Move · Videos · Technique · 9 min

Three Strength Moves for Over-60s, With Easier Options

Three Strength Moves for Over-60s, With Easier Options — video by Alyssa Kuhn, Arthritis Adventure Play · 9:22

Video by Alyssa Kuhn, Arthritis Adventure on YouTube · Open on YouTube

A physical therapist who specialises in joint pain teaches three strength and balance moves for over-60s, each with ways to make it easier or harder: chair squats, wall, low-surface or floor push-ups, and a pass-the-object balance drill.

  • 9 min
  • All levels
  • Low impact (no jumping)
  • chair, wall

Good forHealthy ageing

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Step by step 9

Tap a time to watch that step in the video.

  1. Chair squat: sit at the edge, slide your feet back, stand up tall, then sit down slowly and with control. 1:28
  2. Easier squat: sit on a cushion or a higher seat such as a bed or couch so you need less knee bend. 1:54
  3. Pillow squat: push a pillow out in front of you as you sit back down; this can help with knee pain. 2:24
  4. Harder squat: hold a weight at your chest, then count your squats in 60 seconds for 2 or 3 sets. 2:50
  5. Wall push-up: hands shoulder-width, feet a half step back, body straight, forehead to the wall and press away. 4:21
  6. Lower-surface push-up: use something stable; the lower the surface, the harder the push-up. 5:00
  7. Floor push-up: hold dumbbells to keep your wrists neutral and keep your body in one straight line. 5:19
  8. Balance in a corner: feet one in front of the other, pass an object slowly from hand to hand, out past your sides. 6:33
  9. Kickstand stance: back toes resting, weight on the front leg; harder with a light dumbbell; then swap feet. 7:25

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Pick the squat version that suits you today; start from a higher seat if standing up is hard
  • Keep your body in one straight line during push-ups
  • Set a 60-second timer and try to beat your rep count over time

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadsquats, balance with object passing
  • Knees takes loadchair sit-to-stand squats
  • Shoulders moveswall push-ups, passing the object
  • Elbows moveswall push-ups
  • Wrists & hands moveswall push-ups
  • Ankles & feet movessquat stance, balance stance
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Higher seat or pillow for squats, wall push-ups, balance in a wall corner

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Alyssa Kuhn, Arthritis Adventure; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety