As we age, strength training becomes more important than ever when it comes to slowing down, and even reversing, the muscle loss that comes hand-in-hand with getting older. While cardiovascular workouts like walking and swimming are fantastic for looking after your heart and lungs, strength training, whether with just your bodyweight or a set of dumbbells, is essential for maintaining muscle mass.
Yet if you’re a complete beginner, or you’re returning to exercise following an extended break, it can be difficult to know where to start. Luckily, you’ve come to the right place. One man who knows about staying fit as you get older is Steven Berkowitz, a Senior Planet-sponsored athlete. At 72 years old, Berkowitz is still in fantastic shape, although nowadays he's swapped marathon running for simple strength sessions.
Below, Berkowitz shares his go-to routine for beginners, or those who are looking for a set of simple exercises they can do from just about anywhere.
What is the workout?
“One of my favorite go-to routines for someone just beginning or for vacation breaks is a bodyweight and isometric workout that can be done anywhere — in a hotel room, living room, or even a 6x6 foot space. It’s simple, safe, and highly effective, especially for older adults,” he tells Tom’s Guide.
Remember, if you’re recovering from a specific injury, it’s always best to seek personalized advice from a qualified professional. If at any point you feel pain during any of these exercises, stop immediately.
- Push-Ups: 2–3 sets of 10–15 reps, “great for building upper body strength with minimal joint strain,” says Berkowitz. If you struggle to get down on the floor, you can always perform your push-ups against a wall — you’ll still be working your upper body.
- Chair Squats: 2–3 sets of 10–12 reps. These are great for “building leg strength for daily activities like climbing stairs,” says Berkowitz. Here’s how many reps you need to be able to perform in one-minute for your leg strength to be considered elite.
- Standing Calf Raises: 2–3 sets of 12–15 reps for balance and lower leg strength. To make the calf raises easier, hold onto a chair or a wall for support. To increase the intensity, hold a set of light dumbbells in each hand.
- Plank Hold: “Start with 15–20 seconds, gradually increasing, to strengthen the entire core,” Berkowitz advises.
- Wall Sit: Hold for 20–30 seconds to build leg endurance and stability.
What are the benefits?
The exercise above might sound simple, but they are anything but. They are all isometric exercises — this means you’re keeping your joints stationary throughout, isolating the muscles in the upper and lower body, as well as the core.
By nature, all of these exercises are joint-friendly, making them ideal for seniors.
Because you aren’t moving or holding a weight, your brain has to work harder to keep the muscle that is working contracted. This can help strengthen your muscles without the need for any additional equipment or a great deal of space. You can get a high-intensity workout without having to set foot in a gym.
Finally, during isometric exercises like the plank hold and push-ups, your core will be working hard to stabilize your body. You’ll be working the deepest muscles of your midsection, which are responsible for stabilizing your spine and protecting your body from falls and injuries, helping you stay independent for longer.
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