{"id":602336,"date":"2026-08-23T17:44:18","date_gmt":"2026-08-23T17:44:18","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/602336\/"},"modified":"2026-08-23T17:44:18","modified_gmt":"2026-08-23T17:44:18","slug":"i-asked-an-expert-who-works-with-seniors-for-5-standing-bodyweight-exercises-to-build-full-body-strength-and-mobility-heres-what-he-said","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/602336\/","title":{"rendered":"I asked an expert who works with seniors for 5 standing bodyweight exercises to build full-body strength and mobility: Here\u2019s what he said"},"content":{"rendered":"

Whether you\u2019re a complete beginner or you\u2019re returning to exercise following an extended break, when you first set foot back in the gym, it can be tricky to know where to start. That\u2019s where Tom\u2019s Guide steps in.<\/p>\n

Below, I\u2019ve spoken to a fitness expert who works with seniors and asked him for five standing bodyweight moves people of all ages can do to build full-body strength and mobility.<\/p>\n

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As we get older, strength training becomes less about aesthetics and more about longevity. It\u2019s one of the best ways to reduce the muscle wastage that comes hand-in-hand with getting older, as well as protecting the body from injuries and building stronger bones.<\/p>\n

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The exercises below can be done with just your bodyweight, without needing any special equipment, but as you get stronger, you can increase the resistance with a set of the best adjustable dumbbells<\/a>.<\/p>\n

As a reminder, if you\u2019re currently exercising with an injury, it\u2019s always best to seek personalized advice from a qualified professional.<\/p>\n

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What are the exercises? <\/p>\n

The exercises below have been recommended by Gideon Akande, a qualified personal trainer and fitness consultant who inspires hundreds of thousands of people through in-person and on-screen fitness experiences.<\/p>\n

Akande often works with senior clients and tells Tom\u2019s Guide, \u201cTypical strength sessions for older adults should start with a controlled warm-up including movements that mimic some of the exercises you\u2019ll be doing that day. Your exercises shouldn\u2019t be complex or overly taxing. In fact, for most, the greatest intensity should be moderate to prevent any unnecessary strain or injury.\u201d<\/p>\n

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All of these exercises can be done standing up, with no extra equipment, making this workout ideal if you struggle to get down on the floor or get to a gym.<\/p>\n

\"Gideon<\/p>\n

Gideon Akande is a Bowflex<\/a> fitness advisor, a qualified personal trainer, and a four-year Division 1 football player. A lifelong athlete and fitness advocate, Gideon has won three Chicago Golden Gloves boxing championships as well as the national Men\u2019s Health Next Top Trainer competition and is a 9x marathoner.<\/p>\n

Here are the moves:<\/p>\n

1. Squat variations<\/p>\n

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\"sit\n<\/p>\n

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

\u201cSimulating a sitting-to-standing motion is an act of daily living and will help maintain ability and confidence for getting in and out of bed, a vehicle, and a couch\/chair,\u201d says Akande.<\/p>\n

What to read next<\/p>\n

If you\u2019re a complete beginner, start with chair squats \u2014 to do these, stand in front of a sturdy chair (which doesn\u2019t have wheels), send your glutes back and bend your knees to lower into a squat. Let your glutes tap the chair, then push through your feet to return to a standing position. Once these feel easy, do bodyweight squats without the chair.<\/p>\n

2. Bicep curl to shoulder press<\/p>\n

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

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

\u201cThis compound movement, with or without weight, will encourage bodies to explore (and keep) range of motion. It\u2019s functional too; for example, the exercise mimics lifting and playing with young kids or pets, and picking up and putting away groceries.\u201d<\/p>\n

3. Marching in place<\/p>\n

\"Trainer<\/p>\n

(Image credit: Kirra Mitlo)<\/p>\n

\u201cAs we age, we tend to lose balance, which can lead to falls and injuries. Slow marches, incorporating brief pauses, will train balance and engage stabilizing muscles in the ankles, knees, and hips.\u201d<\/p>\n

4. Cat-cow<\/p>\n

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

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

“This yoga favorite is helpful for everyone, especially aging populations. The movement reminds the body how to protect the back by mobilizing the spine and contracting the muscles supporting it.\u201d The cat-cow exercise can be done standing, sitting, or on all fours on an exercise mat.<\/p>\n

5. No-jumping jack side steps<\/p>\n

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

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

\u201cThis movement follows the mechanics of a jumping jack without the impact. Moving the limbs on the frontal plane is healthy for the body, and the total-body nature of the exercise can raise the heart rate and provide mobility and cardio benefits at the same time.\u201d<\/p>\n

What are the benefits of these exercises? <\/p>\n

All of the exercises above will help you build functional strength in your body \u2014 by this, we mean the strength needed to complete everyday tasks, such as standing up from a chair or lifting a heavy bag of groceries. You\u2019ll be working your upper and lower body, as well as your core, during these simple bodyweight movements.<\/p>\n

Exercises like the jack side steps and marches can help improve your bone density without putting too much strain on your joints. These low-impact moves will also raise your heart rate, helping you burn more calories if weight loss is your goal.<\/p>\n

Finally, in addition to improving your overall balance and stability, exercises like marches and the cat-cow stretch can help mobilize your joints, reducing stiffness and pain.<\/p>\n

Follow Tom’s Guide fitness<\/a> on Instagram for more workouts, routines, tips, and tricks.<\/p>\n

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