If I Were Over 50, These Are the Only 7 Exercises I'd Do, by Rachel Felber, MD on YouTube. 10 min 50 s.
- Video length
- 10 min 50 s
- Time to do it
- 30 minutes
- Difficulty
- Easy
- Steps
- 9
What you need
Steps
Clear a space and put a sturdy chair nearby for support. Warm up for five minutes with easy walking and arm circles before you lift anything.
Practice the squat by sitting back onto the chair and standing up without using your hands. Keep your chest up and knees over your toes.
Learn the hinge by pushing your hips back with a flat back, as if closing a car door with your butt. Add light dumbbells once the pattern feels natural.
Do a lunge or step-up onto a low step to build stair strength and balance. Hold the chair with one hand if you feel wobbly.
Train the push with a wall push-up, kitchen-counter push-up or chest press. Keep your body in a straight line and lower under control.
Press light weights overhead from shoulder height to build reaching strength. Keep your ribs down and do not arch your lower back.
Do a row with a band or dumbbell, pulling your elbow back and squeezing your shoulder blade. This trains posture and pulling strength.
Finish with a farmer's carry: hold a weight in each hand and walk tall for 20 to 30 steps. Then try a suitcase carry with weight in one hand only.
Repeat this circuit two days a week with a rest day between sessions. Add a little weight or a few reps only when the last rep feels easy.
Tips and common mistakes
Start with bodyweight or a chair for every movement and add dumbbells only when form feels solid.
Stop a set if you feel sharp pain or lose your balance, and hold a chair for support on lunges and carries.
Keep your back flat during hinges and carries rather than rounding it to lift more weight.
Two consistent sessions a week beat five hard ones you cannot keep up.
Questions
How heavy should the weights be?
Light enough that you can do 8 to 12 controlled reps with good form. A pair of 2 to 5 kg dumbbells is plenty to start.
Can I do this if I have knee or back problems?
Use the chair for squats and step-ups and keep ranges small. Check with your doctor or physiotherapist before starting if you have an injury.
How often should I train these movements?
Twice a week with a rest day in between is a solid start. Add a third day once the routine feels easy.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
