I asked an expert who works with seniors for 5 bodyweight exercises to build functional strength and mobility: Here’s what he said

Strengthening and maintaining mobility becomes increasingly crucial as we age. Strength training is the optimal method to lower the risk of falls, safeguard bones, and mitigate the natural muscle decline associated with aging. For beginners or those resuming exercise after a prolonged hiatus, determining where to begin can be challenging. To shed light on this matter, I consulted seasoned personal trainer Jacob Siwicki.

Siwicki suggests five bodyweight exercises suitable for individuals over 60, whether the goal is to improve fitness, build functional strength for everyday tasks, or carry heavy groceries. These exercises are accessible to beginners and don't require gym equipment.

1. Plank: This exercise targets the core and stabilizes the back, engaging the shoulders, back, core, and quads. Beginners can start on their knees or elevate their hands if a full plank proves too challenging.

2. Pushups: Pushups build upon the plank, targeting the chest, shoulders, and triceps. Beginners can start with wall pushups or place their hands on a chair or countertop before progressing to the floor.

3. Wall sits: After a week or two of bodyweight squats, many individuals may require additional weight to continue building strength. Wall sits offer a bodyweight alternative, requiring the individual to place their back against the wall, lower themselves into position, and hold.

4. Crunches: Crunches serve as an alternative to full situps, being less intense, especially for beginners. Lying on the back, squeezing the core, lifting slightly, and relaxing constitutes the exercise.

5. Supported single-leg deadlifts: This exercise emphasizes balance. Beginners can hold onto a wall or chair, balance on one leg, and kick the other leg backward while lowering their chest. The goal is to create an uppercase "T" with their body, with the bottom of the "T" representing the leg that remains grounded.

To establish a workout routine, begin with a warm-up, then perform each exercise for 30 seconds. Repeat the circuit three times. As the exercises become easier, gradually increase resistance by incorporating weights. One notable advantage of this routine is its ability to detect muscle imbalances, as one side of the body may feel more challenging than the other during single-leg deadlifts.

This can aid in developing balance and stability. As we age, maintaining strength and balance becomes imperative to prevent falls – an imminent risk. These exercises allow for a gradual build-up, starting light and progressively intensifying.