The four best exercises for building strength and balance in later life

Teaching chair workout classes for older adults has changed the way I think about exercise.

My regulars are aged from their late 60s to early 90s, and they all come for the same reason—they want to stay independent.

They want to walk further, get in and out of a car without help, carry their groceries, and reach into a high cupboard.

I hear first-hand from them about how strength training has changed their lives.

After one of my clients had a hip replacement, a nurse commented on the upper-body strength that helped her get out of her hospital bed.

Another now finds it easier to get in and out of her daughter’s car, while one of my regulars can now swim for longer and walk further to the bus stop without her stick.

Their progress reminds me why building strength and balance in our 40s and 50s matters.

If you want to stay independent later, I'd recommend doing routines like this one now.

The four exercises

• Seated knee lift and sit-to-stand
• Dumbbell hold and leg raise
• Farmer carry
• Shoulder press

Do each exercise eight time (per side if relevant), apart from the farmer carry, which you will do for 30 seconds. Aim for two rounds overall.

You will need a sturdy chair and a pair of dumbbells. Start with weights you can comfortably control throughout each move.

1. Seated knee lift and sit-to-stand

Sets: 2 Reps: 8

• Sit towards the front of a sturdy chair with your feet about hip-width apart. Place your hands on the chair for balance, if needed.
• Lift, then lower your right leg in a smooth movement.
• Do the same with your left leg.
• With both feet planted back on the floor, put your hands across your chest, lean forward slightly and push through your feet to stand.
• Lower back into the chair with control. That’s one rep.

Why this move? Getting out of a car involves two movements we often take for granted—bringing your legs out and standing up from a low seat.

Seated knee lifts work the hip flexors that help you move your legs in and out of the car, while sit-to-stand strengthens your thighs and glutes for standing.

Practicing both in your 40s and 50s is a simple way to build strength for an everyday task.

2. Dumbbell hold and leg raise

Sets: 2 Reps: 8 each side

• Stand holding a dumbbell in your left hand.
• Slowly lift your right leg out to the side, keeping it straight.
• Lower the leg without leaning to either side.
• Complete eight repetitions, then swap sides.

Why this move? Doing unilateral (one-sided) exercises helps to build balance by making each leg work independently while the muscles around your hips and core keep you steady.

3. Farmer carry

Sets: 2 Time: 30sec Rest: 30sec

• Stand holding a dumbbell in each hand.
• Walk around the room with control, keeping your torso upright and avoid leaning from side to side.
• After 30 seconds, bend at your hips and knees to put the weights down.

Why this move? Walking with weights mimics holding heavy grocery bags and challenges your grip and carrying strength. Grip strength is also used as a marker of overall muscle strength and has been associated with long-term health outcomes.

4. Shoulder press

Sets: 2 Reps: 8

• Start in a standing or seated position.
• Hold a dumbbell in each hand at shoulder height, with your palms facing forward and elbows bent.
• Keep your wrists straight and your torso steady. Breathe out as you press the weights overhead, without arching your lower back.
• Lower the weights slowly to shoulder height.

Why this move? This strengthens the shoulders and arms so that lifting items onto a high shelf and taking them down again is easier.