If you can master 4 morning exercises at 55, you’re better than most 45-year-olds.

Master these 4 moves and feel younger.

When most people think of aging and fitness, they imagine a significant decline in strength and mobility. This makes sense, considering the science shows that as you age, muscle mass gradually decreases, joints stiffen, and movements you once did without thinking, like getting out of a chair or carrying groceries, can become more challenging.

But the reality is much more encouraging, that many adults in their 50s and 60s can still maintain extraordinary functional strength, balance and endurance, especially if they stay physically active.

Research suggests that your chronological age is actually a poor predictor of your physical fitness. What is most important to your fitness is muscle strength, mobility, and cardiorespiratory fitness. Studies show that older adults who maintain high muscle strength have a significantly lower risk of disability and chronic disease as they age.

Below, we spoke to him James Bakerstaff, CPTa personal trainer at Ore Gym, who shares four basic morning exercises that, if you can master after 55, indicate better fitness than most young adults.

“These moves test multiple areas of fitness at once, including strength, balance, coordination and endurance,” Bakerstaff explains. “If someone in their mid-50s can do this consistently with good control, it often reflects a high level of functional fitness.”

Read on for exercises and step-by-step instructions. When you’re done, make sure to check out these 4 Standing exercises that improve muscle tone after 60 compared to weight training.

Bodyweight squats

Squats are widely considered a functional exercise because they replace sitting and standing movements, which people do dozens of times a day.

“Bodyweight squats are one of the clearest indicators of lower body strength and mobility as we age, targeting the glutes, quads and core while supporting balance and joint health,” says Bakerstaff.

How to do it:

1. Stand with your feet shoulder-width apart and your feet pointing slightly outward.
2. Keep your chest straight and engage your core.
3. Bend your back and lower as if sitting on a chair.
4. Distribute your weight evenly through your ankles and mid-foot.
5. Lower until your thighs are almost parallel to the floor (or until comfortable).
6. Push through your legs to return to a standing position.
7. Complete 3 sets of 12 to 15 repetitions. Rest 45 to 60 seconds between sets.

On to the push-ups

The push-up is a classic measure of upper body strength and core stability. However, doing them on one side (for example, using a countertop, bench, or wall) can help reduce joint stress.

“Upper body strength naturally declines with age, but being able to perform push-ups even at a walk shows strong chest, shoulders and core stability,” explains Bakerstaff.

How to do it:

1. Place your hands shoulder-width apart on a sturdy counter top, bench or wall.
2. Kick your legs back so your body forms a straight line.
3. Tighten your core and pull your shoulders back slightly.
4. Bend your arms to slowly lower your chest to the surface.
5. Keep your elbows at about a 45-degree angle from your torso.
6. Push through your hands to push your body back to the starting position.
7. Perform 3 sets of 10 to 12 repetitions, resting 45 to 60 seconds between sets.

Unlike the lungs

Lunges are a very underrated exercise. They challenge your leg strength, balance, coordination, and joint stability all at once. “Mastering the reverse lunge shows better joint control and lower body stability,” says Bakerstaff.

How to do it:

1. Stand tall with your feet hip-width apart and rest your arms at your sides.
2. Flex your core and keep your chest straight.
3. Step one foot back into a lunge position.
4. Lower your back knee toward the floor while keeping your front knee in line with your ankle.
5. Hold for one to two seconds at the end of the movement.
6. Push through your front leg to return to the starting position.
7. Repeat on the opposite leg.
8. Do 3 sets of 10 repetitions on each leg. Rest 45 to 60 seconds between sets.

Related: An 8-minute bed routine warms the stomach better than exercise after 606254a4d1642c605c54bf1cab17d50f1e

front panels

The traditional front plank is the GOAT of core exercises because it activates multiple muscle groups at the same time, including your abs, glutes, and shoulders.

“A strong core is one of the biggest predictors of overall fitness as we age,” Bakerstaff explains. “If you’re holding a plank, it usually reflects the stability of the core and the stability of the spine.”

How to do it:

1. Lie face down on the floor or exercise mat.
2. Place your hands directly under your shoulders with your elbows on the ground.
3. Extend your legs behind you and plant your feet on the floor.
4. Raise your body so it forms a straight line.
5. Close your core and squeeze your glutes to maintain stability.
6. Avoid lowering your hips or lifting them too high.
7. Hold the position for 20 to 30 seconds. Repeat for three rounds with 45 to 60 seconds of rest between rounds.