Pain-Free Workout Exercises for Seniors: 6 Strength Moves

The older you get, the stronger you become! That’s our motto, and it can be yours, too.

Sure, as we age, we naturally lose muscle mass, our joints tend to feel stiffer, and our bone density can take a hit. This can make performing day-to-day tasks, like cleaning or putting away groceries, a bit harder, and you may feel new aches you didn’t struggle with before.

But that doesn’t mean you have to simply live with the pain as you move about your days. You can stay as strong as you were last decade by adding specific exercises to your routine. “Aging is inevitable, but losing strength and mobility isn’t,” says Claudette Sariya, NASM-CPT, a personal trainer in New York City.

Functional-fitness exercises, in particular, help maintain your quality of life and prevent injury. That’s because they mimic the real-life movements that make up our everyday routines—for example, squatting to wipe up a spill, hoisting groceries, and reaching and pulling to get our clothes on. They strengthen the muscles, bones, and joints that allow us to carry out these actions.

“These types of exercises also enhance balance and coordination to help reduce the risk of falling, and strength training improves bone density so that if we do fall, the damage may not be as bad,” Sariya adds.

With this in mind, Sariya created this 20-minute functional fitness routine for you to perform at least once a week. Do the entire sequence twice, resting for two minutes between rounds. Stretch for five minutes before and after. (Just remember to talk to your doctor before you start a new exercise program!)

Equipment needed: Chair, wall, and light to medium dumbbells

Chair Sit-to-Stand

Why it works

This helps you get into and out of chairs, sofas, and beds (and up from the toilet).

How to do it

1. Find a sturdy seat. Stand in front of it, holding a dumbbell in each hand.
2. Sit down.
3. In a controlled manner, stand up without bracing with hands.
4. Sit (don’t drop!) back down, moving with control.
5. That’s 1 rep. Do 10 reps.

Heel-to-Toe Walk

Why it works

This move builds balance and allows you to walk with more stability on uneven surfaces.

How to do it

1. Stand up straight, feet about shoulder-width apart.
2. Bring one foot forward, placing it directly in front of the other (the heel of that foot should touch the toes of planted foot). Use a wall or hold hands with a partner for support if needed.
3. Continue walking slowly in this manner in a straight line for 10 steps.
4. Stop, turn around, and repeat for 10 more steps.

Overhead Dumbbell Press

Why it works

By strengthening your upper body, you’re better able to grab for objects on high shelves, lift your carry-on into the overhead compartment, and lug a suitcase.

How to do it

1. Stand up straight, feet about hip-width apart.
2. Hold a pair of dumbbells, one in each hand, and position them at shoulder height, elbows bent.
3. Slowly press the weights straight up toward the ceiling, biceps by ears. Keep core engaged to maintain a flat back.
4. Slowly lower the weights back to shoulder height.
5. That’s 1 rep. Do 10 reps.

Bent-Over Dumbbell Row

Why it works

Improve your posture while maintaining strength to pull doors, handle a dog, and carry groceries or a squirmy child.

How to do it

1. Stand up straight, feet about hip-width apart. Hold a dumbbell in each hand.
2. Bend knees slightly and hinge at the hips by sending hips straight back, back flat, so torso is tilted forward 45 degrees. Extend arms down, while pulling shoulders down and back. Palms should face each other.
3. Pull elbows up and back, close to ribs, dumbbells reaching hips.
4. Slowly lower weights back down, straightening arms.
5. That’s 1 rep. Do 10 reps.

Wall Push-Up

Why it works

Open doors, hold on while on public transit, and support yourself when standing up and sitting down with this exercise.

How to do it

1. Stand up straight about arm’s length from a wall. Reach forward and place hands firmly on the wall, shoulder-width apart. Step feet back slightly. Engage core to maintain a straight line from shoulders to heels.
2. Bend elbows and lower chest toward the wall, keeping core engaged.
3. Push away from the wall until arms are straight again.
4. That’s 1 rep. Do 10 reps.

Step Back and Reach

Why it works

Better your balance and coordination, and navigate obstacles, like curbs and strewn-about kids’ toys, with this effective exercise.

How to do it

1. Stand up straight, feet about shoulder-width apart, arms straight at sides.
2. Slowly step one foot back, planting it flat on the ground behind you, while reaching forward and up with both arms (you can steady yourself with the back of a chair if necessary).
3. Step forward again, bringing arms down by sides.
4. That’s 1 rep. Do 10 reps.
5. Then switch legs and repeat.