Having a sturdy set of stairs in your home makes exercising super affordable and convenient. Stairs can give you a high-intensity workout or low-impact cardio session. From stair lunges and incline pushups to calf raises and cardio climbs, there are exercises that every fitness level can benefit from. If your goal is to build calf strength, get ready, because we spoke with Portia Page, Balanced Body Educator and NCPT, and learned five stair exercises that can help build calf strength after 65.
“One of the biggest advantages of stairs is that they offer a built-in support system: the railing! Holding on isn’t cheating. If the goal is strengthening the calves, the railing allows someone to challenge the muscles while reducing unnecessary balance demands. Stairs also make exercises very scalable. Someone can begin with both feet on the floor and a small heel lift, then progress to using the first step, increasing range of motion, slowing the lowering phase or eventually working one leg more independently. The key is that the stair should add challenge, [not] risk. I would always prioritize a secure railing, good lighting, supportive footwear and slow, deliberate movement,” Page tells us.
For those 65 and up, the goal isn’t simply to sculpt stronger calves; it’s to preserve the strength, confidence, and movement capacity that helps you continue climbing, balancing, walking, and doing the activities you love most.
Supported Calf Raises
- Begin standing on a stair at the bottom of the staircase.
- Hold onto the railing.
- Slowly rise onto the balls of your feet, holding briefly at the top.
- Lower with control.
- Start with both feet on a flat surface before progressing to having your heels extend slightly off the edge of a step.
- Perform 8 to 15 reps.
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Slow Heel Lowers
“The emphasis is on the controlled lowering phase rather than trying to create a huge stretch. This eccentric work can be particularly useful for developing strength and control through the calf and ankle,” Page explains.
- Stand with the balls of your feet securely on a step and your heels just off the edge.
- Hold onto the railing.
- Rise onto your toes.
- Slowly lower your heels toward or slightly below the level of the step.
- Perform 6 to 10 slow reps.
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Bent-Knee Calf Raises
“Changing the knee position places more emphasis on the coleus, the deeper calf muscle that is especially important for standing, walking, and postural control,” Page says.
- Begin standing on a stair at the bottom of the staircase.
- Hold onto the railing.
- Soften or slightly bend your knees. Maintain this position as you lift and lower your heels, keeping the movement small and controlled.
- Perform 8 to 12 reps.
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Stair Step-Ups With Heel-Rise Finish
“This is one of my favorites because we rarely use our calves in isolation in everyday life. This combines calf strength with the hips, thighs and trunk while practicing the coordination needed for climbing stairs,” Page tells us.
- Start by placing one foot securely on the first step of the staircase.
- Hold onto the railing, as needed.
- Step up.
- Once you’re stable at the top, add in a small heel raise.
- Lower with control.
- Perform 5 to 8 reps on each side.
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Alternating Stair Taps With Heel Lift
“This combines calf strengthening with weight shifting, coordination and balance—skills that become increasingly important with age,” Page explains.
- Stand tall, facing the set of stairs.
- Hold onto the railing.
- Tap one foot onto the first step.
- Return it to the ground.
- Add a controlled heel raise.
- Perform 6 to 10 reps per side.
The post 5 Stair Exercises That Restore Calf Strength Faster Than Walking After 65 appeared first on Eat This Not That.
