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5 Daily Moves to Boost Bone Density After 50

Do these simple exercises every day to help keep your body and bones healthy.

FACT CHECKED BY Christopher Roback
Dr_Lisa_Folden_WeShape17
FACT CHECKED BY Christopher Roback

Dr. Lisa Folden is a physical therapist and body image coach who contributes to WeShape, a company devoted to helping people feel comfortable in their bodies. In one viral video, she offers five easy exercises that you can do at any age. “If you're a woman aged 51, I have five exercises you should be doing every single day to help keep you strong and build good bone density,” she says at the start of the video.


During Menopause, Hormones Change, and Bone Density Decreases

“You might wonder why 51? Well, that is the average onset of menopause for most women, and with menopause comes changing hormones and decreasing bone density, which makes us more at risk for falls and fractures. We don't need that,” she says in the video.

5 Exercises to Improve Bone Density

Sporty mature woman in sportswear and earphones looking at camera while jogging in a green park on a sunny summer dayShutterstock

“So follow me along for these five exercises, which are weight bearing and body weight exercises to help you maintain good bone density,” she says.

1. Wall Sit

wall sit exerciseShutterstock

The first one is a wall sit. “You're going to get against a wall and rest your back. Walk your feet maybe 12 to 24 inches away from the wall based on your height. And then you're going to lower your body down until your knees are bent to about 90 degrees,” she says.

Engage Your Core

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

“You're going to engage your core and simply hold here. Try holding for 30 seconds and repeating this five times,” she continues. “You'll feel a good burn in your quads, and your bones will definitely get the benefit of this load-bearing exercise.”

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

2. Mini Squats

Senior woman stretching, online training in living room. Balancing yoga exercise. Exercising for emotional and spiritual health. Well-being, wellness for retired female. Domestic yoga practiceShutterstock

The following exercise is a mini squat. “You're going to get in a position where your feet are about hip-width apart or just wider, and your feet are slightly turned out. You're going to engage your core, and you're just going to bend and come up to standing.”

Squeeze Glutes While Keeping Core Engaged

Strength in teamwork. Two young attractive female athletes exercise on the beach doing squats with a sunrise and ocean in the background. The focus is soft and dreamy.Shutterstock

“And we're not going down low, but every time we come up, we're squeezing the glutes, we're keeping our core engaged,” she says. “We're keeping our posture upright and tall, not bending over. Try to do 10 to 12 reps here, and if it feels good, repeat that twice.”

3. Deadlift

Older women Body Warming Before exercising in the parkShutterstock

The following exercise is a deadlift. “You're going to stand with your feet about hip-width apart. Your knees are really soft, not locked back. You're going to engage your core, and you're going to hinge forward at your waist, keeping your spine straight. Then you're going to activate your glutes and your hamstrings to bring you back up to standing, squeezing,” she says.

Again, Engage Your Core

Young girl showing sporty belly against the sea on the beachShutterstock

“You're going to repeat that motion down back is tall. The squeezing core is engaged. Try doing 10 to 12 of these and see how they feel. This is going to give you a great workout to your glutes and your hamstrings,” she says.

4. Side Step Squat

Smiling senior woman making squat exercise at home, active sporty elderly lady training on her yoga mat, smiling during fitness workout in her airy, well-lit living room, copy spaceShutterstock

Exercise number four is called a side-step squat. She recommends getting to the end of your mat, with feet hip-width apart, and getting down into a mini squat. “Engage the core, and you're going to quickly step to the side, maintaining good distance between your feet and staying low the entire time,” she says.

Engage the Core

outdoor portrait of a beautiful middle aged blonde woman. attractive sexy girl in a field with flowersShutterstock

“You can do this for about 30 seconds. You'll feel the burn, and you'll get all the benefits of this great load-bearing exercise,” she explains.

RELATED:I'm 50+, and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

5. Wall Pushup

Sporty woman doing press ups against a white wall outside.Shutterstock

“The last exercise is a wall pushup. You are gonna go to a wall, get your hands just below shoulder height and step away from the wall so that you're in a plank position,” she says.

Engage Your Core

positive woman stretching outdoors preparing for exercise in sportswearShutterstock

“Engage your core so that your pelvis isn't tilted forward or tucked too far under you, lower yourself down using your arms, and push yourself away. Maintain good form. Keep your chin and repeat 10 to 15 times,” she explains.

Do These Exercises at Least Twice a Week

Group of multiethnic mature people stretching arms outdoor. Middle aged yoga class doing breathing exercise at park. Beautifil women and fit men doing breath exercise together with outstretched arms.Shutterstock

“Do all five of these exercises a couple of times a week. And as you're approaching menopause, you will see the benefits of improved bone density and overall strength,” she says.

RELATED: I Lost Inches From My Waist on Ozempic and Here Are 15 Weight Loss Tips I Have for You

Menopause Speeds Up Bone Loss

Mature woman workout before fitness training session at home.Shutterstock

According to the Endocrine Society, menopause significantly speeds up bone loss and increases the risk of osteoporosis. “Research indicates that up to 20% of bone loss can happen during these stages, and approximately 1 in 10 women over the age of 60 are affected by osteoporosis worldwide,” they say.

Exercise and Diet Can Make a Big Difference

While there are drugs to treat this, exercise and diet can make a big difference. “A customized exercise regimen supports proper maintenance of the skeleton, including resistance, balance, and weight-bearing exercises,” they say. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Dr. Lisa Folden is a physical therapist and body image coach who contributes to WeShape, a company devoted to helping people feel comfortable in their bodies. In one viral video, she offers five easy exercises that you can do at any age. “If you're a woman aged 51, I have five exercises you should be doing every single day to help keep you strong and build good bone density,” she says at the start of the video.


During Menopause, Hormones Change, and Bone Density Decreases

“You might wonder why 51? Well, that is the average onset of menopause for most women, and with menopause comes changing hormones and decreasing bone density, which makes us more at risk for falls and fractures. We don't need that,” she says in the video.

5 Exercises to Improve Bone Density

Sporty mature woman in sportswear and earphones looking at camera while jogging in a green park on a sunny summer dayShutterstock

“So follow me along for these five exercises, which are weight bearing and body weight exercises to help you maintain good bone density,” she says.

1. Wall Sit

wall sit exerciseShutterstock

The first one is a wall sit. “You're going to get against a wall and rest your back. Walk your feet maybe 12 to 24 inches away from the wall based on your height. And then you're going to lower your body down until your knees are bent to about 90 degrees,” she says.

Engage Your Core

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

“You're going to engage your core and simply hold here. Try holding for 30 seconds and repeating this five times,” she continues. “You'll feel a good burn in your quads, and your bones will definitely get the benefit of this load-bearing exercise.”

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

2. Mini Squats

Senior woman stretching, online training in living room. Balancing yoga exercise. Exercising for emotional and spiritual health. Well-being, wellness for retired female. Domestic yoga practiceShutterstock

The following exercise is a mini squat. “You're going to get in a position where your feet are about hip-width apart or just wider, and your feet are slightly turned out. You're going to engage your core, and you're just going to bend and come up to standing.”

Squeeze Glutes While Keeping Core Engaged

Strength in teamwork. Two young attractive female athletes exercise on the beach doing squats with a sunrise and ocean in the background. The focus is soft and dreamy.Shutterstock

“And we're not going down low, but every time we come up, we're squeezing the glutes, we're keeping our core engaged,” she says. “We're keeping our posture upright and tall, not bending over. Try to do 10 to 12 reps here, and if it feels good, repeat that twice.”

3. Deadlift

Older women Body Warming Before exercising in the parkShutterstock

The following exercise is a deadlift. “You're going to stand with your feet about hip-width apart. Your knees are really soft, not locked back. You're going to engage your core, and you're going to hinge forward at your waist, keeping your spine straight. Then you're going to activate your glutes and your hamstrings to bring you back up to standing, squeezing,” she says.

Again, Engage Your Core

Young girl showing sporty belly against the sea on the beachShutterstock

“You're going to repeat that motion down back is tall. The squeezing core is engaged. Try doing 10 to 12 of these and see how they feel. This is going to give you a great workout to your glutes and your hamstrings,” she says.

4. Side Step Squat

Smiling senior woman making squat exercise at home, active sporty elderly lady training on her yoga mat, smiling during fitness workout in her airy, well-lit living room, copy spaceShutterstock

Exercise number four is called a side-step squat. She recommends getting to the end of your mat, with feet hip-width apart, and getting down into a mini squat. “Engage the core, and you're going to quickly step to the side, maintaining good distance between your feet and staying low the entire time,” she says.

Engage the Core

outdoor portrait of a beautiful middle aged blonde woman. attractive sexy girl in a field with flowersShutterstock

“You can do this for about 30 seconds. You'll feel the burn, and you'll get all the benefits of this great load-bearing exercise,” she explains.

RELATED:I'm 50+, and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

5. Wall Pushup

Sporty woman doing press ups against a white wall outside.Shutterstock

“The last exercise is a wall pushup. You are gonna go to a wall, get your hands just below shoulder height and step away from the wall so that you're in a plank position,” she says.

Engage Your Core

positive woman stretching outdoors preparing for exercise in sportswearShutterstock

“Engage your core so that your pelvis isn't tilted forward or tucked too far under you, lower yourself down using your arms, and push yourself away. Maintain good form. Keep your chin and repeat 10 to 15 times,” she explains.

Do These Exercises at Least Twice a Week

Group of multiethnic mature people stretching arms outdoor. Middle aged yoga class doing breathing exercise at park. Beautifil women and fit men doing breath exercise together with outstretched arms.Shutterstock

“Do all five of these exercises a couple of times a week. And as you're approaching menopause, you will see the benefits of improved bone density and overall strength,” she says.

RELATED: I Lost Inches From My Waist on Ozempic and Here Are 15 Weight Loss Tips I Have for You

Menopause Speeds Up Bone Loss

Mature woman workout before fitness training session at home.Shutterstock

According to the Endocrine Society, menopause significantly speeds up bone loss and increases the risk of osteoporosis. “Research indicates that up to 20% of bone loss can happen during these stages, and approximately 1 in 10 women over the age of 60 are affected by osteoporosis worldwide,” they say.

Exercise and Diet Can Make a Big Difference

While there are drugs to treat this, exercise and diet can make a big difference. “A customized exercise regimen supports proper maintenance of the skeleton, including resistance, balance, and weight-bearing exercises,” they say. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Portrait of fit young woman with jump rope in a park. Fitness female doing skipping workout outdoors on a sunny day.
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

According to the current Physical Activity Guidelines for Americans, each week, adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, something that works all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Why are weight-bearing exercises important? Amongst the many benefits, strengthening muscles improves bone density, which becomes more and more important as we age. Do you want to add weight-bearing exercises to your routine? Here are 6 great options, courtesy of certified fitness trainer Jason Kozma, aka Mr. America, and Mr. Muscle Beach, who is a champion bodybuilder who trains clients at Santa Monica-based High-Performance Personal Training.


Walking

Man walking on sunlit trail in autumn forest enjoying peaceful walk in natureShutterstock

Walking is the first weight-bearing exercise that Kozma recommends. “Aim for brisk walks for at least 30 minutes most days of the week,” he says. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Dancing

RUSSIA, MOSCOW, 2017 - MARCH 12: Group of young women in sportswear at Zumba dance fitness class in white Zumba studioShutterstock

“Whether it's ballroom dancing, Zumba, or hip-hop, dancing is a fun way to get weight-bearing exercise while improving balance and coordination,” says Kozma. Dancing is a great workout for many reasons. Not only does it build strength and promote flexibility, but helps you lose weight and even promotes cardiovascular function. A 2016 study published in the American Journal of Preventive Medicine determined that people who engaged in moderate-intensity dancing were 46 percent less likely to develop heart disease or die from it than non-dancers. In comparison, moderate-intensity walkers were just 25 percent less likely to suffer heart health issues.

Strength Training

,Fitness, lunges, workout, gym, exercise, instructor, personal, trainerShutterstock

Strength training is a no-brainer. “Exercises using resistance bands, free weights, or weight machines can help build bone density. Focus on exercises that target major muscle groups like squats, lunges, and deadlifts,” he says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Stair Climbing

Determined woman running up on seaside mountain stairsShutterstock

“Climbing stairs is a weight-bearing activity that also provides a cardiovascular workout. Real stairs or an exercise machine,” says Kozma.

RELATED: This Is Exactly How to Lose Body Fat This Year

Hiking

Couple of Young Happy Travelers Hiking with Backpacks on the Beautiful Rocky Trail at Warm Summer Sunset. Family Travel and Adventure Concept.Shutterstock

Hiking is another great outdoor option. “Hiking over uneven terrain provides a great weight-bearing workout while also connecting you with nature. Look for trails with varied elevations for an extra challenge,” Kozma recommends. According to the National Parks Service, the physical benefits of hiking include:

  • Building stronger muscles and bones
  • Improving your sense of balance
  • Improving your heart health
  • Decreasing the risk of certain respiratory problems

Jumping Rope

Fitness,,Sport,,People,,Exercising,skipping,jumo,rope,outdoor,workoutShutterstock

Jumping rope is a high-impact exercise that can help build bone density, especially in the lower body, according to Kozma. “Start with short intervals and gradually increase as your fitness improves,” he says.

RELATED: Boost Collagen and Elasticity in 1 Month With This Supplement

Consult with a Healthcare Professional

Doctor talking to patient in officeShutterstock

While all of these workouts should be safe, “remember to consult with a healthcare professional before starting any new exercise regimen, especially if you have any existing health conditions or concerns about bone health,” says Kozma.

💪🔥Body Booster: Aim for brisk walks for at least 30 minutes most days of the week. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed.

Portrait of cheerful Vietnamese golf player
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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Maintaining good bone health is critical as we get older—it can make a huge impact on quality of life and staying active and independent. “How likely you are to develop osteoporosis — a condition that causes bones to become weak and brittle — depends on how much bone mass you attain by the time you reach age 30 and how rapidly you lose it after that,” says the Mayo Clinic. “The higher your peak bone mass, the more bone you have ‘in the bank’ and the less likely you are to develop osteoporosis as you age.” Certain exercises can seriously damage already weakened bones—here are five to avoid.


Jumping and Running

Fit athletic middle-aged woman jogging on a road alongside a canal approaching the camera with a smile of pleasure in a healthy lifestyle conceptShutterstock

High-impact exercises can cause serious injury to anyone with osteoporosis. “Activities such as jumping, running or jogging can lead to fractures in weakened bones,” says the Mayo Clinic. “Avoid jerky, rapid movements in general. Choose exercises with slow, controlled movements. If you're generally fit and strong despite having osteoporosis, however, you might be able to do somewhat higher-impact exercise than someone who is frail.”

Golf and Tennis

Portrait of cheerful Vietnamese golf playerShutterstock

Golf and tennis both require a certain amount of twisting at the waist, which can cause a spine injury, experts say. “At some point, the muscles and ligaments are pulled to the end of their stretch,” physical therapist Karen Kemmis, PT, DPT, tells CreakyJoints.org. “If you force it further, the bone has the take the strain. If the bone is weak, it may not tolerate the strain.”

RELATED: I Lost 50 Pounds in 8 Months with These 4 Simple Changes

Sit-Ups and Twisting

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living room.Shutterstock

Bending and twisting is another dangerous way of exercising for people with weakened bones. “In people who have osteoporosis, bending forward at the waist and twisting at the waist can increase the risk for broken bones in the spine,” says the Mayo Clinic. “Exercises to avoid include touching your toes or doing sit-ups. Other activities that may require you to bend or twist forcefully at the waist are golf, tennis, bowling and some yoga poses.”

Toe-Touches

Yoga at home exercise in living room house - woman on fitness mat training stretching legs touching toes.Shutterstock

Toe touches could cause compound fractures. “The front of each vertebrae is always weaker, whether you have osteoporosis or not,” Kemmis tells CreakyJoints.org. “If your bones are healthy, that portion is still less dense, but the vertebrae is strong enough to tolerate the forward movement. If you have low bone density, however, and you put a lot of force or pressure into the front of the spine — such as in a sit-up or toe touch — it increases your risk of a compression fracture.”

Related: This Is Exactly How to Lose Body Fat This Year

Not Getting Rest

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Even with appropriate bone-friendly weight-bearing exercises, rest and recuperation is still crucial. Take at least one day off a week. “You already have decreased bone density, so the repetitive stress without enough time to heal the microscopic bone damage could build up and lead to a stress fracture,” sports medicine physician David Geier, MD, tells SilverSneakers.

💪🔥Body Booster: Build a strong, flexible core to avoid spine injuries from the twisting required in sports like golf and tennis. Muscular support prevents excessive strain on the back.

FACT CHECKED BY Alek Korab
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

If you believe you are “too old to gain muscle,” think again, says one fitness expert. Cori Lefkowith is the founder of Redefining Strength and is devoted to helping people get in shape no matter their age. “Stop lying to yourself. Stop giving yourself an excuse not to work hard and move forward. Because while our body needs and goals do change as we get older, and yes, it a hundred percent becomes harder to build and retain the muscle, we can still achieve fabulous results and build muscle at any and every age,” she says in one viral YouTube video, offering 7 tips on how to build muscle after 50.


Many People “Cling to Improper Dieting and Workout Practices” That Worked When They Were Younger

According to Lefkowith there might be a big mistake you are making. “The reason we don't see the results we want as we get older is because we cling to improper dieting and workout practices that we may have gotten away with when we were younger,” she says.

Instead, You Need to Adjust with Age

Stay home alone to workout. Fit mature man in sportswear doing squats in living room interior, exercising his legs on domestic training during coronavirus isolation, free spaceShutterstock

“At every stage of life, we need to be adjusting our fueling and our training. Nothing works forever. Our body and lifestyle are constantly evolving and so should our diet and training habits meet us where we're at currently so we can always move forward and be functionally strong till a final day on this planet,” she says. “That's why I wanna share with you seven tips to maintain your lean muscle and even gain muscle as you get older.”

Tip 1: Use It Or Lose It

Tip number one is use it or lose it, says Lefkowith. “So often the reason we see more dramatic shifts in body composition and lose more muscle mass as we get older is because we've stopped doing what makes us fitter and stronger. We simply accept decline, and we use age as an excuse instead of finding ways to really challenge ourselves, things do get harder. We may feel more awkward with balance moves. We may feel like we even recover slower. We may even dislike coordination moves because they're uncomfortable. Even mainstream media has been telling people to stop doing what kept them strong in the first place, but if you don't use it, you'll lose it,” she says.

Do Moves That Challenge Your Coordination

Group of middle aged women doing abdominal exercise in gym.Shutterstock

“If you wanna keep your mind-body connection strong, which can lead to better muscle hypertrophy or muscle gains, you've gotta do moves that challenge your coordination,” she continues. “And if you not only wanna gain muscle, but stay functionally strong and avoid falls, you've gotta do those awkward balance moves. Use it or lose it. Keep challenging yourself and training those movement patterns in the gym so you move better in everyday life.”

Tip 2: Stop Dieting

Happy mature middle-aged couple cooking vegetable vegetarian salad together in the kitchen, helping in preparation of food meal. Family moments, domestic homemade foodShutterstock

“Tip number two, stop dieting,” she says. “Muscle helps keep our metabolic grade higher. It helps us burn more calories to rest and stay leaner. As we get older, we become less able to utilize protein as efficiently, making it even harder to build and retain lean muscle mass. But this is why it's even more key.”

Larger Caloric Deficits Will Make It Harder to Lose Weight and Keep It Off

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

If you continue aiming for “larger and larger calorie deficits” it “ultimately sabotages” results. “It leads to more muscle mass being lost in the process of us trying to lose weight, which only leads to metabolic adaptations and worse body composition. It leads to us actually making it harder on ourselves to lose the weight and keep it off. Plus the metabolic adaptations mean we burn even fewer calories at rest. This leads to us then slashing our calories lower and lower to try and keep losing, perpetuating the horrible weight gaining cycle as we get older,” she says.

Instead, Fuel Lean Muscle Mass

Portrait, fruit salad and apple with a senior woman in the kitchen of her home for health, diet or nutrition. Smile, food and cooking with a happy mature female pension eating healthy in the houseShutterstock

“Instead, we need to focus on fueling that lean muscle mass,” she says. “We need to focus on macros first in a very slight calorie deficit so we can help ourselves retain that lean muscle. Even as we wanna lose fat, we may even find we first need to retrain our body to eat more so we can build that lean muscle with a small calorie surplus before we even consider creating a slight deficit to lose.”

Tip 3: Do Moves That Challenge You

“Tip number three, do moves that challenge you,” she says. “Many of us have heard that strength training is key to gaining muscle, especially as we get older, and it is by challenging our muscles, we force them to rebuild and grow stronger. It's why we don't wanna fear heavy lifting as we get older.”

Lift Heavy

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

“The key is recognizing what lifting heavy is. For us, it may mean body weight training starting out, especially if you haven't trained before or haven't trained consistently in a while, or maybe using resistance bands or dumbbells over barbells. The key is not fearing loads and truly challenging yourself instead of going lighter just because you've hit a certain age. Fitness is about ability, period. We always have to meet ourselves where we're at,” she continues.

Don’t Avoid “Awkward or Uncomfortable” Moves

Mature woman stretching her body.Shutterstock

“This also means we can't avoid awkward or uncomfortable moves that challenge our mind-body connection,” she says. “Neuromuscular efficiency or that ability to recruit muscles quickly and in the right sequences to perform movements is key to us moving well and even improving our reaction times and coordination in everyday life. Not to mention that ability to recruit muscles quickly, that muscle activation will also improve your muscle hypertrophy results. So if you wanna be able to gain more muscle, you wanna improve that mind-body connection with moves that challenge your balance and your coordination while also challenging yourself with loads.”

Tip 4: Increase Protein Portions

Grilled chicken breasts and vegetablesShutterstock

“Tip number four, increase your protein portions per meal,” she recommends. “As we get older, we can develop anabolic resistance and we are less able to utilize protein as efficiently. This means we actually need to increase our protein intake, especially when we're training hard and lifting to build muscle because our muscles don't respond by increasing muscle protein synthesis in the same ways when we're younger.”

20 to 30 Grams of Protein Per Meal Is Key

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

“Increasing a portion of 20 grams of protein to 30 may be super key,” she suggests. “And if we're training harder, you may see an even better benefit from 40 grams, especially after a hard training session.”

Divide Protein Throughout the Day

Healthy senior woman smiling happily while holding a wholesome buddha bowl. Mature woman serving herself a delicious vegan meal at home. Woman taking care of her aging body with a plant-based diet.Shutterstock

“The reason I don't just say increased protein intake overall is because as we get older, we can also often see a decline in our appetite. This decline in appetite can be purely age related, but it can also be based on how we fueled in the past to try and lose weight with more extreme deficits. It can also be hard to eat a ton of protein in one sitting because it can make us feel fuller,” she says. “By increasing our intake, each meal over trying to get in a ton of protein at one meal, and even adding in a pre and post-workout snack that is protein centric, we can break up our protein intake to see results.”

You Can Also Supplement

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

You may even find that you can see an added benefit from BCAA supplementation during your workouts as leucine especially is so critical to stimulate muscle protein synthesis,” she says. “There can also be some benefit of breaking up your protein intake to keep a positive protein balance multiple times a day to promote better muscle growth.”

Tip 5: Do Mobility Work

Tip number five, do your mobility work. “We can see changes in our recovery and aches and pains can feel like they're adding up so much more as we get older. Too often we simply blame our age over recognizing the movement compensations and balances, overuse and overload that have been occurring for years that we haven't addressed. But whatever the reason, we can't ignore these issues if we wanna be able to train hard consistently to see result,” she says.

It Helps You Move Better and Recover Faster

Portrait of a good-looking cheerful middle-aged athletic woman with a dumbbell posing for the cameraShutterstock

Mobility work “is so key” because “it can help us move better and recover faster, even helping us better manage chronic inflammatory conditions that could fight our muscle gains so we can train consistently and challenge ourselves to build that lean muscle without proper recovery,” she says. “We end up training to a point of diminishing returns where we're just constantly beating our body down over allowing for proper recovery and growth. When we rest, we rebuild.”

Do 5 to 10 Minutes a Day

Smart watch woman using smartwatch touching button and touchscreen on active sports activity or morning jogging during beach sunrise or sunset. Closeup of hands and wrist with smart watch screen.Shutterstock

“We do this mobility work in every warmup so we can train to build that lean muscle more efficiently. You'll be surprised by how much even five to 10 minutes of mobility work a day helps you train harder without needing extra days off to recover,” she says.

Be Strategic with Meal Timing

Healthiness and happiness go hand in hand. Shot of a happy older couple enjoying a healthy lunch together outdoors.Shutterstock

“Tip number six, be strategic in your meal timing. I say this as a person who personally loves intermittent fasting as a meal timing. Fasting can backfire when gaining muscle is your goal, especially if you're a hard gainer,” she says. “And as we get older, we have to realize that fasting and fasted training may hinder us from gaining muscle. As in a fasted state, your muscle protein balance is negative. Basically, you break down more muscle than you build. So we put ourselves at greater risk for losing muscle the more we put ourselves in this negative protein balance. Not to mention when you train fasted, you don't necessarily have that readily available stored fuel. You need to truly push hard during a session and rebuild after you've created the muscle tissue damage.”

Eat a Pre-Workout Meal

Middle age caucasian sporty woman eating salad at home.Shutterstock

She recommends considering including a pre-workout meal with protein “to have amino acids readily available in your system, and even a carb source for immediate fuel to allow you to push harder in your sessions without fatigue,” she says. “Studies have found the resistance exercise combined with amino acid ingestion elicits the greatest anabolic response and may assist the elderly in producing a youthful muscle protein synthetic response. Provided sufficient protein is ingested following exercise. This post-workout protein consumption can even help you improve your recovery. So you can include more hard training sessions over the week.”

Tip 7: Stay Active on Recovery Days

Happy couple enjoy outdoor leisure activity together carrying and using a bike and laughing a lot. Love and friendship with mature man and woman in youthful lifestyle. Concept of joyful and excitementShutterstock

The final tip? “Stay active on your days off,” she says. “Recovery and rest days don't have to be do nothing days. And the more we can actually use these days to prep our body to move better during our training sessions, the better off we'll be. Include five to 10 minute mobility routines.”

Take a Walk

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One activity she recommends is going for a long walk. “Honestly, walking is one of the most underutilized tools we have to stay functionally stronger and improve our body composition even as we get older. Walking can help us avoid unwanted fat gain, keep our aerobic base strong, and even help us recover from previous training sessions without being catabolic to our muscle mass. Unlike more intense forms of steady state cardio, walking can also be a great way to destress and help our mind and body recover,” she explains.

Or, Do Other “Light Movement”

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“So as much as it can be hard to take a day off, your body needs it, your muscles repair and rebuild when you give them time to recover. But to stay active, don't be afraid to include light movement and mobility work on those days off. You may be surprised by how much even this light activity helps you sleep better,” she says.

Bottom Line: You Can Build Muscle at Any Age

Her final message? “We can and should focus on building muscle at any and every age. We are never too old to see results and our workout routine and diet should always be based on our needs and goals, meeting us where we're at currently, but our age,” she says. “That simple number should never determine what we can or can't do. We have to remember that if we wanna stay strong, it really is a case of use it or lose it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Worried about losing your strength and energy as you get older? Dr. Vonda Wright, a top orthopedic surgeon and researcher, has good news for you. Her work is changing how we think about aging and staying fit. In a chat with Steven Bartlett on “The Diary Of A CEO” podcast, Dr. Wright shared some surprising tips for burning fat and staying healthy as we age. Read on to discover proven strategies that can help you burn fat more effectively and improve your overall health, no matter your age.


The 30-Second Fat-Burning Secret

In the podcast episode, Dr. Wright reveals a quick way to burn fat that works better than long runs. She says, "You only have to do that for 30 seconds. That will burn 40% more fat than even high-intensity interval training." Here's how it works:

"When I'm done with that because that's good for my cardiovascular base, I punch it up to 11, and I go as hard as I can because I'm not very tall, and I don't want to fly off the back of the treadmill, but my heart rate goes up to about 186, and I keep it there for 30 seconds. What that does, that will burn 40% more fat than just even high-intensity interval training, which is done at about 80%."

Try this twice a week: sprint as hard as you can for 30 seconds, then rest for 2-3 minutes. Repeat a few times.

Stay Strong as You Age

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Getting older doesn't mean you have to get weaker. Dr. Wright's research shows we can stay strong for longer than we think. She states, "We have no excuse until our mid-seventies for slowing down." In fact, "if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."

The FACE of Healthy Aging

Dr. Wright uses the word FACE to help us remember four key things for staying healthy:

F - Flexibility and stretching

A - Aerobic exercise

C - Carry weights (strength training)

E - Equilibrium and balance

She says, "There are four components that we should try to find time for. Number one is flexibility and dynamic stretching... A is aerobic... C is this weightlifting we talked about... E is equilibrium and balance."

Why Muscle Matters

Muscular Caucasian forty year old woman doing exercises with dumbbells in the gym.Shutterstock

Keeping your muscles strong is super important as you age. Dr. Wright explains, "We know from other people's studies that lifting weights consistently infers a 20-year advantage, such that if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."

This is especially true for women going through menopause. Dr. Wright says, "We know that without estrogen, we can lose two to 3% of our muscle mass, and rapidly during this period, we have estrogen is an anabolic steroid. It's made for muscle building through the mTOR system."

Her advice? "We must lift as heavy as our bones will let us."

Boost Your Metabolism with Strength Training

WebMD supports Dr. Wright's focus on strength training: "To boost your metabolism, try strength training and lifting weights. Building muscle mass also helps your body burn more calories, so you don't convert them to fat as easily."

Eat Right to Age Right

What you eat matters, too. Dr. Wright suggests eating "one gram of protein per ideal body pound" and avoiding sugar. She warns, "Sugar is a huge inflammatory which increases your arthritis pain." Don't forget fiber: "30 grams of fiber, so that just means complex carbs. Your microbiome needs fiber."

RELATED:I Lost 22 Pounds in 3 Months and Feel Amazing With These 17 Hacks

The Importance of Protein as You Age

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.Shuttestock

Alex Oskian, a registered dietitian, agrees with Dr. Wright on the importance of protein, "As you age, you require more protein to build or maintain muscle. A good rule of thumb is to include a protein food (animal or plant-based source of protein) at all meals and snacks."

Stay Above the Frailty Line

Dr. Wright talks about something called VO2 max and the "frailty line". She explains, "Fragility means you get older, slower, weaker, you lose your functional capacity. 25% of all people are frail and unable to live independently by the time they're 85, not on my watch."

To avoid this, try VO2 max training: "It's four minutes as hard as you can go, torture, and then you recover for four minutes, only four minutes, and then four minutes as hard as you can go."

Watch Your Weight for Joint Health

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Extra weight can really hurt your joints. Dr. Wright explains it this way: "If you gain one pound, this rock is one pound, you would think that this is all the amount of pressure you're going to feel. But because of the mechanics, what you actually feel is the weight of these bricks, which is nine pounds."

So, losing even a little weight can make a big difference for your joints.

The Power of Hydration

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

The National Council on Aging (NCOA) underlines the importance of staying hydrated: "Some evidence suggests that drinking water before a meal can curb your appetite to help with portion control."

RELATED: 10 Daily Routines That Helped Me Shed 80 Pounds After 50

Women and Menopause: What to Know

For women going through menopause, Dr. Wright has some important info: "80% of all women going through perimenopause, we'll experience what the term we've coined the musculoskeletal syndrome of menopause."

This can affect your muscles, bones, and joints. But with the right exercise and diet, you can stay strong and healthy.

The Role of Hormones in Weight Management

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Sarah Hormachea, a registered dietitian, speaking to the National Council of Ageing, says: "Female hormones like estrogen play a significant role in weight maintenance and boosting metabolism. As estrogen levels decline during menopause, the challenges of weight loss can intensify."

The Importance of Regular Check-ups

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Regular medical check-ups are crucial for tailoring your weight loss approach, especially as you age. They can help you monitor your overall health and adjust your strategies as needed.

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Focus on Sustainable Changes

Cheerful senior friends exercising in park. Women in sportive clothes stretching on cloudy day. Sport, friendship conceptShutterstock

Dr. Phyllis Pobee, a family medicine physician, offers this encouraging advice: "You're not just losing pounds—you're gaining life. Focus on sustainable changes that celebrate your body. Small, consistent tweaks over time can lead to remarkable transformations."

By following Dr. Wright's advice on quick sprints, strength training, eating right, and staying active, along with the additional tips from other experts, you can burn fat faster and stay healthy as you get older. It's never too late to start taking care of yourself! And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

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Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.