I teach people over 50 to build strength and mobility — here's the 3 staple moves I swear by for beginners

Tom emphasizes that age is just a number and one can still build strength and mobility well into their 50s, 60s, and beyond. He believes mobility routines are as important as resistance training for maintaining good health and preventing injuries. Coach Tom, who trains his 72-year-old father, shares three go-to low-impact exercises for beginners: Good morning x squat combo, Prone lat pull-downs, and Half-kneeling rotations.

The Good morning x squat combo combines activation of muscles along the back of the body, known as the posterior chain, with testing thoracic and lower-body mobility at the bottom of the squat. Those struggling with this exercise should reduce how far they move and remove weights until they feel comfortable with the movement.

Prone lat pull-downs aim to work the lats and improve upper-body range of motion. It can be performed without weights for those working on posture improvement or with weights to increase resistance for muscle building, ensuring the arms can still reach shoulder level.

Half-kneeling rotations work the lower body and upper body in harmony, strengthening and opening hips and groin while improving thoracic activation and opening the chest and shoulders. This move also tests shoulder mobility as it learns to stabilize weight overhead.

All three exercises work together to enhance thoracic mobility and upper and lower-body strength while providing a low-impact way to move joints through their range of motion and load muscles with resistance. As a beginner, prioritize bodyweight or light weights, focusing on control and form. Remember that progress may not be immediately noticeable, but over time, these exercises will yield significant benefits.