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Five Key Strength Exercises for Seniors and Over-50s

Five Key Strength Exercises for Seniors and Over-50s — video by Margaret Martin, Physical Therapist Play · 14:17

Video by Margaret Martin, Physical Therapist on YouTube · Open on YouTube

A physical therapist and strength coach teaches five basics with easy starting points: plank and push-up from a countertop, heel raises, a chair squat with a pillow to limit depth, and a band row looped round door handles.

  • 14 min
  • Beginner
  • Low impact (no jumping)
  • chair, resistance band

Good forHealthy ageing

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Step by step 9

Tap a time to watch that step in the video.

  1. Plank at a countertop: hands shoulder-width, step back, push the surface away and tighten your core. 1:52
  2. Countertop push-up: hands one and a half shoulder-widths apart, lower until your upper arms are level, push away. 3:12
  3. Build to 10 reps where the last one feels challenging, then work up to two and later three sets. 4:12
  4. Heel raises: both feet, on a rolled mat or step edge, rise onto the balls of your feet, tall through your torso. 5:14
  5. Squat set-up: a sturdy chair with a pillow so you don't go as deep, feet about hip- or shoulder-width apart. 6:26
  6. Squat: send your hips back first with a straight back, then bend your knees, keeping your chest and gaze up. 7:08
  7. Keep your knees apart, push into the floor to stand and squeeze your glutes as you come up. 7:35
  8. Band row set-up: sturdy shoes, the band looped round both door handles with the door held steady. 9:07
  9. Double-arm row: staggered stance, wrists in line, pull your elbows back and squeeze your shoulder blades. 10:47

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

Form cues from the coach

  • Start planks and push-ups on a countertop and push the surface away to wake up the shoulder blades
  • On squats send your hips back first, keep chest and gaze up, and keep knees apart
  • Build to 10 reps where the last one feels challenging, then add sets

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadcountertop plank and push-ups, band rows
  • Elbows takes loadcountertop push-ups
  • Hips takes loadchair squats
  • Knees takes loadchair squats to a pillow
  • Ankles & feet takes loaddouble heel raises
  • Wrists & hands movescountertop push-ups, holding the band
  • Upper back movesband rows, shoulder blade pulls
  • Lower back movessquat hinge, rows, tall posture

Easier option from the coach: Start planks and push-ups on a countertop; squat to a chair with a pillow

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 Margaret Martin, Physical Therapist; 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