Dave Durell Recommends 5 Bodyweight Exercises for Over-50s as Muscle Loss Reaches 3% to 5% a Decade
Updated
Updated · Tom's Guide · Jul 18
Dave Durell Recommends 5 Bodyweight Exercises for Over-50s as Muscle Loss Reaches 3% to 5% a Decade
3 articles · Updated · Tom's Guide · Jul 18
Summary
Five bodyweight moves — squats, calf raises, modified push-ups, wall rows and abdominal crunches — are Dave Durell’s recommended starting routine for adults over 50 to build strength and mobility at home.
Aging drives the need: adults begin losing 3% to 5% of muscle mass per decade from age 30, with that decline accelerating after 60, making resistance training key to slowing sarcopenia.
Durell says the equipment-free exercises cover major muscle groups across the lower body, upper body and core, helping improve balance and mobility and reduce fall risk.
For beginners, he advises 3 to 5 exercises with strict form and slow movement, then progressing with more repetitions before adding weights later.
His broader plan calls for full-body strength sessions twice weekly on non-consecutive days, plus low-to-moderate cardio 2 to 3 additional days, while people with injuries should consult a qualified professional first.