You don’t need the gym to build strength later in life — trainer reveals a 6-move workout to improve balance, flexibility and core strength after 70
We are told time and time again that it’s important to keep building strength and muscle as we get older to keep our bodies strong, mobile and simply feel good. But often advice follows with complex gym programs and lots of equipment, and if you don’t have access to this, it can be a bit unmotivating.
The advice we are about to share from personal trainer Tina Kuharski doesn’t follow this narrative. Instead, Kuharski has a six-move workout that will help you build strength where bone loss is common, improve core stability and endurance, increase flexibility and support balance to reduce fall risk.
Before you get started, you’ll want to change into some comfortable exercise wear and grab a resistance band or two with handles, plus a pair of dumbbells. Here’s our guide to the best adjustable dumbbells, which work great for home workouts.
1. Banded bicep curls
- Stand with feet hip-width apart, holding a resistance band in both hands with palms facing forward.
- Step in the middle of the band so it’s secure under your feet.
- Keep your elbows close to your sides and slowly curl your hands toward your shoulders.
- Lower the hands back down with control.
2. Supported leg balance
- Stand behind a sturdy chair and hold onto the backrest with one hand for support.
- Shift your weight onto one leg and slowly lift the other knee toward your chest.
- Lower it back down with control and repeat.
- Switch sides after completing your reps.
3. Banded upright row
- Stand in the middle of a resistance band, holding the handles with palms facing your body.
- Pull the handles up toward your collarbone, keeping your elbows higher than your wrists.
- Slowly lower back to the starting position.
4. Triceps kickback
- Hold a dumbbell in each hand and hinge forward slightly at the hips, keeping your back straight.
- Bend your elbows to 90 degrees, keeping your upper arms close to your body.
- Extend your arms straight back, squeezing your triceps, then return to the bent-arm position.
5. Calf raises
- Stand with feet hip-width apart, holding a dumbbell in each hand by your sides.
- Slowly lift your heels off the floor, rising onto the balls of your feet.
- Lower back down with control.
6. Standing oblique crunch
- Stand with feet hip-width apart and hands by your sides.
- Lift one knee and bend the opposite elbow toward it in a side-crunching motion.
- Return to the starting position and repeat on the other side.
If you try this workout and enjoy how it makes your body feel, consider working it into your weekly routine, aiming for two to three sessions. You can also mix it with some cardio, whether that’s a walk around the park or a session on one of the best treadmills.
If you’d prefer a workout that requires no equipment at all, we have plenty of options in our library for you to try.
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