Walking workouts are a fantastic, low-impact way to build cardiovascular fitness, but they aren’t the only exercise seniors should be focusing on. When it comes to addressing and reversing the biological effects of aging, strength training is vital. Resistance training, whether with your bodyweight, a set of dumbbells, or resistance bands, can slow down sarcopenia, or the loss of muscle that comes with aging, and even reverse it.
If that doesn’t persuade you to start strength training, it’s also worth mentioning that it can help improve your bone density, protecting against hip and spinal fractures, lower your blood sugar, and boost your metabolism.
But where should you start? If you’re a complete beginner or you’re returning to exercise following an extended break, it can be tricky to know which exercises to prioritize. For personalized advice, especially if you’re recovering from a specific injury, it’s always important to check in with a qualified professional, but below, we have spoken to 71-year-old Senior Planet Sponsored Athlete, Nate Wilkins.
Wilkins is the co-founder of the Ageless Workout Method, which grew from his own transformation. At 71, he is in the best shape of his life, and his goal is to help others achieve the same.
Here are the 5 simple bodyweight exercises I use that build muscle faster than walking workouts
Nate has used his own mobility strength circuit for years to stay strong and flexible. He tells Tom’s Guide, “I realized I needed something simple, adaptable, and effective—whether I was at home, in the park, or traveling.”
Here’s how to do it:
Dynamic Warm-up
- Marching or high knees in place
- Shoulder rolls to wake the body up
The Circuit
- 10–15 bodyweight squats for strong legs
- 10–15 wall push-ups for chest, arms, and core
- 10–15 hip hinges to protect the back and strengthen the glutes
- 30 seconds of standing knee lifts for balance and core
- 8–10 step-backs or modified lunges for stability
Cool Down
- Gentle stretches and mindful breathing to bring it all back to center
The entire workout should take 15-20 minutes in total. To increase the intensity, repeat the circuit a second time, or add some of the best adjustable dumbbells, or one of the best resistance bands.
What are the benefits?
All of the exercises in Nate’s circuit target the major muscle groups in the body, helping you build the functional fitness you need to do simple tasks like stand up from a chair or carry a heavy bag of groceries.
You’ll also be building the muscles needed for power and balance. Exercises like the standing knee lifts will help strengthen one leg at a time, as well as build the deep stabilizer muscles in your core. This, in turn, will help protect yourself from falls and injuries, helping you stay independent for longer.
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