Beginner Low Impact Workout for 50+

By Joanna 11/06/2018 In
Workout With Me
Low Impact


For those of you who are in your middle age or if you’re above 50 years old and you want start looking after your fitness and also health.

Here is what we are going to go. I will be guiding my mum through a series of strength training exercises, and these exercises are great to strength your bones and also your joint and to prevent any unwanted injuries. I’ll be taking her through each workout, and what you can do is, follow through the exercises and aim to do this workout at least 2-3 times weekly.

For each workout, we want to aim between 12reps – 15reps.

1) Squat to Chair

  • Stand slightly wider than shoulder width apart, toes pointed forward. Place your arms in front of you with a chair behind you.
  • Start to lower your body towards the seat of the chair by bending your knees to 90°, pushing your body weight into your heels.
  • As your butt touches down onto the chair, and lift yourself back to standing.


  • Keep your chest up, back flat and look ahead.
  • Avoid rounding your shoulders and back.
  • Do not let your knees collapse to the inside or go over your toes.
  • Squeezing the glutes at the top of the movement to engage the muscles.

2) Seated Overhead Press

  • Sit on a chair.
  • Grab a pair of dumbbells (1-3kgs) and hold the dumbbells just by your ears.
  • Raise the dumbbells to head height, the elbows out and about 90°.
  • Keep your body straight and extend through the elbow to raise the weights together directly above your head.
  • Hold the pose and slowly return the weight to the starting positon.


  • Do not allow your back to round.
  • Don’t rush the moves, ensure proper form throughout.

3) Tricep Extension

  • Sit on a chair.
  • Hold a dumbbell with both hands and lift it over your head until both arms are fully extended. The palms of the hand should be facing up towards the ceiling.
  • Keeping your upper arms close to your head with elbows in and perpendicular to the floor.
  • Slowly lower the dumbbell behind your head until your forearms touch your biceps.
  • Return to the starting position by using the triceps to raise the dumbbell.


  • The upper arms should remain stationary and only the forearms should move.
  • Keep your back flat and look ahead.
  • Avoid rounding your shoulders and back.
  • Do not lean forward or backward.


4) Bird Dog

  • Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.
  • Pull your abs in to your spine. Keeping your back and pelvis still and stable, reach your right arm forward and left leg back.
  • Return to the starting position, placing your hand and knee on the floor.
  • Repeat on the other side to complete one rep.


  • Don't allow the pelvis to rock side to side as you move your leg behind you.
  • Focus on not letting the rib cage sag toward the floor.

5) Modified Push-Up

  • Lie flat on the mat, place both palms right beside your chest.
  • Lift the entire body up until your knee as a one unit, keep your knee on the floor, engage your core, glutes and hamstrings and flatten your back to keep your body neutral and straight.
  • Lower your body as one unit until your chest touches the floor.


  • Keep a neutral neck by gazing down at the floor.
  • Avoid arching your lower back or stick your butt up in the air at any point during the move.

6) Hip Bridge

  • Begin by lying on your back with your hands by your sides, your knees bent and feet flat on the floor.
  • Engage your abdominal muscles and glutes, raise your hips off the floor by extending your hips upward while pushing down through your heels to create a straight line from your knees to shoulders.
  • Squeeze your core and glutes right at the top.
  • Hold the pose and release back to the start position.


  • Keep your shoulders on the floor to protect your neck.
  • Do not hyper-extend your back as you reach the top of the movement.
  • Imagine there’s a vertical string pulling your belly button straight up.

7) Dead Bug

  • Lie on your back and face facing up.
  • Bring both legs up to 90° and hands on your knees.
  • Lower your right leg down and extend your left arm behind your head.
  • Return to the starting position and repeat with the opposite arm and leg.
  • Keep switching sides until the set is complete.


  • Keep your lower back flat against the floor to avoid placing too much stress on it, and keep your abdominal muscles tight.

8) Plank 

  • Lie face down with your forearms on the floor and your elbows directly beneath your shoulders. Keep your feet flexed with the bottoms of your toes on the floor.
  • Rise up on your toes so that only your forearms and toes touch the floor, your body should hover a few inches off the floor in a straight line from shoulders to feet.
  • Ground your toes into the floor to stabilize the bottom half of the body. Engage your core, glutes and hamstrings and flatten your back to keep your entire body neutral and straight. Look at the floor to keep your head in a neutral position and breathe normally.
  • Hold the pose for 30 seconds. As you get more comfortable with the move, hold your plank for as long as possible. 


  • Keep your abdominal and gluteal muscles tight and hips tucked in.
  • Don't lift your hips too high or arch your lower back. Your body should form a straight line from your shoulders to your ankles.



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