Walking feels much better when your legs have the strength to drive each step. After 65, weaker thighs and hips can make your stride feel less powerful, especially once you’ve been on your feet for a while. Your core plays a role too, because your trunk has to stay supported as your weight shifts from one leg to the other.
Treadmills give you plenty of practice walking and can help build endurance. Rebuilding strength asks for a little more resistance than your normal stride provides. When I coach older adults who want to feel stronger on their feet, I like to build the underlying strength first, then give them plenty of chances to use it.
This morning routine does exactly that without requiring a long session. You’ll spend time supporting your weight on one leg, strengthen the hips, and add a loaded marching exercise that looks a lot like the movement you’re trying to improve. Keep the first few rounds comfortable, then add resistance or hold time as your strength comes back.
Supported Mini Squat
Mini squats strengthen the thighs through a range you can easily control. Using a counter or sturdy chair for support lets you put more attention on the legs without balance cutting the set short. As the movement gets easier, gradually squat a little deeper.
Muscles Trained: Quads, glutes, hamstrings.
How to Do It
- Stand facing a sturdy counter or chair.
- Rest your hands lightly on the support.
- Set your feet about shoulder-width apart.
- Sit your hips back and bend your knees.
- Lower into a comfortable mini squat.
- Press through your feet to stand.
Recommended Sets and Reps: Perform 2 to 3 sets of 10 to 15 reps. Rest for 30 to 45 seconds.
Best Variations: Shallower mini squat, full supported squat, slow-tempo supported squat.
Form Tip: Use your hands for balance without pulling yourself back to standing.
RELATED: 5 Standing Exercises That Restore Hamstring Strength Faster Than Walking After 65
Split Squat ISO Hold
Walking asks one leg to support you while the other moves forward, and a split squat hold gives you more time in that staggered position. Your front thigh and glute must keep producing force without a break between reps. Start with a short hold and use support if you need it.
Muscles Trained: Quads, glutes, hamstrings, calves.
How to Do It
- Stand in a staggered stance beside a counter or chair.
- Step one foot backward.
- Bend both knees slightly.
- Lower into a comfortable split squat position.
- Hold while keeping most of your weight through the front leg.
- Stand, then switch sides.
Recommended Sets and Reps: Perform 2 to 3 holds of 15 to 30 seconds per side. Rest for 30 to 45 seconds.
Best Variations: Higher split squat hold, supported hold, dumbbell split squat hold.
Form Tip: Choose a depth you can hold without your front knee drifting inward.
Glute Bridge Hold
Your glutes help drive the hip backward and forward as you walk, so giving them some direct work makes sense. Holding the top of a bridge keeps those muscles under tension without adding much stress to the rest of the body. Start with time, then add a dumbbell across your hips when you need more resistance.
Muscles Trained: Glutes, hamstrings, core.
How to Do It
- Lie on your back with your knees bent.
- Place your feet flat on the floor.
- Press through your feet.
- Lift your hips.
- Hold with your hips level.
- Lower after completing the prescribed time.
Recommended Sets and Reps: Perform 2 to 3 holds of 20 to 40 seconds. Rest for 30 to 45 seconds.
Best Variations: Shorter bridge hold, dumbbell bridge hold, single-leg bridge hold.
Form Tip: Keep the effort in your glutes without arching your lower back.
RELATED: 5 Daily Exercises That Shrink Belly Pooch Faster Than Gym Classes After 65
Straight-Arm Plank
A stronger walk needs more than strong legs. Your core has to hold the torso in position while your arms and legs move around it, and a plank builds that basic bracing strength. Use an incline if the floor version makes it difficult to maintain your position.
Muscles Trained: Abs, shoulders, glutes.
How to Do It
- Place your hands on the floor beneath your shoulders.
- Extend your legs behind you.
- Brace your abs.
- Press firmly through your hands.
- Keep your body in a straight line.
- Hold while breathing normally.
Recommended Sets and Reps: Perform 2 to 3 holds of 20 to 40 seconds. Rest for 30 to 45 seconds.
Best Variations: Incline plank, kneeling plank, longer straight-arm plank.
Form Tip: End the hold once you can no longer keep your hips level.
Goblet Hold Marching
This is where the routine starts looking a lot more like walking under load. Holding a dumbbell or kettlebell at your chest makes your core work harder as each leg takes turns supporting your weight. Keep the march controlled, then gradually increase the load as single-leg support gets stronger.
Muscles Trained: Hip flexors, glutes, quads, core.
How to Do It
- Stand tall and hold a dumbbell or kettlebell against your chest.
- Set your feet about hip-width apart.
- Brace your core.
- Lift your right knee.
- Lower your foot and switch sides.
- Continue alternating at a controlled pace.
Recommended Sets and Reps: Perform 2 to 3 sets of 8 to 12 marches per side. Rest for 45 seconds.
Best Variations: Bodyweight marching, lighter goblet march, slower marching with a pause.
Form Tip: Stay tall as each knee lifts instead of leaning away from the working leg.
RELATED: 5 Daily Exercises Men Over 65 Need to Keep Their Heart Strong
Put That Strength Back Into Your Walk
You can use this routine a few mornings each week and still keep regular walks in your schedule. The strength work builds more capacity under your stride, while walking gives you plenty of chances to use it.
- Keep walking regularly: Treadmill or outdoor walks still support endurance and overall activity. As you get stronger, maintaining your usual pace may feel easier.
- Progress the leg exercises: Increase squat depth, extend the holds, or add resistance once the current version stops feeling challenging.
- Use support when you need it: Holding a counter can help you train the legs harder without balance limiting how much work you can do.
- Pay attention to each side: Split squat holds and marching can make strength differences easier to notice. Give the weaker side the same quality work instead of letting the stronger leg take over.
- Keep your morning sessions manageable: You’re trying to build strength you can use later in the day, so the workout doesn’t need to leave your legs exhausted.
References
- Liu, May Q et al. “Muscle contributions to support and progression over a range of walking speeds.” Journal of Biomechanics vol. 41,15 (2008): 3243-52. doi:10.1016/j.jbiomech.2008.07.031
- Ungvari, Zoltan et al. “The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms.” GeroScience vol. 45,6 (2023): 3211-3239. doi:10.1007/s11357-023-00873-8
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