Life is meant to be lived, and remaining healthy and strong as you age is necessary to do so. Without muscle strength, daily chores and activities can become difficult—if not impossible—to do. From getting out of bed to showering and preparing breakfast, all of these tasks require strength. In order to preserve strength, it’s imperative to have the right workout on hand.
We linked up with Liv Banks, a certified personal trainer and group fitness instructor with more than 15 years of experience coaching women over 60, who gave us five morning exercises women need to stay strong.
“I always tell my clients that exercise doesn’t need to be complicated to be effective. Sometimes, simple everyday movements make all the difference in strength and independence,” Banks says. “If a workout is too difficult, chances are you’re not going to feel like doing it every day. And I don’t blame you! Who wants to wake up and immediately start dreading their workout? I want exercises to be challenging enough to help someone get stronger, but not so challenging that they need to give themselves a motivational speech before getting started. Consistency matters much more than a sporadic, intense workout now and then.”
Below are five bodyweight exercises Banks recommends for a simple morning regimen. Perform one full set of each exercise, starting with sit-to-stands and wrapping up with hip hinges. Once complete, take a brief rest and repeat the circuit once more.
“That’s two rounds in total, giving you two sets of each exercise, and if you feel like doing a 3rd round, go for it! This way, you’re moving between different exercises rather than tiring out the same muscles with back-to-back sets,” Banks explains. “If you’re new to exercise, start with fewer repetitions or just one round and build up gradually. I’d much rather someone finish, thinking, ‘That wasn’t too bad, I can do that again,’ than finish exhausted and decide they’re never doing it again!”
Sit-to-Stand Squats
“I love this exercise because it’s something we do all day without even thinking about it. Getting off the sofa, standing up from the dinner table or getting off the toilet. All of those things require leg strength,” Banks tells us. “Sit-to-stands work your thighs and glutes (your butt muscles), and keeping those muscles strong makes everyday life much easier.”
- Begin in a seated position at the front of a sturdy chair, feet hip-width apart under your knees.
- Lean forward slightly.
- Press through your heels to stand up without using your knees, hands, or additional support.
- Pause for a moment.
- Use control to slowly sit back down.
- Perform 8 to 12 reps.
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Wall Pushups
“This works your chest, shoulders, and the backs of your arms. And the nice thing is, you don’t have to get down on the floor to do it,” Banks explains. “As you get stronger, you can move your feet a little further away from the wall to make it harder, or even put your hands on a dining table instead of the wall. Just make sure you can still keep your body straight and get back up with control.”
- Begin standing tall, arms-length away from a wall.
- Place your hands shoulder-width apart on the surface.
- Engage your core and bend your elbows to lower your chest toward the wall.
- Press back up to the starting position, keeping the movement slow and controlled.
- Perform 8 to 12 reps.
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Standing Calf Raises
“This is one of those exercises you can do while you’re waiting for the kettle to boil—no special workout clothes required,” Banks says.
- Begin by standing tall with your feet hip-width apart, facing a counter with your hands lightly resting on the surface.
- Engage your core.
- Rise onto your toes slowly.
- Pause at the top, holding the lift for 1 to 2 seconds.
- Lower back down with control.
- Perform 10 to 15 reps.
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Standing Marches
“This works your hips and challenges your balance and coordination. And please, if you need to hold on, hold on! But if you feel like you can do it without holding on, then your balance is probably already decent, so keep challenging yourself more,” Banks notes.
- Stand tall with your feet shoulder-width apart and your knees soft.
- Make sure your spine is long and your arms are crossed high in a “genie” position.
- Then, lift one knee up toward your chest.
- Lower it.
- Lift the other knee up toward your chest.
- Continue to march in place.
- Perform 10 reps on each leg.
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Standing Hip Hinges
“This is a movement I teach clients of all ages because learning to bend properly is so useful. Think about picking up a shopping bag or reaching down to lift something off the floor,” Banks says. “It also strengthens the muscles around your hips, bottom and the back of your legs.”
- Stand tall with your feet hip-width apart.
- Hold onto a sturdy chair for support, if necessary.
- Soften your knees and press your hips back while maintaining a tall chest.
- As you hinge forward, feel a solid stretch in your hamstrings.
- Activate your hamstrings and glutes to drive your hips forward.
- Perform 8 to 12 reps.
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