Losing lean muscle mass is an uphill battle once you hit 30. According to WebMD, your muscle mass decreases by 3% to 5% every 10 years after your 30th birthday. This increases the risk of broken bones if you fall. But don’t worry, there are plenty of ways to rebuild your muscle mass, from strength training to working with resistance bands. We spoke to FightCamp trainer and USA Boxing Coach certified Jesse Evans, who shares her top three at-home exercises to build muscle. Many of them are the same exercises she uses to put together her bodyweight workouts through the FightCamp app.
According to Evans, “It’s important to build muscle because it helps support your joints and keep them strong. It also helps keep your posture strong because your muscles keep you upright. Both factors are extremely important as you get older because you start to feel or have more problems with your joints and even your posture.”
Read on to learn about Evan’s most recommended exercises to build muscle. The best part? You can do them from the comfort of your couch, even while streaming Netflix. And then don’t miss 5 Daily Exercises to Improve Muscle Endurance as You Age.
No equipment? No problem! When it comes to productive bodyweight exercises at home, pushups are at the top.
The push-up is a great full-body muscle-building exercise that really works your core. To perform a modified version of the push-up, stand up straight and place your hands on a wall in front of you. From there, perform your pushups. Once you’re a pro at wall pushups, feel free to perform pushups on your knees, then move on to standard pushups by starting in a high plank.
If you’re up for an extra challenge, Evans says, “You can speed up your pushup by going down slowly for three counts, then pushing back up for three seconds.”
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Now prep for some squats and get ready to feel the burn in your glutes and legs. “Don’t underestimate the squat,” says Evans, adding, “It’s great for building your quads, hamstrings, glutes, and core stability. You can re-pace this exercise to make it more challenging, or pick up a box at home to get some add weight if you don’t have free weights.”
Last but not least, it’s time to finish off with some planks. Evans points out that you can always modify yourself and perform planks on your hands instead of your forearms to modify the exercise. She adds, “The plank is a great stabilizing exercise that helps build strength in your core muscles, including your lower back, and can help you perform more of your daily tasks.”