5 Exercises to Restore Strength at 50 Levels After 70

Build Leg Strength Safely

The box squat offers a consistent depth as you rebuild leg strength. Hold a dumbbell or kettlebell at your chest for added resistance, and increase the weight when standing from the box feels comfortable.

Do 2 to 3 sets of 6 to 10 repetitions, resting 60 to 90 seconds. Options include a bodyweight box squat, a lower box or a heavier goblet box squat.

Press With Added Stability

A half-kneeling dumbbell press challenges the shoulder while the core helps keep the body steady. With less help from the lower body, a moderate dumbbell can feel more demanding without requiring a heavy starting load.

Complete 2 to 3 sets of 6 to 10 repetitions on each side, resting 45 to 60 seconds. Alternatives include a seated dumbbell press, a lighter half-kneeling press or a standing single-arm press.

Adjust Your Push-Up Difficulty

Incline push-ups let you control how much body weight you press. Place your hands slightly wider than shoulder-width on a sturdy counter or bench, then lower the hand support as the exercise becomes easier.

Perform 2 to 3 sets of 8 to 12 repetitions, with 45 to 60 seconds of rest. You can begin with wall push-ups or progress to a lower incline or a slower tempo.

Train Pulling And Hip Strength

A standing band row works the upper back and offers adjustable resistance. Step farther from the anchor or use a stronger band when the current setup no longer feels challenging. Do 2 to 3 sets of 10 to 15 repetitions, resting 45 seconds; variations include a single-arm, stronger-band or paused row.