If you're over 50 and want to build total body strength without spending hours in the gym, watch the video below to learn 3 simple exercises for total body strength that you can do at home.
3 Exercises for Total Body Strength
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1. Squat
The squat is one of the best exercises for total body strength. It strengthens your quadriceps and glutes, helping with activities like standing up from a chair or getting up from the floor.
How to Perform a Bodyweight Squat
- Stand with your feet about shoulder-width apart.
- Turn your knees slightly outward to align with your toes.
- Stick your hips back and lower yourself as if sitting in a chair.
- Go as low as comfortable, then push through your heels to return to standing.
Modifications
- Easier: Do a partial squat or squat in front of a chair for support.
- Harder: Hold a dumbbell or kettlebell in front of your chest (goblet squat).
2. Push-Up
The push-up is a great upper-body strength exercise that targets the chest, shoulders, and triceps.
How to Perform a Wall Push-Up
- Stand an arm’s length away from a wall.
- Place your hands on the wall at shoulder height.
- Lower yourself towards the wall, keeping your elbows slightly tucked.
- Push back to the starting position.
Progressions
As you get stronger, you can progress to doing push ups on a couch or chair, or from the floor.
3. Deadlift
The deadlift is an essential full-body strength exercise that targets the legs, back, and core.
How to Perform a Dumbbell Deadlift
- Hold a dumbbell in each hand with your feet hip-width apart.
- Hinge at your hips, lowering the weights while keeping your back straight.
- Lower until you feel a stretch in your hamstrings, then return to standing.
Modifications
- Easier: Use lighter weights or limit the range of motion.
- Harder: Use heavier weights or perform single-leg deadlifts.
By incorporating these exercises for total body strength into your routine regularly, you can improve mobility, balance, and overall strength.
This in turn can help you stay active and independent for years to come.
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