18h • General discussion
5 Minute Evening Routine that Builds Muscle after 50
Brief evening exercise can help adults over 50 build and maintain muscle when done consistently, even without long gym sessions. While it won’t replace full strength training, a short daily routine can keep muscles active, support joint mobility, and reinforce healthy movement habits—which are key for aging well. Consistency matters more than workout length for effective strength gains after 50.
The 5‑minute routine includes five movements performed for about 30 seconds each with short breaks in between:
- Glute Bridge to activate lower‑body muscles like glutes and hamstrings.
- Bird Dog to strengthen core muscles and improve balance.
- Wall Sit to build leg muscle endurance and support posture.
- Wall Angels to enhance shoulder mobility and upper‑back strength.
- Plank Shoulder Taps to boost core stability and shoulder control
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5 Minute Evening Routine that Builds Muscle after 50
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