As you get older, power is the first physical attribute that fades. Strength refers to how much force you can produce, whereas power deals with how fast you can produce that force. Gym machines fix your body’s motion in a specific pathway which allows you to move slowly through a controlled range of motion. This might build strength, but it doesn’t build real-world leg power.
After 60, most people avoid moving fast because it feels risky. But if you use bodyweight wall exercises, the wall allows you to move quickly with added support, which adds the layer of safety you need to move confidently. By placing your hands or your back against the wall, you can push as hard and fast as you want without the risk of falling. I’ve used the four exercises below with clients over 60 to help them rebuild leg power. With each exercise, make sure to move as quickly as you can when you rise up and slowly for 3-seconds as you descend.
Wall Squat With Fast Stand
The wall squat is one of the fastest ways to build strength and power. Slide down the wall under control, then drive up fast. The tempo here is key. Slow and controlled reps will build strength, but not the same power that we’re trying to achieve. The extra wall assistance gives you the ability to move as quickly as possible without the risk of falling over.
Keep your back flat against the wall the whole time. Lower into a position where your hips are almost parallel with your knees. If you can’t get that far just find a position that’s comfortable, and over time, try and increase the range of motion. Give yourself 2-3 minutes rest between sets. If you’re recruiting those fast-twitch muscle fibers, you’ll need time to recover.
How to Do It
- Stand with your back flat against a wall
- Walk your feet forward about two steps
- Slide down over three slow seconds
- Drive up as quickly as you safely can
- Pause at the top and reset
- Repeat for 6 to 8 quality repetitions.
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Wall March Drive
Every time you take a step, you need to be able to push forward with your leg. The wall march drive builds the power to do that quickly, and you can use the wall to give you a balance point to push into.
Place your hands on the wall. Step the feet back. Lean forward slightly. Bend your knee and drive upward with one foot. Alternate sides, keeping the drive up quick and the descent slow. Keep your other hip level. Try not to let the opposing hip tilt as your foot leaves the ground.
Once you’re able to do this exercise quickly, you can use a banded loop around both feet to increase the resistance.
How to Do It
- Place both hands flat on a wall
- Step your feet back and lean forward slightly
- Drive one knee up quickly to hip height
- Lower the foot down under control
- Keep your body in a straight line
- Alternate legs for 30 to 45 seconds.
Wall Lean Calf Raise
Once your calves lose strength, you lose that final push at the end of every step. Calf raises build ankle power that carries over into walking and climbing up stairs.
Lean into the wall with your weight on the balls of your feet. Rise quickly onto your toes. Hold for a second, then lower slowly. You can cross one foot over the other if you want to increase the resistance. But remember, the priority is speed here rather than weight. Stop when you can’t complete quick reps.
How to Do It
- Place both hands on the wall and lean in
- Set your feet hip-width apart
- Rise onto your toes quickly
- Hold briefly at the top
- Lower slowly to the floor
- Repeat for 12 to 15 repetitions.
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Wall Sit
The wall sit will give you the endurance to complement the power built in the first three exercises. This is a good workout finisher to build leg muscle resiliency. I include this because being able to produce force after fatigue will help make your legs more powerful in the long run.
Find the same low position you used with the wall squat, but hold it and breathe slowly in and out. Build your hold time gradually rather than pushing to failure on the first workout. Remember, it’s all about quality over quantity, especially when it comes to building power.
How to Do It
- Stand with your back flat against a wall
- Walk your feet forward about two steps
- Slide down until your knees bend comfortably
- Keep your weight in your heels
- Breathe slowly and hold 20–40 seconds
- Slide back up and rest.
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