Ageless Strength: Essential Moves to Combat Muscle Loss Post-50

Lisette Marie

17. Single-Leg Romanian Deadlifts (RDLs): Unilateral Balance & Strength

Pregnant Woman Doing Single Leg Dumbbell Deadlift In Park. Photo Credit: Envato @kjekol

Challenge your balance and build robust hamstring, glute, and lower back strength with the Single-Leg RDL. Standing on one leg (with a slight knee bend), hinge at your hips to lower your torso towards the ground while extending the other leg straight back for balance, keeping your back flat. This unilateral movement not only strengthens the posterior chain but also significantly improves balance and proprioception, vital for stability and fall prevention. Start with bodyweight and gradually add light dumbbells as you master the form.

18. Wall Slides (Scapular Wall Slides): Reclaiming Shoulder Mobility

Man physiotherapist stretching shoulder and arm patient at a clinic. Photo Credit: Envato @AmnajKhetsamtip

Improve shoulder mobility, upper back engagement, and posture with gentle yet effective Wall Slides. Stand with your back against a wall, feet slightly away. Bend your elbows to 90 degrees, pressing your forearms, wrists, and the backs of your hands against the wall. Slowly slide your arms up the wall as high as you can while maintaining contact, then slowly slide them back down. This exercise helps activate and strengthen the muscles around your shoulder blades, countering rounded shoulders and promoting better overhead movement.

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17. Single-Leg Romanian Deadlifts (RDLs): Unilateral Balance & Strength

18. Wall Slides (Scapular Wall Slides): Reclaiming Shoulder Mobility

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