It’s not unusual for my personal training clients to be working toward fitness goals like completing a 5K run or losing a few pounds.
These are fantastic milestones to aim for but I also try to look beyond the short-term and inspire my clients to train with the future in mind.
The stronger you can be as you enter your 50s, 60s, 70s and beyond, the better equipped you’ll be for healthy, independent aging.
So no matter how old my clients are, I insist they do these three strength-based exercises to maintain power, stability and balance.
Three future-proofing moves everybody needs
You’ll need a moderately-heavy dumbbell or kettlebell and an exercise mat to do these moves.
If you’re new to exercise, perform one set of eight to 10 repetitions (reps) for each exercise, two to three times per week.
Once the exercises start feeling easy, add another set and increase your reps to 12.
Aim for three sets of 12 reps, three to four times per week.
Always consult a doctor before starting a new workout.
If you feel a sharp pain when doing the moves, stop and speak with a medical professional.
1. Goblet squat
How to do it
Reps: 8-12
- Stand with your feet shoulder-width apart, feet pointing outward slightly.
- Hold a dumbbell or kettlebell at your chest.
- Engage your core muscles.
- Bend your knees, push your hips back and lower your hips toward the floor.
- Pause briefly, then stand back up.
Trainer tips: Avoid arching or rounding your back. Use a chair or bench behind you as a target, if needed. Keep your feet flat on the floor. and chest upright.
2. Plank with knee drive
How to do it:
Reps: 8-12
- Start on your hands and knees with your shoulders over your hands.
- Engage your core and step your feet behind you, so your body forms a straight line.
- Bend your left knee and drive it toward your chest.
- Pause briefly.
- Return it to the starting position and repeat on the other side.
- Continue alternating your reps.
Trainer tips: Avoid excessive arching in your lower back or letting your hips sink toward the floor—keep them level.
Make it easier: Place your hands on an elevated surface like a table, chair or wall.
3. Push-up
How to do it
Reps: 8-12
- Start on your hands and knees with your shoulders over your hands.
- Engage your core and step your feet behind you so your body forms a straight line.
- Bend your elbows and lower your chest, torso and hips toward the floor.
- Push yourself back up to the starting position.
Trainer tips: When you’re pushing back up from the floor, don’t allow your chest to rise before your torso and hips. Keep your spine straight and avoid letting your hips sink toward the floor.
Make it easier: Place your hands on an elevated surface like a table, chair or wall.
