Do you feel like your legs are getting weaker as you age? You're not alone.
Many people experience weak legs after 50.
But the good news is that you can do something about it!
Watch the video below to learn 5 effective exercises to help you regain leg strength, balance, and mobility.
5 Exercises to Strengthen Weak Legs After 50
- Why Weak Legs Happen After 50
- Test Your Leg Strength
- Exercises to Strengthen Weak Legs
- Tips for Getting Started
- Need Help For Weak Legs After 50?
Why Weak Legs Happen After 50
Age-related muscle loss, known as sarcopenia, can begin as early as age 30 but accelerates rapidly after 65.
However, weakness is not always evenly distributed across the body.
In fact, it often affects specific muscle groups more than others. Furthermore, weakness can differ between the same muscle groups on the left and right side of the body.
This is good news!
If weakness was purely age-related, you'd expect all muscle groups to decline equally.
But since some muscles are weaker than others, that gives you control to strength your weaker muscle groups and improve your pain and daily function.
Test Your Leg Strength
Before starting a strengthening routine, it's helpful to identify where your weaknesses are. Here are some simple tests you can do at home:
1. One-Legged Sit to Stand Test
This test challenges your quads, glutes, and balance. Try standing up from a chair using one leg at a time without using hands.
If you can't do it, that can indicate weakness in one or both legs.
2. Single-Leg Heel Raise
Stand facing a wall for balance and lift one heel off the ground. Repeat as many times as you can.
The textbook "normal" is 25 heel raises on each side. However, many people over 50 find that difficulty to do
However, if you struggle to lift your heel off the floor even once, make sure to rule out a pinched nerve in your lower back from a herniated disc or spinal stenosis.
3. Single-Leg Balance Test
See if you can balance on one leg for at least 10 seconds without holding on.
Being able to do this reduces your risk of falling and enhances hip stability. It also cuts your 10 year mortality rate in half.
4. Golfer's Bend (Single-Leg Deadlift)
Test your balance and hamstring strength by bending down on one leg as if picking up a golf ball.
If you can't do it without holding on, see the modified exercises below.
5. Lunge to the Floor
This helps assess your leg strength and ability to get up from the floor.
Start by lunging down until your knee touches the floor and push back up.
If you can't do it, start with partial lunges as shown below.
Exercises to Strengthen Weak Legs
Once you've identified your weaker areas, it's time to build strength. Here are exercises tailored to improve leg strength after 50:
1. Assisted One-Legged Sit to Stand
If you can't stand up from a chair using one leg, you can modify by placing your heel on the floor as shown below.
You can also use a higher chair or place a pillow on your chair to further reduce the difficulty.
Practice standing up on one leg, gradually lowering the height as you get stronger.
2. Eccentric Heel Raises
If you have difficulty doing single leg heel raises, start out by going up on 2 legs and then slowly lowering on one leg.
As you get stronger, progress to going up and down on one leg.
3. Balance Training
Practice standing on one leg, ideally for 10 seconds.
If you need help, hold on to a chair or wall for balance at first.
4. Golfer's Bend Exercise
Perform the golfer's bend while holding onto a chair for stability.
Gradually reduce support as your balance improves.
5. Partial Lunges
If full lunges are too difficult, start with partial lunges.
Focus on maintaining good form and increasing depth as your strength improves.
Tips for Getting Started
- Keep safety in mind first. Don't put yourself at risk of falilng or getting injured by trying an exercise you know you can't do. Start slowly and listen to your body. It's normal to feel muscle fatigue but stop if you feel pain.
- Start slowly and listen to your body. It's normal to feel muscle fatigue but stop if you feel pain.
- Progress the exercises as you get stronger.
- Consult with a physical therapist if you need assistance.
Need Help For Weak Legs After 50?
If you live in the St. Louis area and need help to strengthen your legs after 50, we'd be happy to help you.
Just tap the button below to request an appointment.