7 exercises to maintain muscle mass without going to the gym

We’ve been told for far too long that muscles are only built in the gym! But that’s not always true. There can be times in life when going to the gym is not a choice or an option. Even if you are a fitness lover, illness or travel can keep you from doing it. As a fitness enthusiast, you probably worry about losing all the gains you made after sweating it out at the gym. Well, you don’t have to worry as you can maintain the muscle mass that you have worked so hard to build. You just have to choose the right exercises that you can do at home or outside the gym.

To find out how to maintain muscle mass without going to the gym, HealthShots teamed up with fitness guru Aminder Singh from the famous Team Aminder.

Maintain muscle mass at home
Maintaining muscle mass without a gym is possible. Image courtesy Adobe Stock

Importance of maintaining muscle mass

Maintaining muscle mass is not only important, but becomes a mandatory requirement, especially with increasing age. Singh explains that this is because we gradually lose muscle mass as we age. What’s worse, we end up accumulating more fat mass. By the time we get past the age of 40, there is a 7 percent muscle breakdown. It shoots up to 15 percent when we hit 60! The expert says that reduced muscle mass at this age means total loss of strength because without the help of muscles we can’t move even a single limp. So muscle mass muscle exercises are the only preventative solution to maintain strength as we age. Neglecting your muscle mass can lead to an increased risk of serious health problems like osteoporosis.

Exercises to build and maintain muscle mass at home

We know that push-ups work the chest, triceps, shoulders, and several other muscles, and also increase upper body strength (Beginner’s Guide to Great Push-Ups at Home). But there is more you can do to maintain muscle mass at home. Here are some of the exercises you can do at home!

1. Side leg raises

For each leg, perform 5 bent-toe, 5 pointed-toe, and 5 pointed-toe raises toward the ceiling. These are core and lower body exercises that help build bulky muscles.

2. Water bottle curls with 5kg water bottle

Holding a 5 kg or 1 liter water bottle in each hand, stand with your feet apart and roll the water bottles towards your shoulders, palms in. This exercise builds forearms and biceps.

3. Water Bottle Shoulder Overhead Press using 5kg water bottles

Stand shoulder-width apart and hold a 5kg water bottle in each hand. Lift the water bottles and hold them overhead, pause for a few seconds, then lower your hands. This exercise works your entire triceps and shoulders, Singh says.

4. Shoulder front raise with bottle

Stand with your feet slightly apart and hold a water bottle in each hand. Extend your shoulders and elbows to drive the water bottles straight up. This exercise targets your biceps and shoulders.

Maintain muscle mass at home
Muscle mass can be maintained by doing push-ups and more. Image courtesy Adobe Stock

5. Pelvic exercise

Lie on your back on the floor, and then lift and squeeze your hips. You only need to hold each pressure for a few seconds and then release. This helps strengthen your pelvic floor muscles, which further improves your bowel and bladder control.

6. Rowing back exercise

Back row exercises are performed by holding any grill and pulling the body towards the grill. This works your back and upper arms and helps build your overall upper body strength.

7. Spot walking

When walking in place, raise your knee to hip level and swing your hands like you do when walking outdoors. Walking in place is easy and an effective exercise, says Singh. It helps burn calories, improves your cardiovascular fitness and also increases the strength and endurance of your leg muscles.

You also need to focus on proper nutrition to maintain muscle mass. Increase your protein intake by eating foods like chicken, fish, and eggs. Also, get proper rest and get the best sleep every day!