As we age, our bodies naturally begin to lose muscle mass and bone density. This decline can affect balance, mobility, and overall physical function. Strength training, however, is one of the most effective ways to slow this process and promote healthy aging. It not only helps preserve muscle but also supports joint health, coordination, and potentially even extends lifespan.
Jeff Cavaliere, Certified Strength and Conditioning Specialist and founder of ATHLEAN-X, recently shared in an interview with Steve Bartlett the five exercises he believes every man should practice regularly to maintain strength and mobility as he gets older.
“These five moves are ones I want you to be able to do at any age,” Cavaliere said. “They help ensure you’re maintaining strength, flexibility, and staying injury-free.”
1. Single-Leg Romanian Deadlift (RDL)
How to Do It:
Hold a dumbbell in each hand in front of your body.
Shift your weight onto your left leg.
Slowly hinge at the hips, lifting your right leg straight behind you as you lower the dumbbells toward the floor.
Keep your lower back in a natural arch.
Reverse the motion by extending your hips and returning to standing.
Cavaliere recommends performing five controlled repetitions on each side. “You want to be able to touch the ground with the weights, keep that leg extended behind you, and rise with control,” he says.
2. Squat and Reach
How to Do It:
Stand with your feet shoulder-width apart and toes slightly out.
Lower into a bodyweight squat.
Place your elbows inside your knees and gently press them out to open your hips.
Hold your toes or ankles.
Raise one arm straight up, rotating your upper body and following your hand with your eyes.
Lower the arm and repeat on the other side.
This move promotes hip mobility and upper-body rotation, both key for maintaining functional movement as you age.
3. Sumo Squat Hold
How to Do It:
Begin with feet wider than shoulder-width and toes pointed out.
Push your hips back and lower into a deep squat, reaching toward your toes.
Hold the position briefly.
Use your elbows to gently push your knees outward, deepening the stretch.
This stretch-focused version of the squat helps open the hips and improve posture.
4. Posterior Chain Pushup
How to Do It:
Perform a standard pushup.
Lower your body flat to the ground with arms extended in front and legs straight.
Engage your glutes, hamstrings, and upper back by lifting your chest, arms, and legs off the floor in a “Superman” pose.
Hold for a few seconds, then slowly return to the ground.
Slide your hands back into the pushup position and repeat the sequence.
This combination move strengthens both the front and back of the body, which Cavaliere emphasizes is essential for muscular balance and injury prevention.
5. Hip Abduction Hold
How to Do It:
Lie on your right side with your bottom leg straight.
Slightly bend the top leg and point your toes downward.
Move the top leg back behind your body.
Lift the leg until you feel the glute muscle engage.
Hold this position for 30 to 60 seconds.
This isometric hold targets the glutes and improves hip stability, which is important for both athletic performance and everyday movement.
Why These Exercises Matter
Cavaliere stresses that these exercises are more than just workouts—they’re physical benchmarks for aging well. “If you can do these moves with good form, you’re not just staying strong—you’re also protecting yourself against falls, injuries, and mobility issues later in life,” he said.
Incorporating these five movements into a regular fitness routine can support long-term health, reduce the risk of injury, and help maintain independence as you age.
