As we age, we naturally lose muscle from inactivity. Sedentary living leads to loss of flexibility, strength, and range of motion. For women who already tend to have less muscle mass, it’s important to understand that weight gain often isn’t just about eating habits. In many cases, the real culprit is muscle loss. Today I’m going to tell you how to do beginner squats and push ups, so that you can age with strength!
The more muscle you carry, the faster your metabolism runs—even when you’re not exercising. The old adage, “If you don’t use it, you’ll lose it” is especially true for muscle!
You don’t need to become a gym rat or lift massive weights to see benefits. But yes, when used properly, heavier weights can profoundly improve your strength and your long-term health.
If you’re a beginner, start with simple bodyweight movements that work your largest muscles to “prime” your body for more strength.
In my 7-Minute Ageless Body Secret Program, I have several movement patterns that will get your muscles engaged, even if you are a beginner.
CLICK HERE FOR MY FOLLOW ALONG VIDEO PROGRAM THAT YOU CAN DO AT HOME.
Squats and push-ups are two excellent starting moves. Here’s how to do them safely and effectively anywhere at home, while traveling, or even at work.
Squats
Squats build strength in your quads, glutes, and core essential for balance, mobility, and independence.
How to do it:
Set up: Stand with your feet about shoulder-width apart, toes pointing forward or slightly out. Place a sturdy chair or bench behind you.
Sit back: Bend at your hips and knees as if you’re reaching your hips back toward the chair. Keep your chest lifted and spine straight.
Tap the chair: Lightly touch your hips to the chair (don’t fully sit down or relax your weight).
Stand up: Press your feet firmly into the floor and straighten your legs to return to standing.
Repeat: Do 6–10 reps.
Progression:
If you can maintain great posture and balance, try doing them without the chair for more challenge.
This move is a must for every aging body …yes, everyone.
Push-Ups (Countertop Version)
Countertop push-ups strengthen your chest, arms, core, and glutes, while helping improve posture.
How to do it:
Set up: Stand facing a sturdy countertop. Place your hands flat on the edge, a little wider than shoulder-width apart.
Walk back: Step your feet out about 3 feet so your body is at an angle. You should be in a straight “plank” from shoulders to heels, no bending at the waist.
Engage: Tighten your core and glutes.
Lower down: Bend your elbows and slowly bring your chest toward the counter, keeping your body straight.
Push back up: Press through your hands to return to your starting position.
Repeat: Do 8–10 reps.
Tip: Move your hands slightly wider to stretch your chest more, or slightly closer for more triceps engagement.
Both of these moves work your core and glutes while strengthening upper and lower body muscles.
No matter your current fitness level, mastering these basics will pay off for years to come.
So, get up right now and do a set of squats and push-ups. Beginner squats and push-ups are mandatory for women who want to have functional strength at every decade. And, who want to look great as they age.
Your future self will thank you!
Sent with care,
Coach Dawn