<\/p>\n \u201cWe know that muscle mass, tendon resilience, coordination and recovery time all decline with age,\u201d says Damian Hall, author of Run Forever: The Secrets to Becoming an Ageless Athlete<\/a>.<\/p>\n Latest Videos From \u201cThis may sound discouraging, but it\u2019s actually empowering – because every one of these variables can be improved through training. The key is training smart, respecting recovery and working with the body, not against it.\u201d Here\u2019s where to start.<\/p>\n How to do the workout<\/p>\n For this workout, you\u2019ll need a pair of dumbbells<\/a>, a step or low box and a roman chair, which can be found in most conventional gyms. Perform each exercise for the recommended reps and sets, then move straight on to the next, resting briefly between each move.<\/p>\n You may like<\/p>\n \u201cThese exercises improve long-term function, balance<\/a> and stability by challenging the deep core <\/a>muscles that stabilise your torso, while also strengthening the legs and improving single-leg balance,\u201d says Stables.<\/p>\n This is the kind of functional strength you need for everyday tasks like climbing steps or stepping off a kerb while carrying shopping. \u201cBy improving lower-body strength, posture, gait and confidence, you\u2019re protecting your body from falls and injuries,\u201d he explains.<\/p>\n \n (Image credit: Getty Images)<\/p>\n The moves<\/p>\n For adults over 65 who are new to resistance training, quality matters more than quantity. You don\u2019t need high volumes of exercise to make progress. In many cases, one to two challenging sets per muscle group is enough to stimulate strength gains when performed consistently.<\/p>\n Move 1. Standing isometric calf raise<\/p>\n Single Leg Calf Raise Isometric – YouTube Watch On <\/a><\/p>\n Reps: 10 seconds each side<\/p>\n Sets: 2<\/p>\n What to read next<\/p>\n How to do it: Stand near a wall for balance. Balance on one leg, then rise onto the ball of your foot, lifting your heel high. Hold the position, then lower back down. Repeat on the other side.<\/p>\n Benefits: Strengthens the soleus muscle, crucial for strong lower limbs and reducing the risk of calf<\/a> strains and Achilles issues – particularly important given that muscle loss occurs fastest in the lower legs as we age. \u201cIt also helps ankle stiffness, calf force and walking propulsion,\u201d explains Stables.<\/p>\n Move 2. Lateral step up<\/p>\n Reps: 5-8 each side<\/p>\n Sets: 2<\/p>\n How to do it: Stand upright with your right side facing a step or low box. Lift your right foot and step sideways onto the box, keeping your torso upright. Bring both feet together, then slowly reverse the movement and return to the floor, landing softly on the ball of your foot. Repeat for the recommended reps before switching sides.<\/p>\n Benefits: This side-stepping movement trains your legs from multiple angles, building lower-body strength while improving single-leg balance<\/a> and core stability. It mirrors everyday activities like climbing stairs and stepping off kerbs confidently, while helping improve \u201cknee control and stair descent ability,\u201d says Stables.<\/p>\n Move 3. 45-degree hip extension<\/p>\n 45-Degree Hip Extension – YouTube Watch On <\/a><\/p>\n Reps: 5-8<\/p>\n Sets: 2<\/p>\n How to do it: Set up on a Roman chair so the top of the bench sits just below your pelvis, allowing your hips to move freely. Lean forward with your body straight and head neutral, feet hip-width apart. Bend at the hips and lower your torso toward the floor, keeping your core braced and back straight. Stop when your torso is just below parallel, then extend your hips, squeeze your glutes and return to the start.<\/p>\n Benefits: “Strengthens the posterior chain<\/a>, including the glutes, hamstrings and lower back, which is essential for maintaining posture, reducing lower-back pain and staying strong and upright as you age,” says Stables.<\/p>\n Move 4. Plank hold<\/p>\n \n (Image credit: Getty Images)<\/p>\n Reps: As long as possible<\/p>\n Sets: 2<\/p>\n How to do it: Lie face down and prop yourself up on your forearms with elbows directly beneath your shoulders. Before lifting into the plank, engage your core by flattening the gap between your lower back and the floor. Maintain that same engagement in the plank position, keeping your body in a straight line from head to heels.<\/p>\n Benefits: Builds deep core endurance that stabilises your spine during everyday movements – from getting up from a chair to carrying shopping. \u201cA strong core also helps improve posture, balance and reduce fall risk,\u201d explains Stables.<\/p>\n Move 5. Pallof press<\/p>\n How to perform the pallof press (core exercise) – YouTube![](\"https:\/\/cdn.mos.cms.futurecdn.net\/flexiimages\/muyd8brflw1729511975.svg\")
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