Orthopaedic Surgeon Shares 7 Low-Impact Exercises to Improve Functional Strength, Mobility, and Balance for Men Over 60
Strength training at all ages is important for preserving overall health, but for men in their 60s and up who haven't been to the gym in a while, are managing old injuries or joint pain, or simply feel intimidated by where to start, the thought of picking up weights may feel overwhelming. Still, you don't need to jump into heavy lifting to build strength and stay active as you age. Certain bodyweight exercises offer a simple way to train different muscles, support your joints, and build confidence as you age.
"As you age, the activities and exercises you're used to require a bit more effort to complete than when you were younger," says A. Brion Gardner, M.D., board-certified orthopaedic surgeon at The Centers for Advanced Orthopaedics. "Even something as simple as going to the mall for holiday shopping will be easier if you do strength training. For older adults, it's best to practice low-impact exercises to build strength without overstressing joints."
Below, Gardner shares seven different low-impact, bodyweight exercises men over 60 can do to build functional strength to make everyday movements feel seamless.
Related: I'm a Trainer: The Surprising Reason Men Are Wearing Weighted Vests on Daily Walks
Low-Impact Exercises for Men Over 60
How to Do Shoulder Blade Squeezes
Shoulder blade squeezes help improve posture, which expands the lungs.
- Sit or stand tall with your arms relaxed at your sides and shoulders down.
- Squeeze your shoulder blades together as if trying to pinch a pencil between them.
- Hold for three seconds, then release.
- Perform 10 reps.
How to Do Abdomen Pulses
Performing abdomen pulses regularly develops core strength, which better supports spinal health.
- Sit or stand upright and pull your belly button inward toward your spine.
- Hold the contraction for five seconds while keeping your breathing steady.
- Perform 10 reps.
How to Do Single-leg Lifts
Single-leg lifts are a great move for improving balance.
- Stand tall near a wall or sturdy surface for support if needed.
- Lift one foot off the ground and balance for up to 10 seconds.
- Perform 5 to 10 reps per leg.
How to Do Sit Down and Stand Up
"Sitting down and standing up supports your hip and thigh muscles, which helps you continue to move around the house as you age," Gardner says.
- Sit toward the front of a sturdy chair with your feet flat on the floor.
- Push through your feet to stand up, then slowly lower yourself back down.
- Perform 10 reps.
How to Do Front and Back Steps
Front and back steps improve coordination, agility, and balance as we age.
- Stand tall and step one foot across the other in front of your body.
- Step the same foot behind the other in a controlled motion.
- Perform 5 sets of 10 steps forward and backward on each leg.
How to Do Pelvic Floor Training
Pelvic floor training tightens and strengthens the hips.
- Tighten your pelvic floor muscles as if stopping the flow of urine or preventing gas.
- Hold the contraction briefly while avoiding tightening your abs or glutes.
- Perform 3 sets of 10 squeezes per day.
How to Do Side Walking
Add a resistance band above the knees to increase resistance and build muscle.
- Stand with your feet hip-width apart and maintain a slight bend in your knees.
- Perform 10 steps in each direction.
This story was originally published by Men's Journal on Jul 8, 2026, where it first appeared in the Fitness section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published July 8, 2026 at 7:19 AM.