Are you looking for a strength exercise routine adapted to your age and physical condition? Here you have a series of effective exercises, with supports and modifications that will be great for you to keep your muscles active and prevent sarcopenia. In addition, you can adapt them to your level, as you progress. Ready?

10 strength exercises without material

Here is a list of exercises without material with which you can strengthen your muscles, gain bone density and keep your metabolism active for a healthier weight. Combine them with a healthy diet and walking, elliptical, cycling or swimming sessions, and you will enjoy a functional body and great mobility at this stage.

1. Wall push-ups

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Wall push-ups are the easiest version to work your upper body and core when you don’t have enough strength to do them on the floor. If they are too easy for you, you can move to a table or even the floor with support on your knees. They can be done 10-12 repetitions 2-3 times.

2. Glute bridge

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A simple exercise to work the lower body and core to which you can add a gluteal band to open your legs every time you raise your hips.

3. Chair squats

If you are not able to perform the classic squat correctly, place a chair behind you and practice sitting and standing up without support. You can also try the sumo squat with support from the back of the chair or a mop stick. Prevent your knees from bowing inward by placing a gluteal band above your knees so that it remains taut. Perform 2-3 sets of 10 repetitions.

4. Standing obliques

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Work the sides of the abdomen and improve your balance and stability, sliding your hands along the sides of your hips towards your legs, with your arms stretchedin a back-and-forth movement with which the trunk leans laterally. If it is too easy for you, you can put your hands behind your head and raise your knee towards the elbow on each side. Work for 40 seconds and rest for 20 in three sets.

5. Modified plank

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The modified abdominal plank consists of standing on all fours, with hands and knees resting on the floor, advancing the hips so that they are in front of the kneess, From there, we must press our hands and knees towards the floor and as if we wanted them to slide and join, but without doing so, with the aim of activating the abdomen. If you are in good shape, you can also try doing a forearm plank with 10 knee touches on the floor.

6. Arms: with water bottles

Use two small water bottles like dumbbells to perform biceps curls, shoulder presses, triceps kicks, deltoids, etc. The key is in make slow movements so that the work is effectiveputting emphasis on the moment of return. Choose 3 exercises every day and perform 2-3 sets of 10 repetitions.

7. Extension of legs and arms on chair

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Sitting in a chair, Stretch one leg forward while raising the opposite arm in parallel. You can hold a small water bottle in each hand to intensify the work on your arms, back and core.

8. Heel press

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With your legs shoulder-width apart, rest your hands lightly on the back of a chair to raise and lower your heels slowly. You will notice the calf work. Perform 3 sets of 10-12 repetitions.

9. Lunge with wall support

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If the lunge is too difficult for you due to lack of stability, you can place the back of a chair as support to one side To take the stride more safely, flex and straighten your knees.

10. Farmer’s Walk

The farmer’s walk is an exercise as simple as walk with two loads, one in each arm. You don’t need to use weights, just carry a backpack or shopping bag in each hand. Do it with quick, small steps and try to move as quickly as possible without losing control of your body.

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