We may not be able to live forever, but we can make the years we have feel better by maintaining strength and mobility as we grow older. Exercise is often made more complicated than it needs to be. If you’re looking for something practical that can be done anywhere, this no-equipment strength workout offers a refreshingly simple approach.
Pilates instructor Portia Page shares a five-move bodyweight routine and explains why strength training becomes increasingly important with age. From supporting bone health and metabolism to improving sleep and mood, building strength can have a meaningful impact. Page also notes that regular strength work may help improve hormonal balance and ease menopause symptoms.
While no single workout is a cure-all, staying consistent with strength training can help your body feel more supported, capable, and easier to live in. To begin, roll out a yoga mat and try the exercises below.
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What Does the Workout Involve?
1. Plank Rock
Start on all fours with your knees under the hips and hands beneath the shoulders. Extend one leg at a time, keeping the back long and straight. Gently rock forward onto the toes, then back so the heels move toward the floor, maintaining a strong, neutral spine. Continue rocking smoothly for one minute.
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2. Squat With Heel Lift
Stand with feet slightly wider than the hips, arms resting by your sides. Lower into a squat by bending the knees and hinging at the hips, lifting the arms to chest height with thumbs pointing up. Press through the legs to stand tall, sweep the arms to the sides, then lift the heels as the arms move behind the hips. Perform as many controlled repetitions as possible for one minute.
3. Lunge Drop and Forward Hinge
Stand tall with feet under the hips and toes facing forward. Step one foot back into a long lunge, bending both knees while raising the arms to shoulder height. Keep the body stacked with the head over ribs, hips, and back knee, and the front knee aligned over the ankle. Straighten the back leg and hinge forward at the hips as the arms move back, keeping the back heel lifted. Repeat for 30 seconds, then switch sides.
4. Bridge to Crunch
Lie on your back with knees bent and feet flat, aligned with the sit bones. Arms rest by your sides with palms facing up. Press through the feet to lift the hips into a bridge, forming a straight line from shoulders to knees while keeping the head and arms grounded. Lower the hips, then lift the head, chest, and shoulders as the knees draw in toward the hips for a crunch. Look between the thighs, keeping the chin lifted. Alternate smoothly between movements for one minute.
5. Single-Leg Deadlift With Row
Stand with feet under the hips and arms by your sides, all toes facing forward. Hinge at the hips while lifting one leg behind you, reaching the arms toward the floor with the back flat and aligned. Draw the elbows up and back by squeezing the shoulder blades together. Keep the lifted leg at hip height, toes pointing down, and perform 5–10 controlled rows. Return to standing and repeat on the opposite side for 1–3 sets.
Why This Routine Works
Taken as a whole, this routine targets the key muscle groups that matter most with age. It strengthens the legs and glutes for daily movement, builds core stability for balance, and supports the upper body to maintain posture and joint health.
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Alongside strength, there is a consistent emphasis on mobility, helping the body move comfortably through its full range rather than simply building muscle alone.
