An expert trainer uses these eight moves to help her parents improve their strength and balance

It’s normal for everyday life and tasks to feel more difficult as you get older. Simple things that you probably didn’t have to think about at one point, like getting up off the couch or carrying grocery bags, might now feel like a struggle.

But that doesn’t have to be the case—not if you have a strength training programme in place.

Strength training is an effective way to future-proof your body, and keep your joints and muscles healthy as you age, offsetting the natural effects of getting older.

Jennifer Martin is a personal trainer who recently shared a look at how she trains her parents, who are in their late 50s and 60s, to help them maintain their independence as they get older.

“These exercises are great for those who are looking to build muscle, improve balance and improve mobility,” Martin tells Fit&Well.

Martin designed this workout with everyday life in mind. “These exercises will help you get up off the floor with ease, push things above your head without shoulder pain, get up and down out of your chair, pick things up off the ground without lower-back pain, and feel more stable on your feet day to day,” says Martin.

How to do Jennifer Martin’s future-proofing workout

You’ll need a few pieces of equipment for this workout, including a balance ball, a long resistance band, an exercise ball, and a pair of dumbbells or kettlebells. You might also want to use a balance pad and exercise mat to provide cushioning for your knees.

If you don’t have all this equipment to hand, simply pick and choose which exercises from this routine you are able to do and add those to your usual workouts.

If you want to complete this routine as a standalone workout, Martin has shared the sets and reps she recommends for each move.

1. Kneel to stand

Sets: 2 Reps: 6 each side

“This exercise will help you get off the floor with more ease,” says Martin. It targets the quads, hamstrings, glutes and core.

2. Squat on balance ball

Sets: 3 Reps: 10-12

“This can be done on a balance ball or the ground,” says Martin, although she recommends investing in a balance ball if you’re able to. “The balance ball is great because it will help strengthen your core and improve your balance.”

“Holding onto a resistance band will allow you to get lower in your squat,” says Martin.

3. Hamstring curl

Sets: 3 Reps: 6-8

“This is one of the best exercises to help alleviate lower-back pain and increase hip flexibility,” says Martin.

4. Push press

Sets: 3 Reps: 10-12

“This exercise will allow you to feel more confident pressing things up over your head day to day,” says Martin. “A push and press is a powerful movement that will also help improve shoulder mobility.”

5. Standing march

Sets: 3 Reps: 20-24 each side

“This exercise helps build core strength and stability, and will also help improve balance and coordination, as well as improve flexibility in the hip flexors,” says Martin.

6. Split squat with twist

Sets: 2 Reps: 8-10 each side

“This move helps improve balance and proprioception [your sense of where your body is in space], which will help you feel more stable in everyday activities,” says Martin.

You can do this without weights at first.

7. Bent-over row

Sets: 3 Reps: 10-12

“Unilateral exercises [where you work one side of your body at a time] help improve muscle imbalances and improve core strength,” says Martin. “This unilateral row will help you more effectively throw, pull or push things in real life.”

In this version of the move, you rest one hand on an exercise ball while doing the row, which adds another benefit. “Pressing the opposite hand into the workout ball will help strengthen your pelvic floor,” says Martin.

8. Bird dog

Sets: 1 Reps: 12-16

“This is one of the best exercises to improve balance and mobility, and alleviate or prevent back pain,” says Martin.