A trainer shares 5 home moves that restore leg strength and walking confidence after 60.<\/p>\n
Maintaining leg strength after 60 can help you climb stairs<\/a>, get out of chairs, walk with confidence, and boost your balance<\/a>. All of these benefits are essential for reducing fall risk<\/a> and promoting healthy aging. But despite that, many older adults rely on gym machines and intense workouts for building and restoring leg strength<\/a>, which doesn\u2019t necessarily translate to real-world strength.<\/p>\n Leg press machines, seated extensions, and other gym-based exercises can certainly build muscle, but they often remove the balance, coordination, and stabilization from the equation by locking your body into fixed positions<\/a>. While that may feel safer, it can limit your development of functional strength, which is the kind of strength you use outside the gym and research<\/a> says can improve your quality of life.<\/p>\n But with all the conflicting information online, how can you know where to start? Don\u2019t worry, we\u2019re here to help. We chatted with James Brady, CPT, a certified personal trainer at OriGym<\/a>, who shares his five best home exercises<\/a> that can restore leg strength faster than gym machines after 60.<\/p>\n The following exercises target your lower body\u2019s major muscle groups while helping to improve stability, coordination, and mobility. When done consistently, they can help restore leg strength that carries over directly into everyday life. Read on for the exercises and detailed instructions.<\/p>\n (Next up: Don\u2019t miss these 4 Bed Exercises That Restore Leg Muscle Faster Than Gym Machines After 60<\/a>.)<\/p>\n \tSit-to-Stands<\/p>\n <\/a><\/p>\n Sit-to-stands imitate the act of standing up from a chair, which research<\/a> shows strengthens your quads, glutes, and hips. \u201cSit-to-stands are one of the best indicators of functional leg strength after 60 because they directly mimic everyday movement,\u201d says Brady.<\/p>\n How to do it:<\/p>\n Sit upright on a sturdy chair with your feet flat on the floor. \tStep-ups<\/p>\n \u201cStep ups strengthen the legs in a way that translates directly to climbing stairs and improving balance,\u201d Brady explains. What makes this exercise so effective for restoring leg strength is that it\u2019s performed one leg at a time, which studies<\/a> show can help correct side-to-side strength imbalances.<\/p>\n How to do it:<\/p>\n Stand in front of a low step or bottom stair.
\nPosition your feet hip-width apart.
\nKeep your chest lifted and your core engaged.
\nLean slightly forward from your hips.
\nPush through your heels to stand up.
\nFully extend your hips and knees at the top.
\nSlowly lower yourself back into the chair with control.
\nPerform two to three sets of 10 to 15 reps. Rest for 45 to 60 seconds between sets.<\/p>\n
\nPlace one foot firmly on the step.
\nBrace your core and keep your posture upright.
\nPush through your front foot to lift your body upward.
\nBring your other foot up to meet it.
\nStep back down slowly with control.
\nRepeat on the same side before switching legs.
\nUse a railing or wall for support if needed.
\nComplete two to three sets of 8 to 12 reps per leg, resting for 45 to 60 seconds between sets.<\/p>\n