‘No barbell, no special equipment and no gym membership required’: the forward lunge is the best simple move you’re not doing, and it’s vital for over-50s

(Image credit: Getty Images / skynesher)

“As we age, our exercise goals should evolve beyond simply lifting heavier weights,” says Williams. “For people over 50, the ability to generate force quickly — known as muscle power — becomes more crucial than maximal strength.” This methodology is exactly why Williams recommends the forward lunge as a key movement pattern for those looking to maintain strength for those in their sixth decade.

This particular focus on power over outright strength is rooted in Williams’ deep understanding of biomechanics. As we age, the ability to produce and maintain power “fundamentally shapes how we move, how we respond to sudden challenges, like trips or slips and how safely we navigate everyday life,” he says, noting that “power declines faster with age than strength alone.”

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All of which make the forward lunge the ideal exercise to work on these points, Williams says, as it “builds not just muscle, but neural responsiveness and coordinated control.” By building the functional power to protect against falls and maintain independence in later life, he says, “power and control are the qualities that make movement safe and effective in the real world.”

For Williams, the appeal of the forward lunge isn’t just about building lower-body strength, but also about recruiting and supporting the recruitment of the central nervous system (CNS).

“A forward lunge requires controlled descent into the lunge position, then a powerful push back to standing,” he explains. “This rapid coordination falls under the domain of the CNS, the brain and spinal cord must swiftly sense perturbations and activate muscles to respond.” Simply, by working on muscle power, you can offset the decline that comes with ageing.

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Williams points to several everyday scenarios in which the forward lunge can help offset accident risk, including descending stairs, stepping down from curbs and lowering into a chair. “These are not passive movements, as they require muscles to absorb force, decelerate the body, and stabilize joints,” he says. This is called ‘eccentric’ control. Movement patterns that incorporate slow and controlled lowering trains these braking systems, making “accidents on stairs and curbs become far more likely”.

“Strength is a measure of how much force a muscle can produce, whereas power reflects how fast that force can be applied,” says Williams. To illustrate the difference, he describes two people: one who can lift heavy weights slowly, while the other can lift a medium weight faster. “If both trip on an uneven surface, the person with greater power — and thus faster muscle and neural response — is far more likely to catch themselves and avoid a fall”.

This is why Williams argues that exercise programs for older adults must move beyond purely heavy lifting.

Instead, they should incorporate “power training exercises,” such as “faster concentric lifts” and “quick sit-to-stands from a chair,” alongside “functional real-world drills”. This specific focus on “speed and rapid force production” is increasingly recommended for older adults and, according to Williams, “should always be considered.”