You don't need the gym to build strength later in life — trainer reveals a 6-move workout to improve balance, flexibility and core strength after 70

(Image credit: Shutterstock)

We are told time and time again that it's important to keep building strength and muscle as we get older to keep our bodies strong, mobile and simply feel good. But often advice follows with complex gym programs and lots of equipment, and if you don't have access to this, it can be a bit unmotivating.

The advice we are about to share from personal trainer Tina Kuharski doesn’t follow this narrative. Instead, Kuharski has a six-move workout that will help you build strength where bone loss is common, improve core stability and endurance, increase flexibility and support balance to reduce fall risk.

Before you get started, you’ll want to change into some comfortable exercise wear and grab a resistance band or two with handles, plus a pair of dumbbells. Here’s our guide to the best adjustable dumbbells, which work great for home workouts.

Tina Kuharski

Personal Training Leader at Life Time Maple Grove.

1. Banded bicep curls

Illustration showing a woman doing a banded bicep curl with start and finish positions. — (Image credit: Shutterstock)

Stand with feet hip-width apart, holding a resistance band in both hands with palms facing forward.
Step in the middle of the band so it’s secure under your feet.
Keep your elbows close to your sides and slowly curl your hands toward your shoulders.
Lower the hands back down with control.

2. Supported leg balance

Illustration of a woman performing a standing knee raise, starting on both feet and then lifting each leg in turn. — (Image credit: Shutterstock)

Stand behind a sturdy chair and hold onto the backrest with one hand for support.
Shift your weight onto one leg and slowly lift the other knee toward your chest.
Lower it back down with control and repeat.
Switch sides after completing your reps.

3. Banded upright row

Illustration showing a woman doing a banded upright row with arms down and then raised. — (Image credit: Shutterstock)

Stand in the middle of a resistance band, holding the handles with palms facing your body.
Pull the handles up toward your collarbone, keeping your elbows higher than your wrists.
Slowly lower back to the starting position.

4. Triceps kickback

Illustration of a woman performing dumbbell tricep kickbacks, shown with bent arms in the starting position and straight arms in the finishing position. — (Image credit: Shutterstock)

Hold a dumbbell in each hand and hinge forward slightly at the hips, keeping your back straight.
Bend your elbows to 90 degrees, keeping your upper arms close to your body.
Extend your arms straight back, squeezing your triceps, then return to the bent-arm position.

5. Calf raises

Illustration of a woman performing dumbbell calf raises, shown with feet flat in the starting position and raised onto the toes in the finishing position. — (Image credit: Shutterstock)

Stand with feet hip-width apart, holding a dumbbell in each hand by your sides.
Slowly lift your heels off the floor, rising onto the balls of your feet.
Lower back down with control.

6. Standing oblique crunch

Illustration showing a woman doing standing oblique crunches in two positions: arm overhead and elbow-to-knee crunch. — (Image credit: Shutterstock)

Stand with feet hip-width apart and hands by your sides.
Lift one knee and bend the opposite elbow toward it in a side-crunching motion.
Return to the starting position and repeat on the other side.

If you try this workout and enjoy how it makes your body feel, consider working it into your weekly routine, aiming for two to three sessions. You can also mix it with some cardio, whether that’s a walk around the park or a session on one of the best treadmills.

If you’d prefer a workout that requires no equipment at all, we have plenty of options in our library for you to try.

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Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.

Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.

When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.

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