Workout ideal for enhancing strength among individuals aged 60 and above with limited mobility, according to a fitness trainer.

Strengthen Your Body and Improve Independence with This Easy Workout

As we age, our bodies naturally undergo changes that can make even simple tasks feel more challenging. One such change is sarcopenia, the decline of muscle mass and function that begins around age 35 and accelerates significantly at age 60, according to Harvard Health. To combat this, personal trainer Roger Montenegro, the founder of Made Possible Personal Training, suggests strength training as a way to protect independence, improve balance, and continue doing the things one loves.

Montenegro has designed a workout that targets major muscle groups in a safe, controlled way, with the goal of slowing muscle loss, reducing fall risk, and improving confidence in movement. All that is needed for this workout is a sturdy chair and a resistance band.

Seated Banded Row

This exercise strengthens the upper back, improves posture, and supports shoulder health. To perform the seated banded row, sit in a chair or on the floor with a looped resistance band around a sturdy object in front of you. Pull the band back toward your ribs, keeping your elbows close to your sides, and then slowly return to the start. Repeat this movement for a set number of reps.

Heel Raise

The heel raise exercise strengthens the calves and ankles, improves balance, and supports walking stability. To do the heel raise, stand holding the back of a chair for balance. Alternatively, stay seated to reduce the intensity. Slowly lift your heels off the floor, pressing your toes into the floor. Pause at the top of the movement. Lower with control and repeat.

Seated Overhead Press

This movement strengthens the shoulders and upper arms, helping with everyday tasks like reaching overhead. To do the seated overhead press, sit upright, make fists with your hands and hold them at shoulder height. Press your arms overhead without shrugging your shoulders. Lower back down with control and repeat. To make the move harder, add some weights like light dumbbells or bottled water.

Standing Up from a Chair

This exercise builds lower-body and core strength, directly improving one of the most important daily movements. To perform this exercise, simply stand up from a chair and sit back down again. Repeat this movement for a set number of reps.

Strength training is beneficial at any age, but it becomes particularly important as people get older. Age-related muscle loss can make even simple activities feel harder, such as standing up from a chair or carrying groceries. By incorporating these exercises into your routine, you can help slow the effects of sarcopenia and maintain your independence.

It is never too late to start resistance training, regardless of age or perceived loss of strength and mobility. So why wait? Get started today and reap the benefits of a stronger, healthier body.

Workout ideal for enhancing strength among individuals aged 60 and above with limited mobility, according to a fitness trainer.