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We cover a lot of senior-friendly workouts here at Tom’s Guide, not because we assume older adults can’t do other routines, but because the body naturally changes with age and its needs evolve. Muscle mass typically reduces, joint mobility becomes more limited and core stability can require a little more attention.
The good news is, the right workouts can help restore strength, support balance and reduce unnecessary strain on the back and joints. And one person who is an expert when it comes to designing workouts to meet these needs is certified trainer Theresa Rowe.
Rowe trains older adults five days a week and specializes in low-impact, core-led strength work. As someone over 50 herself, she brings a lived understanding of how training can adapt to support long-term strength.
So, I asked her to build a workout that incorporates the key ingredients to aging strong, mobile and confident, and she came back with a five-move routine. To get stuck in, you will need a stability ball, some light dumbbells and some of the best resistance bands.
1. Stability Ball Seated March with Biceps Curl
Where does it target? Core stability, biceps, posture
Equipment: Stability ball, light dumbbells (optional)
Instructions:
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Sit tall on a stability ball with feet hip-width apart, shoulders relaxed.
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Engage the core and lift your right knee to hip height while performing a biceps curl.
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Lower the foot and repeat on the left side.
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Alternate sides for 30–60 seconds.
Modifications:
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Perform the move without weights until balance improves.
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Position the stability ball against a wall for added support and confidence.
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Hold onto a sturdy chair or wall for added stability.
2. Low-Impact Squat with Overhead Press
Where does it target? Legs, glutes, shoulders and core
Equipment: Light dumbbells or resistance tubing
Instructions:
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Stand with feet hip-width apart, holding weights at shoulder height.
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Engage the core and sit back into a comfortable squat.
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Press through your heels to stand, extending the arms overhead into a controlled press.
Modifications:
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Perform a shallow squat or use a chair for support.
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Press only to shoulder height if reaching overhead causes discomfort.
3. Reverse Lunge with Hammer Curl (Low-Impact Option Included)
Where does it target? Core, legs, biceps
Equipment: Light dumbbells
Instructions:
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Stand tall and hold weights at your sides.
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Step one foot back into a gentle reverse lunge while performing a hammer curl.
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Return to standing and switch legs.
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Perform 8–10 reps per leg.
Modifications:
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Instead of lunging, step straight back without bending deeply.
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Balance against a wall or chair if needed.
4. Stability Ball Crunch with Light Weight Reach
Where does it target? Core, upper body, spinal stability
Equipment: Stability ball + 1–3 lb weight or small Pilates ball (optional)
Instructions:
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Sit on the stability ball and walk your feet forward until your lower back is supported.
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Hold the light weight at your chest or extend arms toward the ceiling.
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Engage the core and lift your shoulders off the ball for a gentle crunch.
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Lower with control and repeat 10–12 reps.
Modifications:
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Keep hands behind head for neck support.
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Reduce crunch height to avoid back strain.
5. Stability Ball Leg Extension with Light Shoulder Lift
Where does it target? Core, hip flexors, shoulders
Equipment: Stability ball, optional 1–2 lb dumbbells
Where does it target? Core, hip flexors, shoulders
Equipment: Stability ball, optional 1–2 lb dumbbells
Instructions:
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Sit tall on the ball, holding weights at your sides or without weights for beginners.
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Engage the core and extend your right leg forward while lifting both arms to shoulder height.
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Lower arms and leg, then switch sides.
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Continue alternating for 30–45 seconds.
Modifications:
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Keep one hand on a wall or chair for added balance.
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Skip the arm lift and focus only on leg extension at first.
All of the exercises in this routine are made to naturally engage the core, better your balance and posture and enhance your overall mobility. You can repeat this workout several times a week, especially if you keep the intensity light to moderate.
If you have ongoing pain, cardiovascular issues, or mobility limitations that make these movements risky, check with your doctor or trainer to make sure the routine is okay for you to try.
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