Simple Power Moves After 60: 10-Minute Routines to Prevent Muscle Loss

9. Quick Glute Bridge Pulses

What it trains: glutes, hamstrings, and the power to extend the hip rapidly when standing or climbing stairs. Why it helps: strong, responsive hip extension supports upright posture and reduces strain on knees. How to do it: lie on your back with knees bent and feet flat. Drive the hips up quickly into a bridge, then perform small rapid pulses at the top for short bursts of power. Lower slowly between pulses. Modify by performing smaller ranges or by doing a glute squeeze while seated if floor work is uncomfortable. Progress by moving to single-leg bridge pulses when you have stable control. Safety notes: avoid arching the lower back; keep movement driven by the hips. These rapid pulses build fast-twitch recruitment in the hips, improving stair climbing and rise-to-stand actions.

10. Overhead Press with Light Drive

What it trains: shoulders, upper back, and coordinated leg drive that creates upward power for reaching overhead. Why it helps: reaching up to shelves or lifting items overhead benefits from a quick, coordinated push. How to do it: hold light dumbbells or filled water bottles at shoulder height. Use a slight, quick leg drive to help press the weights overhead in a short, explosive movement, then lower with control. If standing is hard, perform seated presses focusing on speed of the upward phase. Modify by using lighter weight or no weight and working only to a comfortable range. Progress by increasing the speed of the push before adding load. Safety notes: avoid sudden, jerky motions if you have shoulder pain; consult a clinician for persistent symptoms. This movement trains coordinated whole-body power that helps with daily reaching tasks.