7 Effective Facial Exercises to Erase Wrinkles After Age 50

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        7 Facial Exercises to Erase Wrinkles After 50
    No expensive treatments needed!
By Ferozan MastApr 23, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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By Ferozan MastApr 23, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
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        5 Exercises for Wrinkle Reduction
    

        10 Ways to Look 10 Years Younger, Say Dermatologists
    
Facial massage is a great way to encourage supple, healthy skin and muscles. “Anytime you bring blood flow into an area, it gets your capillaries (blood vessels) moving, which can promote a relaxation of the muscles and get fluids moving,” massage therapist Vickie Bodner, LMT, tells the Cleveland Clinic. “Sometimes, people get puffy under the eyes or in the sinus area. Practicing self-massage on the face may help you release unwanted fluids.” Here are seven facial exercises to help encourage firm skin after 50.
Folds Around the Nose
Shutterstock
This exercise helps lift the folds around the nose. “Smile as widely as you can and press your fingertips into the folds between your nose and lips. Lift up the muscles whilst pressing down your fingertips into the muscles for resistance,” say the experts at Nivea.com. “This will strengthen your cheek muscles to give you plump, round cheeks – a classic sign of youth.”
Cheek Lifting
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This exercise will make cheeks look more youthful, according to Northwestern University and Happy Face Yoga. “Open your mouth to form an “O,” and fold your upper lip over your teeth. Smile to lift cheek muscles up, then put your fingers on the top part of the cheek before releasing the cheek muscles to lower them. Lift the cheeks back up, and repeat by lowering and lifting 10 times.
Tighten Neck and Jowls
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This exercise will help tighten up the neck and jowls, which can be a problem area after 50. “Simply press the tip of your tongue to the roof of your mouth,” say the experts at Nivea.com. “Then look upwards with your chin to the ceiling, smile and swallow. Continue doing this for 30-60 seconds.”
RELATED: I Lost 65 Pounds in 2 Years with the Help of Rowing and Rethinking My Diet
Happy Face Yoga
Shutterstock
Happy Face Yoga is one program designed to exercise all 57 muscles in your neck, scalp, and face. “You’re strengthening your muscles and moving them back into place,” Gary Sikorski, founder of Happy Face Yoga, tells NBC News BETTER. “So the skin naturally follows and starts to smooth.”
Massage For Scars
Shutterstock
Facial massage can lessen the appearance of thick scars, experts say. "Massage and exercises that stretch the skin affected by scarring can make a thick scar become thinner and more pliable," says Dr. Suzanne Olbricht, an associate professor of dermatology at Harvard Medical School. “This is a clear instance where facial exercises are recommended and likely to be effective.”
Cheek Sculpting
Shutterstock
This exercise will help give cheeks more lift and volume, according to Northwestern University and Happy Face Yoga. “Smile without showing your teeth. Purse your lips together, and then smile — forcing the cheek muscles up. Place your fingers on the corners of the mouth and slide them up to the top of the cheeks, holding for 20 seconds.”
RELATED: The "Hot Girl Walk" Secret to Losing Body Fat Fast
The Eyebrow Lifter
Shutterstock
This exercise helps lift eyebrows for a more youthful appearance, according to Northwestern University and Happy Face Yoga. “Press three fingertips under each eyebrow to force your eyes open. Smile while trying to push your eyebrows down against your fingers. Close your eyes and roll your eyeballs up to the top of your head, holding for 20 seconds.”
💪🔥Body Booster: Even a little bit of facial massage can make you feel relaxed and calm.

        
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Fitness & Workouts
        7 Facial Exercises to Erase Wrinkles After 50
    

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By Ferozan MastApr 23, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
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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.
Facial massage is a great way to encourage supple, healthy skin and muscles. “Anytime you bring blood flow into an area, it gets your capillaries (blood vessels) moving, which can promote a relaxation of the muscles and get fluids moving,” massage therapist Vickie Bodner, LMT, tells the Cleveland Clinic. “Sometimes, people get puffy under the eyes or in the sinus area. Practicing self-massage on the face may help you release unwanted fluids.” Here are seven facial exercises to help encourage firm skin after 50.
Folds Around the Nose
Shutterstock
This exercise helps lift the folds around the nose. “Smile as widely as you can and press your fingertips into the folds between your nose and lips. Lift up the muscles whilst pressing down your fingertips into the muscles for resistance,” say the experts at Nivea.com. “This will strengthen your cheek muscles to give you plump, round cheeks – a classic sign of youth.”
Cheek Lifting
Shutterstock
This exercise will make cheeks look more youthful, according to Northwestern University and Happy Face Yoga. “Open your mouth to form an “O,” and fold your upper lip over your teeth. Smile to lift cheek muscles up, then put your fingers on the top part of the cheek before releasing the cheek muscles to lower them. Lift the cheeks back up, and repeat by lowering and lifting 10 times.
Tighten Neck and Jowls
Shutterstock
This exercise will help tighten up the neck and jowls, which can be a problem area after 50. “Simply press the tip of your tongue to the roof of your mouth,” say the experts at Nivea.com. “Then look upwards with your chin to the ceiling, smile and swallow. Continue doing this for 30-60 seconds.”
RELATED: I Lost 65 Pounds in 2 Years with the Help of Rowing and Rethinking My Diet
Happy Face Yoga
Shutterstock
Happy Face Yoga is one program designed to exercise all 57 muscles in your neck, scalp, and face. “You’re strengthening your muscles and moving them back into place,” Gary Sikorski, founder of Happy Face Yoga, tells NBC News BETTER. “So the skin naturally follows and starts to smooth.”
Massage For Scars
Shutterstock
Facial massage can lessen the appearance of thick scars, experts say. "Massage and exercises that stretch the skin affected by scarring can make a thick scar become thinner and more pliable," says Dr. Suzanne Olbricht, an associate professor of dermatology at Harvard Medical School. “This is a clear instance where facial exercises are recommended and likely to be effective.”
Cheek Sculpting
Shutterstock
This exercise will help give cheeks more lift and volume, according to Northwestern University and Happy Face Yoga. “Smile without showing your teeth. Purse your lips together, and then smile — forcing the cheek muscles up. Place your fingers on the corners of the mouth and slide them up to the top of the cheeks, holding for 20 seconds.”
RELATED: The "Hot Girl Walk" Secret to Losing Body Fat Fast
The Eyebrow Lifter
Shutterstock
This exercise helps lift eyebrows for a more youthful appearance, according to Northwestern University and Happy Face Yoga. “Press three fingertips under each eyebrow to force your eyes open. Smile while trying to push your eyebrows down against your fingers. Close your eyes and roll your eyeballs up to the top of your head, holding for 20 seconds.”
💪🔥Body Booster: Even a little bit of facial massage can make you feel relaxed and calm.

        
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Fitness & Workouts
        5 Best Low-Impact Exercises After 50
    

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By Maria VazquezApr 09, 2025
Maria Vazquez
Head of Training at MYWOWFIT
Maria Vazquez, NASM-CPT is a Head of Training at MYWOWFIT.
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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.
As a fitness specialist who works primarily with adults over 50, I've seen firsthand how challenging it can be to stay active as we age. Maybe you've tried hitting the gym only to find that those high-intensity workouts leave your joints screaming, or perhaps you've convinced yourself that serious exercise just isn't in the cards anymore. I'm here to tell you that transforming your body after 50 is absolutely possible—and you don't need to punish yourself to do it. Read on to discover five low-impact exercises that can change your life without wrecking your body.

            
                Why Your Body Needs Gentle Movement Now
            
            
        Shutterstock
Let's be honest—the biggest hurdle for many of us over 50 isn't physical, it's mental. We either think we're too old for serious exercise or we get discouraged when we can't keep up with the same routines we did in our 30s. Many of us are already dealing with some stiffness or joint pain, and the last thing we want is to make it worse.
That's where low-impact exercise comes in. These movements are gentle on your joints but still effective for building strength, improving balance, and boosting your overall fitness. They're sustainable, meaning you can do them regularly without risking injury or excessive fatigue. Best of all, most can be done right at home—no fancy gym membership required.
RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

            
                Strengthen Your Legs Without Standing Up
            
            
        Shutterstock
Don't let the simplicity fool you—seated marching is a powerhouse move for building leg strength and improving coordination. It's perfect if you're just getting back into fitness or if standing exercises are challenging for you right now.
Simply sit tall in a chair with your feet flat on the floor, then lift one knee up toward your chest, lower it back down, and repeat with the other leg. Aim for 1-2 minutes of continuous marching, 3-4 times per week. Keep your posture tall and avoid leaning back in the chair to prevent any strain on your lower back.
Want to make it easier? Slow down your pace or don't lift your knees quite as high. Ready for more challenge? Speed up slightly or add light ankle weights for extra resistance.

            
                 Say Goodbye to Weak Knees
            
            
        Shutterstock
Standing leg curls are fantastic for targeting the hamstrings—those muscles at the back of your thighs that often get neglected. These muscles are crucial for knee stability, which becomes increasingly important as we age.
To perform this exercise, stand tall holding onto a chair or counter for support. Slowly bend one knee, bringing your heel toward your buttocks, then lower it back down with control. Do 2-3 sets of 10-12 repetitions on each leg, 3-4 times per week.
For an easier version, just bend your knee slightly and focus on slow, controlled movements. If you're looking for more challenge, hold the bent position for a few seconds before lowering, or add ankle weights for resistance. Remember not to arch your back during this movement—keep your spine neutral to avoid discomfort.

            
                Walk This Way to Prevent Falls
            
            
        Shutterstock
As we age, our balance often deteriorates without us even noticing—until we have a close call or a fall. Heel-to-toe walking is a simple yet incredibly effective exercise for improving balance and stability.
Find a clear path in your home, perhaps along a hallway where you can use the wall for support if needed. Place the heel of your right foot directly in front of the toes of your left foot, as if you're walking on a tightrope. Continue this pattern, placing the heel of each foot directly in front of the toes of the other foot. Do this for 1-2 minutes at a time, several times per week.
If this feels too challenging, start with slightly smaller steps and a slower pace. As your balance improves, you can gradually increase your walking time. Keep your posture aligned and resist the urge to lean forward as you walk.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                Your Hips Will Thank You for This One
            
            
        Shutterstock
Many exercise routines focus on forward movement, but our bodies need to be strong in all directions. Side-stepping specifically targets the hip muscles that support lateral movement, which is essential for stability and preventing falls.
Stand with your feet hip-width apart, knees slightly bent. Step to the right with your right foot, then bring your left foot to meet it. Continue stepping to the right for several steps, then reverse direction and step to the left. Perform side-stepping for 1-2 minutes, 3-4 times per week.
For a less challenging version, take smaller steps or rest more frequently. Want more of a workout? Increase your pace or place a resistance band around your legs just above the knees. Throughout the exercise, keep your chest up and avoid slouching or turning your body too much—the movement should come from your hips and legs.

            
                Tap Your Way to Better Balance
            
            
        Shutterstock
Our ankles often get overlooked in fitness routines, but they're crucial for mobility and balance. Toe taps are a simple exercise that improves coordination while strengthening the lower legs and ankles.
Sit in a chair with good posture and feet flat on the floor. Keeping your heel on the ground, lift the toes of your right foot up toward your shin, then tap them back down. Repeat with the left foot, alternating between feet. Perform 2-3 sets of 10-15 repetitions per leg, 3-4 times per week.
If you find this challenging, slow down the movement and rest between sets. For more difficulty, increase your speed or add a light weight across your feet. Remember to keep your movements deliberate and controlled—jerky motions can strain the knees.

            
                No Need to Overthink Your Workout Schedule
            
            
        14 Simple Lifestyle Changes That Melt Away 1 Pound a WeekShutterstockDon't overthink it—you don't need an elaborate training schedule to see results. Start by choosing 3-4 days each week for your exercise sessions. Aim for about 30 minutes per session, mixing the exercises we've covered for a balanced approach to strength and balance.
If 30 consecutive minutes feels like too much, break it up! Try 10 minutes in the morning, 10 at midday, and 10 in the evening. The body doesn't care if your exercise is spread throughout the day or done all at once—what matters most is consistency.
Remember to listen to your body and rest when needed. Some days you might feel energetic and do more, while other days might call for a gentler approach. That flexibility is one of the beauties of these low-impact exercises.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Eat This to Bounce Back Faster
            
            
        5 Best Ways to Lose Weight in 2 Weeks After 50ShutterstockExercise is only part of the equation—what you eat plays a huge role in how your body responds to movement, especially after 50. Our bodies typically need more protein as we age to maintain muscle mass, and recovery time often lengthens.
Focus on a balanced diet that includes lean proteins, plenty of vegetables, and whole grains. Stay well-hydrated, as dehydration can exacerbate joint pain and reduce energy levels. On your rest days, consider light stretching or a slow walk to promote recovery without overtaxing your system.
Perhaps most importantly, prioritize sleep. Quality rest is when your body repairs itself, and good sleep has been linked to better weight management, improved mood, and faster recovery from exercise.

            
                The Changes You'll Notice (And Feel)
            
            
        5 Menopause-Soothing Foods for Quick ReliefShutterstockStick with these exercises consistently for just a few months, and you'll begin to notice real changes in how you feel and move. Most of my clients report stronger legs with less joint pain, making everyday activities like climbing stairs or getting up from a chair noticeably easier.
You'll likely build endurance, meaning activities that once left you winded may become manageable or even enjoyable. Many people also notice improved fluid balance in their bodies—less water retention means you may feel lighter and less bloated.
Don't expect overnight transformations, but do look for subtle improvements in how you feel day to day. These small wins compound over time into significant changes in your quality of life.

            
                Feeling Overwhelmed? Start Here
            
            
        ​5. Use Progressive Muscle Relaxation TechniquesShutterstockIf you're feeling overwhelmed at the thought of starting a new fitness routine, here's my best advice: start small. Pick just one or two exercises that appeal to you—perhaps walking or gentle stretching—and build from there.
On days when you're tired or lacking motivation, fall back on those favorite exercises. Something is always better than nothing, and maintaining the habit of movement is more important than any individual workout.
If you're struggling to stay consistent or just want more guidance, consider working with a trainer, either in person or virtually. Having someone to guide you, answer questions, and hold you accountable can make all the difference in your success.
The truth is, it's never too late to improve your fitness, and your body is more capable than you might think. These low-impact exercises offer a gentle but effective path to better health—all you need to do is take the first step.
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week
Fitness & Workouts
        The #1 Exercise for Staying Fit After 50
    

        Copyright Liz Hilliard
    
By John-Chapple1, 
John-Chapple1
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Christopher Roback
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is an exclusive writer for Body Network, where he covers everything from evidence-based weight ...
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Apr 06, 2025✓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.
Getting older doesn't mean slowing down—but it does mean getting smarter about how we move our bodies. Fitness experts Liz Hilliard, creator of Hilliard Studio Method, and Ellen Thompson, a Certified Personal Trainer at Blink Fitness, have dedicated their careers to helping people maintain strength and mobility at every age. Their battle-tested recommendations could be exactly what you need to stay fit, energetic, and injury-free as you navigate your 50s and beyond.

            
                Strength Training Is Non-Negotiable
            
            
        Copyright Liz Hilliard
"Strength training is my number 1 recommendation for anyone 50 or older. We begin to lose muscle mass around age 30, which can lead to a whole host of problems from increased body fat and weight gain to sarcopenia or osteoporosis," says Hilliard. "But by incorporating strength training like we do at my studio, we not only build muscle and strength as we age but also improve our bone density and maintain a healthy weight. No matter how old you are, who doesn't want a smokin' hot sculpted body, youthful mobility for everyday tasks, and joint strength that helps to keep us injury-free!"
RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

            
                The Perfect Push-Up for Any Fitness Level
            
            
        Copyright Liz Hilliard
"My favorite strength training exercise that can be done anywhere, equipment-free is a push-up that can be achieved with legs straight or knees on the floor," explains Hilliard. "Never done a push-up? Begin by leaning against a wall at an angle with your hands slightly wider than your chest. Bend your elbows, taking your chest to elbow level to protect your shoulders while simultaneously strengthening them. Engage your core. A pushup is simply a moving plank that engages your core muscles and strengthens your upper body and back as well."

            
                The Ultimate Full-Body Move
            
            
        Copyright Liz Hilliard
"HSM Pushup: From plank position, walk hands wider than shoulders, elbows gently turned out. Lift one leg in the air, bend the knee and crunch it in toward the chest, extend the leg back out straight," Hilliard describes. "While keeping the leg in the air, lower the body by bending the elbows until the chest is in line with the elbows and then straighten the arms to return to the start. One rep is a leg crunch and extension plus a pushup bend and press. Complete 8-10 each leg. To modify, put the floating toe down on the pushup or lower the supporting leg, knee to the mat."
"This is my all-time favorite push-up!" she adds. "You will literally work every muscle in your body in the most efficient, core-centric way to sculpt your body. If you could only choose one Hilliard Studio Method exercise, this is the one! The results will astound you!"

            
                Keep Moving Your Body
            
            
        Copyright Liz Hilliard"The number one thing someone over 50 can do is 'move your body'," advises Ellen Thompson, Area Personal Training manager who oversees 19 high-volume gyms in New York. "Everyone has different interests, sports, pilates, strength training, walking, as long as you stay active and combine it with stretching, drinking water, get 7 hours of sleep, You will stay fit, healthy, have more energy and look younger. Staying fit doesn't have to be complicated, just find what works for you!"
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                Bodyweight Squats for Better Balance
            
            
        Copyright Liz Hilliard"Bodyweight Squats or Chair Squats build leg strength, specifically in the quads, hamstrings, and glutes," says Thompson. "This strength helps support everyday movements like standing, sitting, and climbing stairs. The muscles activated with squats are stabilizing muscles, which help improve balance. This ultimately decreases the risks of falls."

            
                Modified Push-Ups That Protect Your Joints
            
            
        I Got My Best Body After 50 and Here’s How You Can, TooCopyright Liz Hilliard
Thompson recommends: "Incline Push-Ups or Wall Push-Ups strengthen upper body and core while being joint-friendly. Traditional push-ups can be tough on the wrists, shoulders, and elbows, so doing an incline or wall push-ups reduces the load. They still work your chest, shoulders, and triceps! This helps support everyday movements like pushing, lifting, and carrying."

            
                Bird-Dogs for a Stronger Core
            
            
        I’m 70 but Look 40 Thanks to These 7 At-Home ExercisesCopyright Liz Hilliard"Bird-Dogs are great for core stability, as they engage the transverse abdominis and obliques," Thompson explains. "These muscles provide stability for the spine and can help reduce back pain. Bird-dogs also challenge your balance, which improves your overall stability and coordination."
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Step-Ups for Real-World Strength
            
            
        Copyright Liz Hilliard
"Step-Ups (using a low stair or bench) strengthen the quads, glutes, hamstrings, and calves," notes Thompson. "These muscles are essential for everyday movements like climbing stairs, getting up out of a chair, and walking uphill. This is also a low-impact exercise that supports joint health, without putting stress on them."

            
                Deadlifts: The Ultimate Functional Exercise
            
            
        Copyright Liz Hilliard
Thompson concludes: "Deadlifts (use barbell, kettlebell or dumbbell) are a great functional exercise that engages multiple muscle groups, including the legs, glutes, back, core, and grip strength. Deadlifts mimic everyday activities like lifting groceries or picking things up." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Fitness & Workouts
        5 Best Exercises for “Bra Bulge” After 50
    
chrisfreytag/Instagram
By Leah GrothApr 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Chris Freytag is a fitness and lifestyle influencer and the founder of Get Healthy U, a comprehensive fitness hub. In a recent viral video she gets real about bra bulge. “Yup - It happens as we age 🤪 Skin loosens and you feel like you get a little ‘spill over’ from your bra. Call it back fat, bra bulge, or whatever you want but by strengthening your back muscles, you will stand taller and tighten and tone!” she says. “I love to work my back - the exercises feel powerful!” Here is everything you need to know about the workout – and her other lifestyle habits. 
Here Is the Workout
See on Instagram
“Do each exercise 15 reps and repeat 2 times,” she recommends. “Do this workout 3 times a week and progress to heavier weights if you don’t feel muscle fatigue!!”
1️⃣ Reverse Grip Row
2️⃣ Single Arm Row
3️⃣ Straight Arm Press Back
4️⃣ Renegade Rows
5️⃣ Overhead Pulls
Workout Buddieschrisfreytag/Instagram
In another post, Chris emphasizes the importance of workout buddies. “Increase your chance of success when it comes to reaching your fitness goals!!” she writes. “Maybe you have a friend you workout with or a family member who keeps you going. Maybe you have a gym with a squad you connect with. OR Maybe it’s an online group that motivates and inspires you!”
RELATED:9 Easy Ways to Lose Weight Without Diets
Strength Training
See on Instagram
Chris is a big fan of strength training. “Ladies – if you want that ‘lean and toned’ 💪 look, you are going to have to life weights and eat adequate protein! There is no way to build muscle besides doing the work!   So many women complain they are getting flabby but the only way to change that is to lift weights. And guess what there are so many benefits to lifting weights as we age,” she wrote, listing the benefits, which include building self-confidence, getting through menopause easier, strengthening bones, burning more calories at rest, and improving energy and metabolism. 
Consistencychrisfreytag/Instagram
In another post she revealed that “the secret to success” with exercise is staying consistent. “Consistency starts by taking action! Showing up for yourself each and every day, even when you may not feel “motivated” to do so. Show up, sound the best you can and feeling accomplished when it’s all said and done!” she writes. “Consistency is NOT about pushing yourself to extreme measures or neglecting rest days! Consistency IS NOT what you do once, but it IS what you do repeatedly!”
RELATED: Jeremy Ethier Reveals 3 Top Exercises for Perfect Glutes
YogaShutterstock
Chris also shares a lot of yoga workouts on her page. Why should you do yoga? According to Harvard Health, there is research backing up the many benefits. One study found that people who practiced yoga for at least 30 minutes once a week for at least four years gained less weight during middle adulthood. “People who were overweight actually lost weight. Overall, those who practiced yoga had lower body mass indexes (BMIs) compared with those who did not practice yoga. Researchers attributed this to mindfulness. Mindful eating can lead to a more positive relationship with food and eating,” they said. 
💪🔥Body Booster: You don’t have to settle for back! Doing a few targeted exercises can help tighten sagging skin and fat.  
Fitness & Workouts
        6 Strength Exercises That Reverse Muscle Loss After 50
    

        Copyright joshyorkgg/Instagram
    
By Josh YorkApr 21, 2025
Josh York
Founder & CEO of GYMGUYZ
Josh York is a Certified Personal Trainer, Founder &amp; CEO of GYMGUYZ.
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✓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.
As a Certified Personal Trainer, I've helped thousands of clients maintain their strength as they age. Many people don't realize that muscle loss begins in our 30s and accelerates after 50, affecting everything from metabolism to mobility. The good news? It's never too late to rebuild. These six exercises are designed specifically for adults over 50 who want to regain strength, improve balance, and enhance overall quality of life.

            
                Why Your Muscles Need Extra Attention After 50
            
            
        5 Best Low-Impact Exercises That Transform Your Body After 50ShutterstockAs people age, they face multiple natural, age-related challenges that include muscle loss, reduced protein synthesis, hormonal shifts, and lifestyle factors like inactivity and poor nutrition. These challenges make it difficult to both gain muscle and maintain strength.
In order to combat these challenges as a trainer, it is important to create personalized, targeted strategies. This has shaped my approach by taking the time to carefully evaluate each client's starting health level to get a baseline and learn their goals. I then meticulously create a plan that strategically incorporates strength training with a balanced nutrition, lifestyle changes, and a high-level of motivation.

            
                How Strength Training Benefits Your Aging Body
            
            
        ShutterstockStrength training is particularly important to fight the natural muscle-loss that comes with aging by increasing muscle mass and strength. It additionally aids in improving balance, maintaining bone density, enhancing overall physical fitness, and reducing the risk of falls and injuries. Consistent strength training can also help with enhanced metabolic health to reduce the potential risk of diabetes and improved cardiovascular health.

            
                1. Squats: The Foundation Builder
            
            
        ​Practice Tips for SquatsShutterstockHow to do it step-by-step:
Stand with your feet straight and shoulder-width apart.
Place your hands either on your hips or hold your arms straight in front of you at shoulder-height.
Bend your knees while keeping your back straight.
Lower to a 90-degree angle.
Slowly stand back up and repeat.
How often and how many reps/sets: Aim to do squats two to three times per week with completing three sets of 10 to 15 reps each session.
Why it works: Squats are great because they engage major lower muscle groups that include the quadriceps, hamstrings, glutes, and calves. They also aid in strengthening the core and lower back. This is an exercise that challenges the body to work harder through resistance, creating increased muscle mass and strength.
Mistakes to avoid: Remember to not lean forward or arch your back throughout the exercise as these mistakes can lead to injuries.

            
                2. Lunges: Balance and Strength Combined
            
            
        ShutterstockHow to do it step-by-step:
Begin with your feet together and shoulder-width apart.
Place your hands on your hips.
Take a step forward with one leg.
Bend your knees until at a 90-degree angle.
Raise your body back up.
Bring the front foot back to the start position.
Repeat with the opposite leg.
How often and how many reps/sets: Like squats, lunges should be worked on two to three times a week with two to three sets of 10 to 15 reps each side.
Why it works: Lunges work the same muscle groups as squats, but instead this contributes to overall muscle maintenance and gains. These are also helpful to improve balance and stability, crucial in avoiding falls as we age.
Mistakes to avoid: Mistakes to avoid with lunges include taking too short or long of a step, leaning too far forward, and having your front knee push out over your toes.

            
                3. Tricep Dips: Upper Body Strength Builder
            
            
        Shutterstock
How to do it step-by-step:
Sit on the ground in front of a chair or bench.
Place your feet flat on the ground.
Put your palm on the chair or bench with your fingers facing forward.
Lift your hips off the ground.
Lower your body back down by bending your elbows.
Press down on your hands to straighten your arms back to the raised position.
How often and how many reps/sets: For the most effective results, perform tricep dips with two to three sets of 10 to 15 reps from two to three times per week.
Why it works: Similar to squats, this is a resistance exercise for the upper-body that targets the triceps, a muscle that naturally weakens with age. Tricep dips help to stimulate muscle protein synthesis and spark muscle growth.
Mistakes to avoid: Maximize the exercise by not rounding or shrugging your shoulders and completing the full range of motion.

            
                4. Push-Ups: Total Upper Body Strengthener
            
            
        ​Push-UpsShutterstockHow to do it step-by-step:
Lie flat on your stomach.
Put your hands next to your chest.
Press up on your hands to lift off the ground.
Bend your elbows to lower back to the ground and repeat.
How often and how many reps/sets: Work on push-ups two to three times per week with sets of eight to 12 reps. You should be looking to complete three to five sets during each session.
Why it works: Push-ups are another resistance workout to stimulate muscle growth and repair. The challenge of push-ups forces your muscles to adapt and become stronger, assisting in slowing down or reversing the natural decline in muscle mass.
Mistakes to avoid: It is important to avoid flaring your elbows out as your lower to the ground. You also want to keep from sagging or raising your hips in order to target the proper muscle groups.

            
                5. Sit-Ups: Core Power Builder
            
            
        5 Ways to Get a Toned Upper Body in Just 30 Minutes, From Pro BodybuilderShutterstockHow to do it step-by-step:
Lie on your back.
Bend your knees so your feet are flat on the floor.
Cross your arms and place your hands on the opposite shoulder or interlock your hands behind your head.
Curl your body up towards your knees.
Slowly control your body back down to the ground.
How often and how many reps/sets: Look to complete two to three sets of 10 to 15 reps from three to five days a week when it comes to sit-ups.
Why it works: Sit-ups are effective in strengthening your rectus abdominis, obliques, and hip flexors – improving core stability and reducing the risk of falls with age. These can additionally help with muscle endurance improvement.
Mistakes to avoid: Avoid arching your back or pulling on your neck when doing sit-ups. Focus on engaging your core and controlling the movement to properly do this workout.

            
                6. Plank: Full-Body Stability Master
            
            
        ShutterstockHow to do it step-by-step:
Lie flat on the floor with your stomach down.
Place your hands or elbows under your shoulders.
Push up off the ground to raise your body.
Hold the position for a pre-selected duration.
How often and how many reps/sets: Planks should be completed two to three times per week with three sets of eight to 12 reps and a one-minute rest between each set.
Why it works: Work on planks to improve balance, posture, and overall body function by activating your core, glutes, hamstrings, and lower back to maintain and build strength.
Mistakes to avoid: The most common mistakes to avoid are sagging or raising your hips. Keep your body in a straight line to get a proper workout completed

            
                Your Weekly Workout Plan for Optimal Results
            
            
        1. Squat Pulse with Calf RaiseShutterstockSplit the days into muscle-group specific sessions. For example, day one would be lower body and core, day two is for upper body, day three is rest or light activity, day four is full body, day five is rest or light activity, day six is core and upper body, then day seven is for rest.
An example of the breakdown would be:
Day 1 – Lower Body and Core
Squats: 3 sets of 10-15
Lunges: 2-3 sets of 10-15 per side
Sit-Ups: 2-3 sets of 10-15
Planks: 3 sets of 8-12 30-second holds
Day 2 – Upper Body
Push-Ups: 3-5 sets of 8-12
Tricep Dips: 2-3 sets of 10-15
Plank: 3 sets of 8-12 30-second holds
Day 3 – Rest or Light Activity
Walking, yoga, stretching
Day 4 – Full Body
Squats: 3 sets of 10-15
Lunges: 2-3 sets of 10-15 per side
Push-Ups: 3-5 sets of 8-12
Tricep Dips: 2-3 sets of 10-15
Sit-Ups: 2-3 sets of 10-15
Plank: 3 sets of 8-12 30-second holds
Day 5 – Rest or Light Activity
Walking, yoga, stretching, mobility
Day 6 – Core and Upper Body
Push-Ups: 3-5 sets of 8-12
Tricep Dips: 2-3 sets of 10-15
Sit-Ups: 2-3 sets of 10-15
Plank: 3 sets of 8-12 30-second holds
Day 7 - Rest

            
                What Results to Expect From Your New Routine
            
            
        ​1. Walking LungesShutterstockConstancy is the key to any workout routine and generating the best results.
After four weeks, people would experience increased energy and stamina, better joint mobility and flexibility, improved balance and stability, slight strength improvements, and more muscle awareness.
At the end of eight weeks, there will be noticeable strength gains and visibly leaner muscle tone to go along with better endurance and recovery and potential weight loss or body composition changes.
Committing to this routine for 12 weeks will lead to consistent and sustainable strength improvements, better functional fitness, enhanced body confidence, reduced join pain or stiffness, lower risk of injury, and improved mental health.

            
                One Final Tip for Getting Started
            
            
        ShutterstockStart by focusing on form over weight. Mastering the movements first with controlled reps will lead to amplified results over time and reduce injury risk. As you begin feeling more comfortable, you can gradually increase the resistance to challenge yourself. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        10 Foods with More Protein and Fewer Calories Than 3 Eggs
    

        ​Stock Up on Groceries
    

        Shutterstock
    
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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 struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

            
                3 Eggs Don’t Offer Enough Protein
            
            
        9 High-Protein Foods That Beat Eggs for Weight LossShutterstock“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

            
                You Need to Be in a Calorie Deficit While Consuming Enough Protein
            
            
        
View this post on Instagram
A post shared by Jarrah Martin (@jarrahmartinfitness)
“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues. 

            
                10 Foods with More Protein and Fewer Calories Than 3 Eggs
            
            
        ​Slow Cooker Buffalo ChickenShutterstockHere are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:
Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
Chicken breast (4 oz, cooked) – 30g protein, 170 cals
Cottage cheese (200g, low-fat) – 25g protein, 145 cals
Canned tuna (4 oz, in water) – 24g protein, 110 cals
Egg whites (250g) – 27g protein, 130 cals
Shrimp (5 oz, cooked) – 29g protein, 150 cals
White fish (5 oz, cooked) – 30g protein, 150 cals
Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
Protein powder (1.5 scoops) – 33g protein, 150 cals

            
                You Can Keep Eating Eggs Too
            
            
        Eat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

            
                The Bottom Line
            
            
        
View this post on Instagram
A post shared by Jarrah Martin (@jarrahmartinfitness)
The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic
    

        Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
    

        Copyright nutritionwith_grace/Instagram
    
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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.
Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes. 

            
                Ozempic Turns Down Your Appetite
            
            
        
View this post on Instagram
A post shared by Grace 🍋 Macro Coach (@nutritionwith_grace)
“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

            
                Here Is What These Foods Do
            
            
        
View this post on Instagram
A post shared by Grace 🍋 Macro Coach (@nutritionwith_grace)
They slow down how fast food leaves your stomach (you stay full longer)
They help regulate blood sugar after meals
They reduce cravings by acting on hunger centers in your brain
They improve insulin sensitivity
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                1. Avocados
ShutterstockAvocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

            
                2. Potatoes
            
            
        ​Bonus Tip: Look Out for Hidden CaloriesShutterstockNext up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

            
                3. Chia Seeds
            
            
        ShutterstockChia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes. 

            
                4. Eggs
            
            
        ​Eggs and Egg Whites: The Complete Protein PackageShutterstockEggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                5. Oats
ShutterstockOats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

            
                6. Greek Yogurt
            
            
        ​Plain Greek YogurtShutterstockShe is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

            
                7. Leafy Greens
            
            
        ​SpinachShutterstockLeafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

            
                8. Meat
            
            
        ​Stick to Certain ProteinsShutterstockMeat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

            
                9. Salmon
            
            
        ShutterstockUp next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                10. Berries
            
            
        ​BerriesShutterstockLast on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time
Fitness & Workouts
        I Am a Trainer and Swear by These 7 Core Exercises
    

        Copyright mramericajasonkozma/Instagram
    
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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.
Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

            
                Hanging Leg Raises
            
            
        ShutterstockWhy trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.
How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.
Trainer Tip: Avoid using momentum; go slow for max burn.

            
                Planks (and Variations)
            
            
        ShutterstockWhy trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.
How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.
Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

            
                Weighted Sit-Ups
            
            
        Shutterstock
Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).
How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.
Trainer Tip: Keep your lower back from arching as you sit up.

            
                Weighted Crunches
            
            
        Shutterstock
Why trainers love it: A focused, compact move that brings serious burn to the upper abs.
How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.
Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

            
                Russian Twists (Weighted or Bodyweight)
            
            
        ​Target Side Core MusclesShutterstockWhy trainers love it: Excellent for building oblique strength and rotational power.
How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.
Trainer Tip: Keep your chest lifted and back straight to avoid strain.

            
                Dead Bug
            
            
        ​ 7. The Modified BeetleShutterstockWhy trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.
How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.
Trainer Tip: Press your lower back into the floor the entire time.

            
                Ab Wheel Rollouts
            
            
        Shutterstock
Why trainers love it: One of the most challenging and effective moves for building total core strength and control.
How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.
Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
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