Forget long walks, these 6 seated exercises build more functional strength after 60

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Try this seated workout to build full-body strength

a photo of a senior woman with strong arms
(Image credit: Getty Images/Tatiana Maksimova)

Ok, let’s start with a caveat — do not forget long walks entirely. Walking is a fantastic way to build cardiovascular health; it’s low-impact and extremely accessible, but it often fails (alone) to build the functional muscle mass required to protect your joints as you age.

This is where strength training comes into play; however, when we think about strength training, it’s often hours spent in the gym lifting weights. This doesn’t have to be the case — read on to find a simple seated workout you can add to your routine to help build muscle, increase bone density and protect your joints.

As a reminder, if you’re returning to exercise following an extended break or you’re recovering from a specific injury, it’s always a good idea to seek personalized advice from a qualified professional before trying something new.

What is the workout?

The workout is devised by personal trainer Laura Ghiacy and involves six different exercises. You can complete all of them using just your bodyweight, but to increase the intensity, it’s worth grabbing one of the best resistance bands and a set of light weights.

You can check out the best adjustable dumbbells for working out at home here. If you don’t have weights, you could always use two cans of food or bottles of water.

You’ll also need a chair. Make sure you can sit comfortably on the edge of the chair, and place both feet flat on the floor. Preferably, the chair shouldn’t have armrests. It’s also important that it doesn’t have wheels.

Here are the exercises involved:

  • Seated clams: Start sitting tall, engaging your core, with your back straight. If you have one, loop a resistance band around your legs above your knees. Keeping your feet on the floor, push both knees out to the side, pushing against the resistance band if you have one. Think about squeezing your glutes during this movement.
  • Leg extensions: This exercise works your quads. Sitting on the edge of your seat, extend one leg out in front of you, keeping your foot flexed. Only lift your leg as high as your hip. Pause, then lower to your starting position. For a harder challenge, lift both legs at the same time.
  • Bicep curl to shoulder press: For this exercise, hold something heavy in both hands. If you’re using a set of dumbbells, remember that the right weight will feel challenging, but not impossible, by the final few reps. Holding the weights by your side, engage your core and sit tall. Bend at the elbow to bring both weights up towards your torso, then press both up above your head. Slowly, and with control, reverse the movement so you are back in your starting position.
  • Reverse flyes: This exercise works your shoulder muscles. Holding a dumbbell or something heavy in each hand, hinge your hips forward, keeping your back straight. From here, lift both weights out to the side of your body, keeping a gentle bend in your elbows. Think about squeezing your shoulder blades together as you lift the weights, slowly lowering them to your starting position.
  • Seated crunch: This exercise really works your abdominal muscles. Sitting on the edge of your chair, lean your torso back slightly, keeping your back straight and really think about squeezing your abdominal muscles. From here, lift both legs off the floor, crunching your knees into your chest, then extending them back down to the floor. Tap both feet on the floor, then lift them again. To increase the intensity, lift your arms to your sides and don’t hold onto the chair.
  • Side bend: Hold a dumbbell in one hand and lightly place the fingers of your opposite hand next to your head. Squeeze your core slowly with control, lower the dumbbell to the floor, completing a side crunch, then reverse the movement to sit tall. Complete all of your reps on one side and switch to the opposite side.

Ghiacy doesn’t offer reps for the workout, but try doing each for 40 seconds, followed by a 20-second rest. Repeat the circuit twice.

a man doing crunches on a chair

(Image credit: Shutterstock)

What are the benefits?

Compared to walking, the exercises in the workout above will all help build muscle. This is especially important as we get older, as it can slow down the natural muscle decline that comes with aging, but it can also help boost your metabolism at any age.

A huge benefit of seated workouts like this one is that your risk of falling is dramatically reduced. This allows you to build strength without any impact. You can also work on imbalances in the body far more easily, as your glutes and lower back muscles won’t be able to take over — your core and quads will have to work harder.

Finally, your core will be working harder during this strength session than it will during a walk. You’ll have to engage your core to keep your spine tall during the movements, and exercises like the seated crunches will work the deep stabilizer muscles in your midsection.

It’s important not to disregard the importance of cardiovascular fitness, and seated strength training workouts like this one shouldn’t replace your walking workouts, but instead, should be used alongside walking to build functional strength and endurance.

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Jane McGuire
Jane McGuire
Fitness editor

Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy. 

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