I’ll admit it—I can be a little persistent when it comes to encouraging my parents to exercise. Over time, I’ve identified five key strength exercises that I regularly recommend to my loved ones to help them maintain strength, balance, and mobility as they age.
You don’t need a lot of equipment to perform these movements, but I do recommend investing in a quality set of kettlebells or adjustable dumbbells. Being able to increase resistance gradually is essential for building strength over time. Adjustable weights also allow you to tailor the load, repetitions, and sets to suit your current fitness level while continuing to progress.
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If you’re ready to begin, here’s a breakdown of the exercises and the benefits they offer.
Tip-Toe Farmer’s Walk for Calf Strength and Balance
Your calf muscles play a crucial role in stabilizing your lower-body joints and helping you move efficiently while walking or running. The tip-toe farmer’s walk differs from traditional calf raises because you stay elevated on the balls of your feet while moving. This keeps the calf muscles engaged for the entire duration of the exercise.
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I suggest using lighter weights for this movement, as balance becomes more challenging and stability is essential. This variation activates smaller stabilizing muscles throughout the body, including the core muscles. Hold a weight in each hand at your sides and walk at a steady pace. Lift onto the balls of your feet and continue walking in that position. Beginners can alternate between normal walking and tip-toe walking before progressing to the full movement.
Prisoner Squats to Improve Mobility and Posture
Prisoner squats engage the upper body more than standard squats while testing mobility in the thoracic spine. They also challenge flexibility in the hips, knees, and ankles, helping you stay upright as you squat. A forward lean during squats often signals limited mobility in these key areas.
To perform the movement, place your hands lightly behind your head and squat down while pressing through your heels. Keep your chest lifted as you lower your hips toward the floor. For variety, you can push your hips backward at the bottom of the squat and hinge forward until your chest is parallel to the ground, briefly resembling the bottom of a good morning. Return to the squat position before standing. As strength improves, you can add a resistance band around the thighs or hold a weight behind the head.
Split Squats for Stable Lower-Body Strength
Split squats are ideal for beginners who find lunges difficult, as your feet remain in a fixed position, making balance easier to maintain. Start in a split stance and lower your back knee toward the floor before pushing back up to standing.
Once you feel confident, you can elevate the back foot to increase the difficulty and place greater emphasis on the glutes. Holding weights in each hand can actually improve balance while adding resistance for the legs. Slowing the lowering phase to three or four seconds increases time under tension, helping build strength more effectively. To further target the glutes, lean your torso slightly forward while keeping your back straight.
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Pike Push-Ups for Shoulder and Arm Strength
Pike push-ups strengthen the shoulders and triceps using bodyweight in a vertical pressing position. Think of this movement as an overhead press performed upside down. No equipment is required, but the exercise also challenges hamstring and shoulder flexibility.
Begin in a downward dog position and gradually walk your hands and feet closer together. Shift your weight forward while keeping your hips high. Maintain a more vertical angle than a standard push-up. Lower the top of your head gently toward the floor just in front of your hands, then press back up to return to the starting position.
Overhead Squats to Build Upper-Body Strength and Mobility
Overhead squats place greater demands on the upper body than prisoner squats and require strong thoracic mobility and squat depth. Keep your arms locked overhead near your ears, with your chest lifted and spine neutral.
Begin with bodyweight or very light resistance. I often have clients hold a barbell plate with both hands. To increase the challenge, try holding weight in just one hand to work each side independently. As you squat, maintain an upright torso and distribute weight evenly through the feet using the tripod position—pressing through the heels, big toes, and little toes. Avoid letting the knees cave inward or the chest fall forward. Gradually work toward deeper squats while imagining you’re balancing a tray overhead.
About the Trainer
Sam Hopes is a level 3 qualified personal trainer and a level 2 Reiki practitioner. She currently works as the fitness editor at Tom’s Guide and is completing her Yoga for Athletes training. Sam has contributed to multiple fitness publications and worked with several Future brands, including Live Science, Fit&Well, Coach, and T3.
Her coaching background includes roles at fitness studios such as F45 and Virgin Active. Today, she primarily teaches outdoor bootcamps and specializes in bodyweight training, calisthenics, kettlebell workouts, mobility, and flexibility. Sam has competed in two mixed doubles Hyrox events in London and the Netherlands and completed her first doubles race in 1:11. She believes that true strength comes from a well-rounded and consistent approach to physical training.
