Squats are fundamental for maintaining lower body strength and muscle mass. Stand with your feet shoulder-width apart, lower your body by bending your knees and hips, and then push back up to the starting position.
Push-ups are excellent for building and maintaining upper body strength. Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up.
Deadlifts are a comprehensive exercise that strengthens the back, glutes, and hamstrings. Stand with your feet hip-width apart, grip the barbell with an overhand grip, and lift it by extending your hips and knees while keeping your back straight.
The overhead press helps maintain shoulder strength and stability. Stand with your feet shoulder-width apart, hold a barbell or dumbbells at shoulder height, and press the weights overhead until your arms are fully extended.
Bent-over rows are effective for strengthening the upper back and improving posture. Bend at the waist with a slight knee bend, hold a barbell or dumbbells, and pull the weights towards your chest, squeezing your shoulder blades together.
Lunges help preserve lower body muscle mass and balance. Stand with your feet together, take a step forward with one leg, lower your body until both knees are at 90-degree angles, and push back to the starting position.
Planks are essential for core strength, which supports overall stability and muscle function. Start in a forearm plank position with your body in a straight line from head to heels. Hold this position for 30-60 seconds to engage your core