According to the NHS, everyone loses up to 8% of their muscle mass every 10 years between 30 and 50. Olympic hurdler Sally Gunnell is a personal trainer and dedicated strength coach for women. There are a few moves you can do now to ensure you stay moving well into your 80s and beyond, she says. Taking your dumbbell in the opposite hand to your bent leg, row from a straight arm position towards your hips. Split squatsSingle-leg exercises like walking lunges and split squats build strength in the lower-body muscles, such as the quadriceps (thighs) and glutes.