5 Quick Tips to Increase Muscle Power After 50

Short, practical moves that protect mobility, bone strength, and independence. Score your routine and get a Power Index.

Exercises & Scores

Person doing sit-to-stand from a chair
Lower body
Targets quads & glutes · Boosts functional strength
Key tip: Control your descent and stand tall. Aim for 10–15 reps with deliberate speed when rising.
Person doing wall push-ups
Upper body
Chest, shoulders & core · Safe upper-body power
Key tip: Keep a straight line from head to heels; push quickly but return controlled.
Person climbing stairs
Functional legs
Legs, glutes, cardiovascular · Real-world power
Key tip: Drive through the heel and step tall — good for daily independence.
Person doing a forward leg swing or supported leg raise
Mobility & balance
Hip mobility & dynamic balance
Key tip: Keep movements smooth and controlled — increase speed slightly for power work.