We can’t live forever, but we can make the years we have feel better by holding onto strength and mobility as we get older. Exercise tends to get overcomplicated, but it doesn’t need to be. If you want something straightforward you can do anywhere, this no-equipment strength workout keeps things refreshingly simple.
Pilates instructor Portia Page has stepped up with a five-move bodyweight routine, and she’s clear on why strength training deserves a place in your week as you age. From supporting bone health and metabolism to helping with sleep and mood, building strength can make a noticeable difference. Page says it can even improve the body’s hormonal balance and reduce menopause symptoms.
Of course, you won’t fix everything with a single workout, but staying consistent with strength training can help your body feel more supported, more capable and easier to live in. To get started, grab one of the best yoga mats and give these exercises a try.
What is the workout?
1. Plank Rock
- Come to the floor on all fours with the knees under the hips and the hands under the shoulders.
- Straighten one leg, then the other, keeping the back long and straight.
- Rock forward on the toes and back to bring the heels forward and back while keeping the spine long and straight.
- Repeat the rocking back and forth for one minute.
2. Squat/Heel Lift
- Stand with your feet outside of the hips and the arms by the sides of the body.
- Sit back and down by bending the knees, hinging at the hips and reach the arms chest height with the thumbs up.
- Straighten the legs and unhinge the hips, taking the arms to the sides.
- Once upright, lift the heels and press the arms back behind the hips.
- Repeat as many controlled repetitions as possible for one minute.
3. Lunge Drop/Forward
- Stand with your feet under the hips and toes facing forward, arms by the sides.
- Take a long step behind with one foot and bend both knees while raising the arms to shoulder height with the thumbs up.
- Keep the head over the ribs, over the hips, over the back knee while keeping the front knee over the ankle.
- Straighten the back leg as the arms move back and while hinging forward over the hips to bring the chest over the front thigh. Keep the back heel up.
- Repeat down and forward for 30-seconds and then switch sides.
4. Bridge/Crunch
- Lie on your back with knees bent, feet flat, in line with the sit bones, arms to the sides with the palms up.
- Press into both feet and lift the hips up towards the ceiling making a straight line between the shoulders and the knees (Bridge). Keep the arms and back of the head pressing into the floor.
- Lower the hips down to the floor and then lift the head, chest and shoulders up while bringing both knees about the hips (Crunch). Look between the thighs with the eyes while keeping the chin away from the chest.
- Lower the head, arms and feet and repeat the Bridge to the Crunch for one minute.
5. Single Leg Deadlift/Row
- Stand with feet under the hips, arms by the side and all 10 toes facing forward.
- Hinge at the hips while lifting one leg behind the hips. Reach the arms towards the floor while keeping the back straight. Keep the head, trunk, and leg lifted in one long straight line.
- Bend both elbows up and to the sides of the shoulders by squeezing the shoulder blades together and behind the back.
- Keep the lifted leg hip height with the toes pointed down to the floor and bend and straighten the arms 5-10 times.
- Return to a standing position and repeat on the other side. This can be repeated 1-3 sets
Taken together, this routine covers a lot of ground. You are working the major muscle groups that matter most as we age, including the legs and glutes for everyday strength, the core for balance and stability, and the upper body to support posture and joint health.
There is also a steady focus on mobility, so you aren't just building strength but keeping your body moving comfortably through its full range.
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