand
This version allows you to use your arms for support as you build lower body strength.
How to do it:
Stand with feet hip-width apart, toes slightly turned out.
Push your hips back, keeping weight in your heels, and lower yourself onto the chair with control.
Use your hands on your knees for support as you stand back up.
If this is too difficult, place pillows on the chair to reduce the range of motion.
Repeat for 15 to 20 repetitions.
If this feels easy, remove the pillows and move to the next step.
Step 3: Sit-to-Stand Without Support
Now, you will do this movement without using your hands.
How to do it:
Sit at the edge of the chair with feet wider than hip-width.
Engage your core and glutes, lean forward slightly, and push through your heels to stand.
Lower yourself back down with control.
Repeat for 15 to 20 repetitions.
Once this becomes easy, move on to the next step.
Step 4: Fully Extended Sit-to-Stand
This version engages the calves and feet for better stability and impact absorption.
How to do it:
Perform a sit-to-stand, but as you reach the top, rise onto your toes.
Slowly lower back down.
Repeat for 15 to 20 repetitions.
If you are ready for more challenge, try the next step.
Step 5: Sit-to-Hop
This version adds impact, which is important for stimulating bone growth.
How to do it:
Stand up quickly from the chair and add a small jump at the top.
Land softly to minimize stress on the joints.
Repeat for 10 to 15 repetitions.
Upper Body Strengthening: Push-Up Progression
A strong upper body helps maintain bone density in the arms, shoulders, and spine. The following push-up variations allow you to start at any level and progress safely.
Step 1: Wall Push-Ups (Beginner Level)
Great for those who struggle with upper body strength.
How to do it:
Stand facing a sturdy wall and place your hands slightly wider than shoulder-width apart.
Step back so your body is at an angle.
Lower your chest toward the wall, keeping elbows close to your ribs.
Push back up.
Repeat for 15 repetitions.
Once this feels easy, move to the next step.
Step 2: High Chair Push-Ups
This increases the difficulty while still reducing strain on the wrists and shoulders.
How to do it:
Place your hands on the edge of a sturdy chair, turning fingers slightly outward.
Step back and engage your core.
Lower your chest toward the chair, keeping elbows close.
Push back up.
Repeat for 15 repetitions.
Once mastered, progress to the next step.
Step 3: Low Chair Push-Ups
This further increases the challenge by reducing the angle of incline.
How to do it:
Flip the chair around and place your hands on the seat.
Step back, squeeze your core and glutes.
Lower your chest toward the chair and push back up.
Repeat for 15 repetitions.
If this feels easy, move to the next step.
Step 4: Kneeling Push-Ups
Now you will perform push-ups on the floor.
How to do it:
Kneel on a mat and place hands slightly wider than shoulders.
Lower your chest to the ground, keeping your elbows tucked.
Push back up.
Repeat for 10 to 15 repetitions.
If this is too easy, try the next step.
Step 5: Half Kneeling Push-Ups
This version strengthens your eccentric (lowering) movement before advancing to full push-ups.
How to do it:
Start in a plank position on your toes.
Lower yourself slowly to the ground.
Drop to your knees before pushing back up.
Repeat for 10 to 15 repetitions.
If you can do these well, move to the final step.
Step 6: Full Push-Ups
Now, you are ready for regular push-ups.
How to do it:
Get into a full plank position with hands under shoulders.
Lower your chest toward the floor.
Push back up.
Repeat for 10 to 15 repetitions.
How to Structure Your Workout
Perform this 10-minute workout three days a week:
Sit-to-Stand Variation – 1 minute
Rest – 30 seconds
Push-Up Variation – 1 minute
Rest – 30 seconds
Repeat for 3 Rounds
This routine will build bone density, improve muscle strength, and enhance mobility safely.
Final Thoughts
Maintaining bone density and muscle strength after 50 is essential for preventing fractures, improving mobility, and staying active. By following these progressions, you can safely build strength at any level and gradually increase difficulty over time.
Stay consistent, listen to your body, and celebrate your progress. Your future self will thank you.