After 60, you may have noticed your legs aren’t as strong as they once were. Getting up from a low seat, hustling across an intersection before the light changes, or catching yourself after a stumble all depend on leg power, which unfortunately diminishes the older you get. Fortunately, ETNT is here to help. We chatted with James Brady, CPT, a certified personal trainer at OriGym, who shares his top four morning exercises designed to rebuild leg power faster than squats after 60.
Most online advice for strengthening your lower body is to squat. While squats are undeniably an excellent leg exercise, they’re not necessarily the best or safest approach for adults over 60 looking to build leg power. Research shows that after 60, muscle power declines at roughly 2.2 to 2.4 percent per year, nearly twice the rate at which maximum strength itself declines. That’s exactly why you should incorporate the following leg strengthening exercises into your routine.
Rather than using a squat rack, these exercises use your own body weight and simple, daily movement patterns that will strengthen your entire lower body, including your glutes, hamstrings, calves, and quads. None of them require equipment beyond a step and a sturdy chair, and each one helps build real life functional strength, from climbing stairs to steadying yourself on uneven ground.
Read on for the exercises and detailed step-by-step instructions. Then, when you’re finished, be sure to check out these 5 Daily Exercises That Trim Waist Overhang Faster Than Gym Workouts After 50.
Step-ups
Step-ups are the anchor of this routine because working one leg at a time helps even out any strength differences between sides and it forces your working leg to stabilize and drive at the same time. “Step-ups are excellent for strengthening the thighs, glutes and calves,” says Brady.
How to do it:
- Stand facing a low, stable step or the bottom stair of a staircase with a handrail within reach.
- Place one entire foot flat on top of the step.
- Press through that leg to lift your entire body up onto the step with control.
- Step back down with the same leg leading.
- Switch leading legs and continue for two to three sets of 8 to 10 reps per side, resting for 45 to 60 seconds between sets.
Standing Knee Drives
“Standing knee drives help develop hip strength and stability,” explains Brady. “Both qualities directly support balance and the quick, powerful steps that keep you upright when the ground is uneven or you need to move fast.” Additionally, lifting one knee at a time challenges your core to keep your torso steady, so you build full body coordination as well as leg power.
How to do it:
- Stand upright with your feet hip-width apart (beside a chair or wall for support if needed).
- Engage your core to keep your torso upright.
- Lift one knee toward your chest with control.
- Lower that foot back down and alternate to the opposite leg.
- Aim for two to three sets of 10 to 12 reps per leg. Rest for 45 to 60 seconds between sets.
Calf Raises
“Calf raises build strength through the lower legs, which can support better walking and balance,” says Brady. Since your calves are involved in nearly all standing movements, keeping them strong pays off across the board, from climbing stairs to simply staying steady on your feet.
How to do it:
- Stand with your feet hip-width apart (near a wall or counter for balance if needed).
- Keep your posture straight and your core engaged.
- Rise slowly onto the front of your feet.
- Pause for one to two seconds at the top of the movement.
- Lower your heels back to the floor with control and repeat for two to three sets of 15 to 20 reps, resting for 45 to 60 seconds between sets.
Reverse Leg Lifts
Last but not least, we have reverse leg lifts, which strengthen the back of your hips and improve balance for increased leg power. “Focus on your glutes and back of the legs,” Brady advises. “These muscles are easy to neglect but essential for hip stability and powerful strides.”
How to do it:
- Hold onto the back of a sturdy chair for balance.
- Stand tall with your core flexed and your weight on one leg.
- Extend the other leg straight behind you without leaning your torso forward.
- Squeeze your glute for one to two seconds at the top of the movement.
- Return to the starting position with control, then switch legs for two to three sets of 10 to 12 reps per side. Rest for 45 to 60 seconds between sets.
The post 4 Morning Exercises That Build Leg Power Faster Than Squats After 60 appeared first on Eat This Not That.
