A Physical Therapist Recommends 6 Key Exercises for Strength and Mobility After 70

6 Simple Strength and Mobility Exercises for Adults Over 70

Why Strength Training Matters as You Age

As we get older, maintaining strong muscles is key to staying active, steady, and independent. Strength training can slow or prevent sarcopenia — the natural loss of muscle mass — while also improving bone health, balance, and overall function. Stronger muscles and better stability mean a lower risk of falls, one of the biggest concerns for older adults.

Getting Started Without Complications

The good news? You don’t need a gym membership or fancy equipment. With just a few household items — like a chair, a tea towel, and a can of food — you can build strength and mobility at home. Dr. Nancy, a physical therapist who works with adults in their 70s, 80s, and even 90s, recommends six foundational exercises. These moves are simple enough for beginners yet effective enough to make a noticeable difference.

The 6 Essential Exercises

1. Lateral Step Over

Place a can of food on the floor. Stand tall with your hands on your hips and your core engaged. Step sideways over the can with one foot, then bring the other foot across. Reverse the move to return to your starting point.
Goal: 3 sets of 10 reps.

2. Box Squats

Position a sturdy chair with a box on top. Lower yourself until your glutes touch the box, then press through your feet to rise back up, squeezing your glutes at the top. Remove the box gradually as you gain strength.
Goal: 3 sets of 10 reps.

3. Standing Hip Extension

Face a wall and place both hands on it for balance. Shift weight onto one leg and extend the other leg straight back with your foot flexed, lifting it a few inches off the floor. Repeat, then switch legs.
Goal: 3 sets of 10 reps per leg.

4. Single Leg Slides

Stand with your feet hip-width apart and place one foot on a tea towel. Slide the towel out to the side, then back in, and then behind you — keeping control and your core engaged. Only the sliding leg should move.
Goal: 3 sets of 10 reps per leg.

5. Standing Hip Flexion

Stand facing a wall with your hands pressed against it. Lift one leg with a 90-degree bend at the knee, bringing it toward your torso as if marching in place. Alternate between legs.
Goal: 3 sets of 10 reps.

6. Lateral Toe Taps

Begin with feet hip-width apart, hands on your hips, and core engaged. Lift one leg, extend it to the side, tap the toe to the ground, then return. Repeat on the other side.
Goal: 3 sets of 10 reps.

Adjusting Intensity

If you’re just starting out, try one set per exercise and build up over time. To make things harder, increase your range of motion — for example, remove the box during squats or step farther in the lateral step overs.

Correcting Imbalances

Many of these movements train one side of the body at a time. Don’t be surprised if one side feels stronger or easier — that’s normal. Focusing on the weaker side can help balance strength across your body, lowering your risk of injury and falls.