{"id":795615,"date":"2026-05-14T10:33:55","date_gmt":"2026-05-14T10:33:55","guid":{"rendered":"https:\/\/www.europesays.com\/us\/795615\/"},"modified":"2026-05-14T10:33:55","modified_gmt":"2026-05-14T10:33:55","slug":"the-5-most-important-muscles-to-train-as-you-age-and-the-best-exercises-for-each","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/795615\/","title":{"rendered":"The 5 most important muscles to train as you age \u2013 and the best exercises for each"},"content":{"rendered":"

Maintaining strength and mobility as you age is key to reducing fall risk and staying independent, and while sarcopenia \u2013 age-related muscle loss \u2013 can begin as young as 30, with the right training, much of that is reversible. And typically, it\u2019s never too late. One study<\/a> found that a twice-weekly exercise programme combining muscle power training, balance work and gait retraining (modifying walking or running patterns) significantly improved muscle mass, strength and power in frail adults in their 90s \u2013 and participants also had fewer falls during the study period. <\/p>\n

So, if you want to get ahead before you hit your 90s, what specific muscles should you be training? Orthopaedic surgeons Dr Paul Zalzal and Dr Brad Weening have the answers, which they explain in their recent YouTube video<\/a>. <\/p>\n

1. Glutes <\/strong><\/p>\n

\u2018Number one is the single biggest muscle in the body \u2013 the gluteus maximus,\u2019 says Dr Weening. \u2018There\u2019s good evidence to show that as your glutes get weaker as you get older, you have slower gait, increased fall risk and loss of independence,\u2019 he adds, which is why strengthening them is crucial. <\/p>\n

One of the best exercises for this, the surgeons agree, is a glute bridge<\/a>, where, \u2018lying on the ground, [you] arch your back and thrust your pelvis up into the air before lowering down again\u2019, says Dr Zalzal. <\/p>\n

Dr Weening adds that the hip thrust is also effective if it\u2019s a movement that feels comfortable for you. \u2018Your back is supported by a bench, and you put a barbell, dumbbell or plate on your pelvis before arching your back, following the same principle [as the glute bridge].\u2019<\/p>\n

Other good options, they add, include Romanian deadlifts<\/a> and simple step-ups.<\/p>\n

Glute bridge \"ImageHip thrust\"ImageRomanian deadlift\"ImageStep-up\"Image2. Quadriceps<\/strong><\/p>\n

Second on the list? Your quads (front thighs). \u2018These are your stability muscles when you\u2019re walking,\u2019 says Dr Zalzal. \u2018They stop you from falling and help you walk and get up from a chair.\u2019<\/p>\n

That\u2019s why, he highlights, the simple sit-to-stand exercise \u2013 a key longevity test \u2013 is a really effective way to build quad strength. As are, adds Dr Weening, squats \u2013 including chair, bodyweight, weighted, and regular and Bulgarian split squats<\/a>. <\/p>\n

Sit-to-stand\"ImageSquat \"Image3. Calves<\/strong><\/p>\n

Your calf muscles \u2013 which include the gastrocnemius (used more for power) and soleus (used more for endurance) \u2013 \u2018are responsible for pushing off [when walking and running]\u2019, says Dr Weening, who adds that \u2018your ability to walk quickly<\/a> can predict your frailty and fall risk, as well as your mortality\u2019. <\/p>\n

The easiest way to engage your calf muscles, advises Dr Zalzal, is with calf raises<\/a>, which involve simply \u2018standing, going up on your toes and coming down again\u2019. You can progress the movement by going hands free and also by doing single-leg calf raises, which double up as good balance training<\/a>. To target your soleus more, Dr Weening recommends weighted, seated calf raises. <\/p>\n

Calf raise\"ImageSeated calf raise\"Image4. Back extensor muscles <\/strong><\/p>\n

These are the posture muscles along your spine that help you extend your back. \u2018If you\u2019ve seen some elderly people walking, they have what we call kyphosis, where they\u2019re hunched over,\u2019 says Dr Zalzal. But to avoid trip hazards, you need to be able to hold yourself up straight, he adds, which is where your back extensor muscles come in.<\/p>\n

These include your erector spinae (main posture muscles) and multifidus (deep spine stabiliser), and the best exercise to start with, says Dr Weening, is typically the deadlift<\/a>, where \u2018you\u2019re hinging at the hips with your knees bent and then straightening up\u2019. <\/p>\n

A great no-equipment option, adds Dr Zalzal, is the bird dog, which involves being on all fours and lifting your opposite arm and leg, holding the position for as long as possible. <\/p>\n

Deadlift\"ImageBird dog\"Image5. Core <\/strong><\/p>\n

\u2018We\u2019re not talking about your core as in your six-pack \u2013 not your rectus abdominis, but rather the deep core muscles \u2013 your transverse abdominals and obliques,\u2019 says Dr Weening. \u2018The core is important because it keeps you balanced in all of the things you do \u2013 getting out of a chair, walking, twisting, picking something up off the floor,\u2019 adds Dr Zalzal. <\/p>\n

The best core exercise you can do at home? The humble plank<\/a>. \u2018Your body should be straight and you don\u2019t want your bum hanging too low or high,\u2019 flags Dr Weening. Each day, aim to increase the intensity by holding it a little longer \u2013 and if you get sore wrists, try going down onto your elbows.<\/p>\n

The Pallof press<\/a> \u2013 an anti-rotational exercise that involves slowly extending your arms while resisting the pull of a resistance band tied to the side \u2013 is another good option, says Dr Weening, as well as the farmer\u2019s carry<\/a>, which helps stabilise your core while also benefitting grip<\/a> and shoulder strength.<\/p>\n

Plank\"ImagePallof press\"Image<\/p>\n

Having a strong core is about far more than sporting a six-pack. Build functional mid-section strength \u2013 while also improving your power, posture, coordination and balance \u2013 with WH COLLECTIVE coach Izy George\u2019s 4-week core challenge. Download the Women\u2019s Health UK app to access the full training plan today.<\/strong><\/p>\n

Get the app<\/a><\/strong><\/p>\n

\"izy<\/a>Related Stories\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n","protected":false},"excerpt":{"rendered":"Maintaining strength and mobility as you age is key to reducing fall risk and staying independent, and while…\n","protected":false},"author":3,"featured_media":795616,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[241121,240824,1199,324659,1201,1198,3181,210,311952,1200,324658,247675,67,132,68],"class_list":{"0":"post-795615","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-collection-fit-at-any-age","9":"tag-collection-fitness-app","10":"tag-content-type-default","11":"tag-contentid-84f17758-70df-4c78-a697-60ac42ed6a42","12":"tag-displaytype-standard-article","13":"tag-fitness","14":"tag-hasproduct-true","15":"tag-health","16":"tag-issyndicated-false","17":"tag-locale-gb","18":"tag-shorttitle-why-these-are-the-top-5-muscles-to-train-with-age","19":"tag-subsection-strength-training","20":"tag-united-states","21":"tag-unitedstates","22":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/116572487240268358","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/795615","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=795615"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/795615\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/795616"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=795615"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=795615"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=795615"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}