A longevity-focused physical therapist says these are the five exercises you need to be doing as a senior to build strength and maintain independence
And you only need to do them once a week
If you’re over 70 and starting exercise for the first time, you’ll quickly realize that not all workouts are suitable for you.
Some routines online are too challenging, while others are focused on getting big, bulging muscles. It’d be understandable if your goals might be more about staying mobile enough to get your groceries in from the car unaided.
On top of that, if you’re stepping into a gym for the first time, seeing the array of machines and weights can be overwhelming.
So, I asked Jamie Bovay, founder and lead physical therapist at KinetikChain Denver, to outline a routine for any of our readers in the above position.
He came back with give of the most important exercises for seniors to do as a once-a-week circuit workout.
“To best use your time, you can move into the next exercise with no break and then cycle through these five exercises for three rounds.”
Here are the five exercises he suggests.
1. Sit-to-stand
Sets: 3 Reps: 20-25
Bovay says: “This is the most fundamental movement for independence. It targets the glutes and quads; the engine of your lower body.”
How to do it:
- Sit on a sturdy chair with your feet shoulder-width apart.
- Lean slightly forward and push through your feet to stand up straight, avoiding pushing off with your hands if possible.
- Push your hips back and bend your knees to slowly lower yourself back into the chair.
2. Wall push-up
Sets: 3 Reps: 20-25
Bovay says: “This builds upper-body integrity, and bone density in the wrists and shoulders without the strain of a floor push-up.”
How to do it:
- Stand an arm’s length away from a wall and place your palms on it, with your hands in line with your shoulders.
- Step your feet back between 12 and 18 inches.
- Bend your elbows to bring your chest toward the wall.
- Push against the wall to extend your arms and return to the start.
3. Counter-top row
Sets: 3 Reps: 20-25
Bovay says: “This targets the back’s postural muscles, countering the common forward slump posture and supporting the spine.”
How to do it:
- Stand facing a kitchen counter or sturdy table.
- Hinge forward from your hips and take hold of the edge of the counter with your palms facing up and your chest level with the counter.
- Pull your shoulder blades together and bend your elbows, pulling your chest toward the counter.
- Extend your arms to return to the start position.
4. Single-leg balance
Sets: 3 Time: 30–60sec each side
Bovay says: “Ankle integrity is a longevity requirement. This exercise improves proprioception, which is your brain's ability to know where your body is in space. This is your primary defense against falls.”
How to do it:
- Stand, with one hand lightly holding on to a wall or chair next to you if you’re not confident balancing on one leg.
- Lift one foot slightly off the floor and hold this position, maintaing your balance, for your chosen time.
- Lower your foot back to the floor, then swap sides.
5. Farmer’s carry
Sets: 3 Time: 30-60sec of continuous walking
Bovay says: “Grip strength is one of the most highly correlated biomarkers for all-cause mortality and longevity. This movement integrates your grip, shoulders and core. It also mimics the carrying requirements of life, ensuring you can move heavy loads independently as you age.”
How to do it:
- Stand holding weights—dumbbells, kettlebells, or even full grocery bags—by your sides. The weight should be heavy enough that it is difficult to hold for the entire duration.
- Move your shoulder blades back and down, keeping your back straight.
- Walk slowly and deliberately in a straight line, keeping your torso completely upright and your core braced.
- Continue for your chosen time, changing direction when necessary.
Dr Jamie Bovay is a Denver-based physical therapist, longevity specialist and human performance expert. He is the author of the bestselling book Adding Insight to Injury, and frequently speaks publicly about the intersection of physical therapy, strength and rehabilitation, technology, and healthspan.
