Trainer Shares 7 Joint-Friendly Exercises for Full-Body Strength

A new workout routine designed specifically for individuals over 70 focuses on building full-body strength without straining the joints, particularly the knees. Created by trainer Ed Gemdjian, this low-impact circuit includes seven exercises that aim to enhance strength while minimizing discomfort. As people age, tightness often accumulates in the quads, hips, and glutes, but Gemdjian emphasizes that maintaining movement is crucial for overall health.

The workout is structured to be approachable, requiring minimal equipment. Participants may need a sturdy chair or bench for support, as well as a pair of adjustable dumbbells or resistance bands for added challenge. Importantly, Gemdjian advises that there is no requirement to lift heavy weights; the goal is to engage the muscles safely and effectively.

Key Exercises for Strength Building

Before attempting these exercises, it is essential to listen to your body, especially if there are pre-existing injuries or physical limitations. Here are the seven exercises recommended by Gemdjian:

1. **Chair Sit-to-Stand**: This movement focuses on the quads, glutes, and core. Sit on a sturdy chair with feet hip-width apart. Lean slightly forward, brace your core, and drive through your heels to stand tall. Slowly lower back down under control. For added support, use your hands on the chair.

2. **Hip Hinge Deadlift**: Targeting the glutes, hamstrings, and spinal erectors, this exercise begins with standing tall, knees soft. Push your hips back while tilting your torso forward, maintaining a neutral spine. Squeeze your glutes to return to standing. Beginners can start without weights, focusing on hip movement.

3. **Dumbbell or Banded Row**: This exercise strengthens the lats, rhomboids, and posterior shoulders. Hinge slightly at the hips, holding dumbbells or band handles. Pull your elbows back and squeeze your shoulder blades together. For those starting out, performing one arm at a time with hand support on a chair is advisable.

4. **Incline Push-Up or Standing Shoulder Press**: For those comfortable with incline push-ups, place hands on a bench or countertop, and step back to form a straight line with your body. Lower your chest toward your hands and press away. Alternatively, the standing shoulder press can be performed by holding dumbbells at shoulder height and pressing overhead.

5. **Supported Step-Back or Reverse Tap**: This movement engages the glutes, quads, and hip stabilizers. Hold onto a chair or wall for balance, step one foot back lightly tapping your toe behind you while keeping the front knee soft. Beginners can keep both feet grounded and shift weight backward.

6. **Lateral Lunge with Contralateral Reach**: This exercise focuses on glutes, adductors, and balance. Step out to one side, pushing your hips back into a shallow lunge. Reach the opposite hand toward the outside foot while keeping your spine long. Progression can include adding light dumbbells or bands.

7. **Standing Banded Pallof Press**: Strengthening the core and improving posture, this exercise involves anchoring a band at chest height. Hold it close to your chest, step away from the anchor, and press your arms straight forward, resisting rotation. Beginners can sit in a chair for stability.

Adapting the Routine for Individual Needs

It is crucial to adapt these exercises to individual needs and capabilities. Each movement can be modified to either simplify or add challenge depending on comfort levels. For example, those who find certain exercises too difficult can adjust the range of motion or the weight used.

Engaging in this routine offers a way to maintain physical health and strength as one ages. By focusing on low-impact movements, individuals can reduce the risk of injury while continuing to build a strong foundation for overall wellness. As Gemdjian notes, the emphasis is on safe, effective workouts that encourage movement and strength without unnecessary strain.

This approach to fitness not only promotes physical health but also supports emotional well-being by fostering a sense of independence and vitality. Those interested in trying this routine should consult with healthcare professionals if they have concerns about their fitness levels or any specific health issues.