Staying Strong as You Age

As you get older, it’s pretty common for everyday tasks to start feeling more challenging. Things that once seemed effortless, like getting up from the couch or carrying groceries, can become quite difficult.

But there’s good news—you don’t have to let aging make these tasks a struggle. With a manageable strength training program, you can keep your body in top shape.

Strength training has proven to be an excellent way to support your body for the future, helping to maintain healthy joints and muscles as you age. It helps counteract the natural decline that comes with age.

Personal trainer Jennifer Martin recently discussed how she coaches her parents, who are in their late 50s and early 60s, to help them stay independent as they age. “These exercises are fantastic for anyone looking to build muscle, improve balance, and enhance mobility,” she explains.

Martin tailored her workout around everyday situations. “These exercises will help make it easier to get up off the floor, lift things over your head without hurting your shoulders, rise and sit from chairs, and pick things up without back pain. They’ll also make you feel more stable on your feet in daily life,” she adds.

Jennifer Martin’s Future-Proofing Workout

For this workout, you’ll need some basic equipment: a balance ball, a long resistance band, an exercise ball, and either dumbbells or kettlebells. You might also consider a balance pad and an exercise mat to cushion your knees.

If you don’t have all the equipment, no worries—just choose the exercises you feel comfortable with and integrate them into your regular routine.

Should you want to do this as a standalone workout, Martin has outlined the sets and reps she suggests for each exercise.

1. Kneel to Stand

Sets: 2 Reps: 6 each side

“This move helps you get off the ground more easily,” says Martin, targeting the quads, hamstrings, glutes, and core.

2. Squat on Balance Ball

Sets: 3 Reps: 10-12

Martin states that this can be done on a balance ball or the ground, though she recommends a balance ball for its core-strengthening benefits. “Using a resistance band can help you squat lower,” she notes.

3. Hamstring Curl

Sets: 3 Reps: 6-8

“This is great for alleviating lower back pain and enhancing hip flexibility,” Martin suggests.

4. Push Press

Sets: 3 Reps: 10-12

Martin mentions, “This exercise boosts your confidence when lifting things overhead in daily life. It’s a powerful move that enhances shoulder mobility.”

5. Standing March

Sets: 3 Reps: 20-24 each side

“This helps build core strength and stability, improving balance and coordination, while also enhancing hip flexor flexibility,” she explains.

6. Split Squat with Twist

Sets: 2 Reps: 8-10 each side

“This helps improve balance and proprioception, which is your awareness of body positioning,” Martin points out. You can start this without any weights.

7. Bent-Over Row

Sets: 3 Reps: 10-12

Martin explains that unilateral exercises, or those that work one side of the body at a time, can help fix muscle imbalances and strengthen the core. “This version of the row also strengthens your pelvic floor,” she adds, referring to pressing the opposite hand into an exercise ball for support.

8. Bird Dog

Sets: 1 Reps: 12-16

“This is an excellent move for improving balance and mobility, as well as preventing or alleviating back pain,” Martin states.