Strength After 60: Simple Routines to Prevent Muscle Loss

7. Gentle Romanian Deadlifts: Train for Lifting and Stability

Every time you bend down to pick something up, you’re using the hip hinge movement. Romanian deadlifts are a safe, spine-friendly way to train the back of your legs and lower back. Start standing with feet hip-width apart, holding weights or simply placing your hands on your thighs. Slowly slide your hands or weights down along your thighs by pushing your hips back—not your knees forward—keeping a soft bend in your knees. Pause when you feel a gentle stretch in the backs of your thighs, then rise upright by squeezing your glutes. Use a chair or countertop for balance if needed. It’s not about reaching the floor, but feeling the motion and maintaining a long, strong back. This move helps make daily bending, cleaning, and even tying shoes smoother and safer.

8. Supported Side Leg Raises: Improve Balance and Hip Stability

Balance isn’t just about avoiding falls; it’s feeling steady and capable during daily movements. Supported side leg raises strengthen hips, outer thighs, and your core’s stabilizer muscles—crucial for healthy walking and safe transfers. Stand tall beside a sturdy chair or countertop for support. Keeping your toe pointed forward, slowly lift one leg out to the side, pause briefly, and lower it back down with control. Don’t worry about how high you lift—focus on moving with confidence and without wobbles. Switch sides after several reps. As you progress, try briefly balancing without holding on or adding a gentle ankle weight for challenge. This small but mighty movement quietly builds the kind of strength that keeps you moving through each day with reassurance.