A personal trainer at Fit and Well has recommended five exercises to help people maintain strength and independence as they get older.
The trainer said the goal is to preserve autonomy for everyday activities, not just to add years to life expectancy. The recommendation is to perform relatively high repetitions with lighter weight, using the full range of motion for each exercise, and to begin with a lighter load before gradually increasing it once technique feels secure.
Squats
The first move is the squat, done for 3 sets of 15 repetitions with 90 seconds of rest. The trainer said squats mimic the basic human movement of sitting down and standing back up, which matters for tasks such as getting out of a car or using the toilet without help. The exercise primarily works the quadriceps and glutes, while also engaging the core and upper back.
Deadlift
The second exercise is the deadlift, performed for 3 sets of 15 repetitions with a 2 minute rest. According to the trainer, while the squat trains the body to sit and stand freely, the deadlift teaches another fundamental function: bending down and lifting objects off the ground. It engages the glutes, core and quadriceps, along with the trapezius, latissimus dorsi, shoulders and forearms. The trainer advised lifting the weight mainly with the legs and hips rather than pulling with the lower back.
Farmer's carry
The third exercise is the farmer's carry, done for 4 sets of 30 seconds with 90 seconds of rest. The trainer said the move forces the core to activate dynamically, since without that the weights will pull the body to one side and make walking in a straight line difficult. It trains the body to stay stable and protect the lower back while the limbs keep moving, a skill the trainer described as important for daily tasks that involve carrying objects while walking.
Push-ups
The fourth exercise is the push-up, performed for 3 sets of 20 repetitions with a 2 minute rest. The trainer said shoulders can gradually weaken and lose mobility with age, and push-ups done with correct technique work almost the entire upper body, chiefly the chest, triceps and shoulders. Tightening the core during the movement also engages the back muscles, the trainer said.
The trainer advised keeping the arms at roughly a 45 degree angle to the torso, so that viewed from above the upper body resembles an arrow rather than the letter T. For those who find standard push-ups difficult, the trainer suggested doing them with knees on the ground, hands on a raised surface such as a bench, or standing at an incline with hands against a wall.
Dumbbell pullover
The fifth exercise is the dumbbell pullover, done for 3 sets of 15 repetitions with a 2 minute rest. The trainer noted the original program calls for the lat pull-down, which requires special equipment and is not easy to do at home, making the dumbbell pullover a practical alternative that strongly activates the latissimus dorsi while keeping the shoulders engaged through a large range of motion. The goal, the trainer said, is safely training the lats, upper back and biceps while maintaining the ability to raise the arms overhead, a function described as important with age. The trainer recommended starting with a light weight and prioritizing control and a comfortable shoulder range of motion.
