5 Morning Exercises Women Over 60 Need to Keep Muscle From Disappearing

5 Morning Exercises Women Over 60 Need to Keep Muscle From Disappearing

Expert-Recommended
Maintaining strong, healthy muscles as you age is essential for leading an active, independent life.
ByAlexa MellardoAugust 23, 2026

Real talk: There’s one thing you simply can’t live independently without in life—especially as you age. What might that be? Muscle mass. After all, strong muscles are essential for performing daily tasks and the active hobbies you love most with ease

You naturally lose lean muscle as you age, so it’s important to build and maintain it. To help you get on the right track, we spoke with Denise Chakoian, Rhode Island Certified Fitness Trainer and Owner of Core Cycle and Fitness LaGree, who has 16+ years of experience under her belt training individuals of every age and level of fitness. Chakoian shares five morning exercises women over 60 need to keep muscle from disappearing

“I chose these exercises because they work several of the major muscle groups that tend to lose strength with age,” Chakoian tells us. “Together, these five movements provide a simple full-body routine that can be done at home without special equipment.”

So whether you start doing them on your own or with your besties, let’s get started!

Chair Squats

“Chair squats strengthen the legs and hips, which are important for getting up, walking, and staying independent,” Chakoian shares

1. Stand tall in front of a sturdy chair with your feet hip-width apart, toes pointing forward.
2. Activate your core and keep your chest lifted.
3. Reach your arms forward.
4. Bend at the knees and hips and lower slowly into a squat—as if you’re about to sit down. Make sure your weight stays in your heels.
5. Hover just about the chair’s seat, holding for 5 to 10 seconds.
6. Press through your heels to rise back up.

Wall Pushups

“Wall pushups give the arms, chest, and shoulders some resistance without putting too much stress on the joints,” Chakoian tells us

1. Begin standing tall, arms-length away from a wall.
2. Place your hands shoulder-width apart on the surface.
3. Engage your core and bend your elbows to lower your chest toward the wall.
4. Press back up to the starting position, keeping the movement slow and controlled.

Standing Calf Raises

1. Begin by standing tall with your feet hip-width apart.
2. Engage your core.
3. Slowly rise onto your toes, lifting for 1 second.
4. Lower back down for 3+ seconds.

Glute Bridges

1. Lie flat on your back with bent knees and feet hip-width apart on the floor, arms at your sides with palms pressing into the ground.
2. Brace your core.
3. Press through your heels to lift your hips until your body forms a straight line from head to heels.
4. Squeeze your buttocks, holding at the top for 2 seconds.
5. Lower your hips back to the start position.

Standing Knee Raises

1. Start by standing tall with your feet hip-width apart and arms at your sides.
2. Lift your left knee up to hip level while keeping your core engaged.
3. Lower your foot and repeat on your right side, lifting your right knee up to hip level.
4. Continue to alternate knee lifts.

Alexa Mellardo
Alexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home. Read more about Alexa
Filed Under
Build Muscle // Fitness // Morning Exercise // Over 60 // Women’s Health // Workouts