Workout To Maintain Muscle Mass | Strength Routine for Longevity + Metabolism

Workout To Maintain Muscle Mass | Strength Routine for Longevity + Metabolism
If you’re losing muscle as you age, dealing with joint pain, or simply want to stay strong and toned — this Workout To Maintain Muscle Mass is for you. Strength training is one of the most important things you can do to support healthy aging, boost metabolism, protect your joints, and maintain independence. This at-home strength routine is designed to help you maintain muscle mass, improve total-body strength, and move with confidence — without high impact or complicated equipment.

✔ Joint-friendly
✔ Beginner-to-intermediate options
✔ At-home, no gym required
✔ Focused on longevity + metabolism

💥 What This Workout Helps With
• Maintaining muscle mass as you age
• Supporting metabolism and fat loss
• Improving strength, balance, and posture
• Reducing injury risk and joint strain
• Building muscle safely at home

🕒 Workout Overview
Warm-up → Full-body strength circuit → Cool down
Optional dumbbells | 20-minute routine

00:00 Introduction
01:06 March in place
02:08 Dynamic lunge + chest opener
03:07 Squat calf raise
04:08 Standing good morning
05:07 Deep core bracing
06:24 Squats
07:24 Bent-Over Single arm Row right
08:24 Bent over Single arm row left
09:26 Chest Press
10:22 Overhead Z Press
11:24 Deadlift
12:21 Reverse Lunges
13:24 Standing hip raise and crunch right
14:24 Standing hip raise and crunch left
15:25 Standing Core | Knee Drives
16:33 Hip Flexor Stretch
17:12 Chest + Front Arm Stretch
18:06 Seated or Standing Hamstring Stretch
19:12 Boomerang
20:33 Chest expansion Deep Breathing