If you’re 50-plus and want to strengthen your whole body without doing squats this is exactly what you should do

As we get older, the way we need to move our bodies changes.

From around 50 upwards, it’s important to prioritize strength training to slow the loss of bone density and promote bone growth. Equally, we should all be doing some low-impact cardio to look after our heart health.

One problem that can get in the way of both regular cardio and strength training is weak knees, which can cause pain during exercises like squats and lunges.

However, you can still get a comprehensive workout even if you have sensitive joints.

I’ve created this full-body strength routine and there isn’t a squat or lunge in sight.

All you need to get started is a pair of dumbbells that are a challenging weight for you.

The workout

The moves

• Romanian deadlift
• Diamond press
• Hammer curl to overhead press
• Bear hover toe taps
• Single leg lowers

How to do the moves

Romanian deadlift

Sets: 3 Reps: 10

• Start with legs hip-width apart and dumbbells held in front of your thighs.
• Hinge at the hips as you push your butt back, feeling a stretch in your hamstrings (the back of your thighs).
• Keep the dumbbells close to your legs as your bend down, stopping at the shins.
• Pause for a second then drive through the hips, pushing them forward as you bring the weights back up the legs to starting position.

Diamond press

Sets: 3 Reps: 10

• Stand with legs hip-width apart, holding a single dumbbell with both hands at your chest.
• Brace your core as you fully extend both arms, pushing the weight up away from your chest at a 45° angle.
• Lower back to your chest.

Hammer curl to overhead press

Sets: 3 Reps: 10

• Stand with feet hip-width apart and a dumbbell in each hand, held at your thighs with palms facing in.
• Keep elbows pinned close to your waist as you curl the weights up towards your shoulders.
• From here, push the weights straight up until your arms are fully extended.
• Slowly, and with control lower the weights, then reverse curl them back down to the sides of your thighs.

Bear hover toe taps

Sets: 3 Reps: 10 each leg

• Start on your hands and knees with shoulders stacked over your wrists and a straight back.
• Raise your knees until you are hovering a couple of inches above the mat.
• Once you feel stable, step your right foot back and tap the floor with your toes. Bring your foot back to the hovering position and do the same with the other leg.

If you struggle to get down on the floor, you can work your core muscles by doing this dumbbell overhead marches instead.

Single-leg lowers

Sets: 3 Reps: 10 each leg

• Lie down on your back with your spine pushed into the mat, don’t allow your back to arch.
• Raise both legs up to the ceiling.
• Slowly lower your right leg down towards the floor.
• Then lower the left leg down as you raise the right leg back up to starting position.
• To make it easier, bend the knees to 90°.