{"id":444692,"date":"2026-01-29T07:53:21","date_gmt":"2026-01-29T07:53:21","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/444692\/"},"modified":"2026-01-29T07:53:21","modified_gmt":"2026-01-29T07:53:21","slug":"im-a-63-year-old-personal-trainer-these-are-the-5-simple-bodyweight-exercises-i-give-to-my-clients-that-build-muscle-faster-than-walking-workouts","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/444692\/","title":{"rendered":"‘I’m a 63-year-old personal trainer: These are the 5 simple bodyweight exercises I give to my clients that build muscle faster than walking workouts.’"},"content":{"rendered":"

Keeping fit as we get older is one of the best ways to stay independent for longer, but if you\u2019re a complete beginner or returning to exercise after an extended break, it can be hard to know where to start. The good news is, it\u2019s never too late, and one woman who truly believes in this is Portia Page, a 63-year old personal trainer, Pilates instructor, and Balanced Body<\/a> educator.<\/p>\n

Below, she shares the five bodyweight exercises she recommends to seniors to improve their strength and mobility, as well as the advice she shares with her clients who are returning to the gym or just getting started.<\/p>\n

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As a reminder, if you\u2019re recovering from a specific injury, it\u2019s always a good idea to seek personalized advice from a qualified professional.<\/p>\n

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\"Portia<\/p>\n

Portia Page has been in the fitness industry for over 25 years as a teacher, competitor, program director, instructor trainer, international presenter and video co-star, fitness director and creator. She is a Gold Certified Pilates Teacher through Pilates Method Alliance, and a Master Instructor of Balanced Body\u00ae for Pilates, AI3D, Barre, Bodhi\u2122, MOTR\u2122, and CoreAlign\u00ae, holding current certifications with ACE, AFAA and PMA, with BS in Cognitive Science from University of California at San Diego.<\/p>\n

What are the 5 bodyweight exercises you recommend to seniors? <\/p>\n

\u201cI\u2019ve never \u2018stopped\u2019 working out \u2014 for me, it\u2019s always been a part of my life,” Page tells Tom\u2019s Guide. “When I do go for a period of inactivity, I remember: working out feels hard at the beginning, yet within a few minutes, it\u2019s already better, and long-term? No question \u2014 it works!\u201d<\/p>\n

\u201cThe good news? Your muscles don\u2019t care how old you are \u2014 they respond to training at ANY age. I\u2019ve seen people in their 70s and 80s gain strength in weeks. Biology is generous like that.\u201d<\/p>\n

Page\u2019s simple routine involves \u201cno fancy circus tricks\u201d, just these 5 bodyweight exercises:<\/p>\n

1. Sit-to-stand (chair squats) <\/p>\n

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(Image credit: Shutterstock)<\/p>\n

This exercise builds leg strength and mimics everyday activities like getting up from a chair or toilet. It\u2019s one way doctors test leg strength in seniors \u2014 here\u2019s how many reps you need to be able to complete after 60 to be considered \u2018above average\u2019<\/a>.<\/p>\n

Get instant access to breaking news, the hottest reviews, great deals and helpful tips.<\/p>\n

Sit with your feet hip-width apart on the front of a chair. You should have a 90-degree bend in your knees, and your feet should be flat on the floor.Place your hands on your thighs, at the side of the chair, or across your body (this is the hardest variation).Lean forward slightly, shifting your weight into your feet, and engage your core as you push through your feet to stand up.Slowly lower yourself back down to the chair, controlling the movement. Gently tap the chair before standing again.2. Wall push-ups<\/p>\n

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(Image credit: Shutterstock)<\/p>\n

\u201cThese work on your upper body strength, are safer than floor push-ups, and are great for your shoulders and posture,\u201d says Page. \u201cI do mine against my kitchen counter while waiting for that first cup of coffee.\u201d<\/p>\n

Start by standing in front of a wall and take a couple of steps back. You should be able to stand with both hands flat against the wall.Bend your elbows and move your torso towards the wall, keeping your back straight and your core engaged.Push the wall away to straighten your arms and return to your starting position.3. Backward lunges <\/p>\n

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\"How\n<\/p>\n

(Image credit: Shutterstock)<\/p>\n

\u201cThese are great for hip strength, balance training, and building the muscles you need for walking,\u201d says Page.<\/p>\n

Start standing tall, feet hip-width apart. If you\u2019re holding dumbbells, hold one in each hand, arms down by your side.Step one leg back, then bend both knees so your back knee just touches the floor and your front knee is stacked over your ankle or foot.Keep your chest upright, then push up through your front heel to stand upright.If you want to get into a deeper reverse lunge, try placing your front foot on a step.4. Standing heel raises <\/p>\n

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(Image credit: Shutterstock)<\/p>\n

\u201cHeel raises strengthen the calves, feet, and ankles, improve balance, and reduce your risk of falls,\u201d Page says. Here’s how to do them.<\/p>\n

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Start by standing tall, with your feet hip-width apart. To increase the intensity, hold a dumbbell in each hand.Raise onto your tiptoes, pausing for a few seconds at the top of the movement and feeling the stretch through your calves.Lower your heels back to the ground slowly and with control.5. Bird dog <\/p>\n

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\"an\n<\/p>\n

(Image credit: Shutterstock)<\/p>\n

If you can, get down onto the ground, using a yoga mat to reduce the impact on your joints. This exercise works on your core stability, spine support, and coordination.<\/p>\n

Begin on your hands and knees, in what is known as the tabletop position \u2014 wrists directly in line with your shoulders and knees in line with your hipsFrom here, extend your left arm straight ahead and your right leg behind you. Engage your core and concentrate on maintaining a flat back. You should be looking down at the floor.Hold the position briefly, then return to the starting position. This is one rep.<\/p>\n

Page recommends doing a 5-8 minute warm-up, then doing 6-8 reps of each move, and repeating the circuit 2-3 times, resting when needed. This workout will target your legs, core, upper body, and balance. Try to do the bodyweight circuit two to three times per week.<\/p>\n

While walking workouts help your cardiovascular fitness, they won\u2019t strengthen your muscles and bones in the same way as strength training, even when using just your bodyweight. Strength training can help increase bone density, which may prevent osteoporosis and minimize your risk of injuries from falls.<\/p>\n

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(Image credit: Shutterstock)What advice would you give to a total beginner? <\/p>\n

\u201cFirst: You are not behind. You\u2019re right on time,\u201d says Page. She recommends starting by adding simple exercises like the ones above into your daily routine, using walls and counters for support, as well as walking daily to improve your fitness slowly.<\/p>\n

\u201cThe only rules: No comparing, no need to rush, progress slowly, celebrate everything \u2014 the small wins are WINS and a reminder to ask \u2014 what is next? Do it again the next day!\u201d she says. \u201cAnd remember: you don\u2019t train to look younger, you train to live better. The overall benefits are stronger bones, better balance, more confidence, and less fear.\u201d<\/p>\n

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