Strength training preserves independence, bone density, and metabolism. As we age, it’s not about lifting heavy — it’s about moving with purpose and maintaining control. These ten exercises target major muscle groups that protect the spine, joints, and balance.
| Exercise | Target Area | Why It Matters |
|---|---|---|
| 1. Sit-to-Stand (Chair Squat) | Legs, hips | Builds lower body strength and mimics daily activities. |
| 2. Wall Push-Ups | Chest, shoulders, core | Improves upper-body strength safely. |
| 3. Bridge | Glutes, hamstrings, core | Strengthens posterior chain and supports back health. |
| 4. Step-Ups | Legs, balance | Functional strength for stairs, curbs, and confidence. |
| 5. Dead Bug or Heel Slides | Core | Builds deep stability for spine protection. |
| 6. Standing Hip Abduction | Hips, glutes | Supports pelvic alignment and balance. |
| 7. Resistance Band Row | Upper back | Improves posture and shoulder blade stability. |
| 8. Farmer’s Carry (with weights or bags) | Grip, shoulders, core | Promotes everyday strength and shoulder integrity. |
| 9. Single-Leg Balance or Heel-to-Toe Walk | Balance, coordination | Reduces fall risk and improves proprioception. |
| 10. Overhead Reach or Shoulder Press (light weight) | Shoulders, arms | Maintains reach and overhead function for daily tasks. |
Pro Tip: 2–3 sets of 10–15 reps, 3x per week.