Trainer Shares 7 Low-Impact Exercises for Stronger Bodies Over 70

As individuals age, maintaining strength while minimizing joint strain becomes increasingly important. Trainer Ed Gemdjian offers a low-impact exercise circuit designed specifically for those over 70, focusing on full-body strength without the need for high-impact movements like squats or burpees. This routine not only helps in building muscle but also alleviates tightness around the quads, hips, and glutes, which can accumulate with age.

The workout is structured to facilitate movement, release tension, and build strength safely. Gemdjian emphasizes listening to one’s body, particularly for those with existing injuries or limitations. While some exercises rely solely on body weight, others may require support from a sturdy chair or bench, alongside the optional use of adjustable dumbbells or resistance bands.

Low-Impact Strength-Building Exercises

This collection of exercises is aimed at enhancing strength without the risks associated with more strenuous activities. Participants are encouraged to use caution and select weights that match their comfort levels.

1. **Chair Sit-to-Stand**
Focus: Quads, glutes, and core
How: Sit on a sturdy chair with feet hip-width apart. Lean slightly forward and engage your core, driving through your heels to rise. Slowly lower back down under control. For added support, use your hands on the chair.

2. **Hip Hinge Deadlift**
Focus: Glutes, hamstrings, and spinal erectors
How: Stand tall with soft knees and push your hips back as you hinge at the torso, maintaining a neutral spine. Squeeze your glutes to return to standing. Beginners can perform this without weights, focusing on hip movement.

3. **Dumbbell or Banded Row**
Focus: Lats, rhomboids, and posterior shoulders
How: Hinge at the hips with a flat back, holding dumbbells or band handles. Pull your elbows back, squeezing your shoulder blades together. For a regression, perform one arm at a time with hand support on a chair.

4. **Incline Push-Up or Standing Shoulder Press**
Focus: Chest, shoulders, and triceps
Option A: Incline Push-Up
How: Place your hands on a bench or countertop, step back, and lower your chest toward your hands.
Option B: Standing Shoulder Press
How: Stand tall with dumbbells at shoulder height and press overhead.

5. **Supported Step-Back or Reverse Tap**
Focus: Glutes, quads, and hip stabilizers
How: Hold onto a chair or wall for balance. Step one foot back, lightly tapping your toe behind you while keeping the front knee aligned over the ankle.

6. **Lateral Lunge with Contralateral Reach**
Focus: Glutes, adductors, and balance
How: Step out to one side into a shallow lunge while reaching your opposite hand toward the outside foot.

7. **Standing Banded Pallof Press**
Focus: Core and posture
How: Anchor a band at chest height and press your arms forward while resisting rotation.

These exercises are tailored to help maintain an active lifestyle for older adults, addressing common issues such as joint discomfort and muscle stiffness. They provide a gentle yet effective means of building strength, allowing individuals to remain independent and active.

Before beginning this routine, ensure that you consult with a healthcare professional, especially if you have any concerns regarding your physical condition. With the right approach, maintaining strength and mobility well into later years is achievable.