Whether you’re a complete beginner or you’re returning to exercise following an extended break, when you first set foot back in the gym, it can be tricky to know where to start. That’s where Tom’s Guide steps in.
Below, I’ve spoken to a fitness expert who works with seniors and asked him for five standing bodyweight moves people of all ages can do to build full-body strength and mobility.
As we get older, strength training becomes less about aesthetics and more about longevity. It’s one of the best ways to reduce the muscle wastage that comes hand-in-hand with getting older, as well as protecting the body from injuries and building stronger bones.
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The exercises below can be done with just your bodyweight, without needing any special equipment, but as you get stronger, you can increase the resistance with a set of the best adjustable dumbbells.
As a reminder, if you’re currently exercising with an injury, it’s always best to seek personalized advice from a qualified professional.
What are the exercises?
The exercises below have been recommended by Gideon Akande, a qualified personal trainer and fitness consultant who inspires hundreds of thousands of people through in-person and on-screen fitness experiences.
Akande often works with senior clients and tells Tom’s Guide, “Typical strength sessions for older adults should start with a controlled warm-up including movements that mimic some of the exercises you’ll be doing that day. Your exercises shouldn’t be complex or overly taxing. In fact, for most, the greatest intensity should be moderate to prevent any unnecessary strain or injury.”
All of these exercises can be done standing up, with no extra equipment, making this workout ideal if you struggle to get down on the floor or get to a gym.
Gideon Akande is a Bowflex fitness advisor, a qualified personal trainer, and a four-year Division 1 football player. A lifelong athlete and fitness advocate, Gideon has won three Chicago Golden Gloves boxing championships as well as the national Men’s Health Next Top Trainer competition and is a 9x marathoner.
Here are the moves:
1. Squat variations
“Simulating a sitting-to-standing motion is an act of daily living and will help maintain ability and confidence for getting in and out of bed, a vehicle, and a couch/chair,” says Akande.
If you’re a complete beginner, start with chair squats — to do these, stand in front of a sturdy chair (which doesn’t have wheels), send your glutes back and bend your knees to lower into a squat. Let your glutes tap the chair, then push through your feet to return to a standing position. Once these feel easy, do bodyweight squats without the chair.
2. Bicep curl to shoulder press
“This compound movement, with or without weight, will encourage bodies to explore (and keep) range of motion. It’s functional too; for example, the exercise mimics lifting and playing with young kids or pets, and picking up and putting away groceries.”
3. Marching in place
“As we age, we tend to lose balance, which can lead to falls and injuries. Slow marches, incorporating brief pauses, will train balance and engage stabilizing muscles in the ankles, knees, and hips.”
4. Cat-cow
“This yoga favorite is helpful for everyone, especially aging populations. The movement reminds the body how to protect the back by mobilizing the spine and contracting the muscles supporting it.” The cat-cow exercise can be done standing, sitting, or on all fours on an exercise mat.
5. No-jumping jack side steps
“This movement follows the mechanics of a jumping jack without the impact. Moving the limbs on the frontal plane is healthy for the body, and the total-body nature of the exercise can raise the heart rate and provide mobility and cardio benefits at the same time.”
What are the benefits of these exercises?
All of the exercises above will help you build functional strength in your body — by this, we mean the strength needed to complete everyday tasks, such as standing up from a chair or lifting a heavy bag of groceries. You’ll be working your upper and lower body, as well as your core, during these simple bodyweight movements.
Exercises like the jack side steps and marches can help improve your bone density without putting too much strain on your joints. These low-impact moves will also raise your heart rate, helping you burn more calories if weight loss is your goal.
Finally, in addition to improving your overall balance and stability, exercises like marches and the cat-cow stretch can help mobilize your joints, reducing stiffness and pain.
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