Weighted High Knees Can Help Improve Balance and Strength as You Age

 I can't do high knees at all with my left leg because my competent? doctor and therapists DID NOTHING TO CURE MY LEG SPASTICITY! They were essentially worthless!

Weighted High Knees Can Help Improve Balance and Strength as You Age

Wed, September 25, 2024 at 1:25 PM EDT·4 min read

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Illustration by Mira Norian for Verywell Health

Fact checked by Nick Blackmer

 Key Takeaways

• High knees with weights can help improve balance, strength, and coordination in older adults.

• Balance exercises like high knees become more important as you age.

• Practicing high knees without weights first ensures proper form and full range of motion before adding resistance for more advanced training.

Weighted high knees might be the one exercise to recommend for your parents. In a viral video, fitness influencer Navneeth Ramprasad said this daily exercise can help keep aging parents strong and independent in their 70s and 80s.

Falling is the leading cause of injury for adults 65 and older. High knees are one way to help support balance as you age, and adding a dumbbell or kettlebell to the exercise can strengthen your lower body.

“Maybe as we’re a little bit younger, a little bit more active, we don’t necessarily have to focus on our balance as much. But as you age, if you’re not actively working to maintain the balance that you have, you will start to lose it,” Shelby York, PT, DPT, OCS, a board-certified orthopedic specialist and physical therapist at the Ohio State University Wexner Medical Center, told Verywell.

Once you turn 30, your muscle mass starts to decline every year. Staying physically active can help preserve your strength, balance, and flexibility as you age.

“If you can just do a couple of high knees throughout the day, I think it’s a good way to maintain that joint motion that you have,” York said.

Related: 10 Heel Spur Exercises to Try at Home

How to Do High Knees With or Without Weights

If you’ve never done high knees, practice without using any weights until you’re comfortable.

Stand up straight with your legs about shoulder-width apart. Lift one knee so your leg is parallel to the ground, and bring the opposite arm forward so your hand is close to your chin. Then, repeat on the opposite side.

“I would recommend taking roughly 1–2 seconds to raise the leg and arm to a full range of motion on each rep,” Benjamin Gordon, PhD, an instructional assistant professor of applied physiology and kinesiology at the University of Florida, told Verywell in an email.

High knees are a popular cardio drill, but you don’t have to worry about speed to see mobility benefits from this exercise.

“As for tempo, I would recommend older adults go with a slower pace, trying to reach as full a range of motion as possible with each repetition. If you speed up the tempo, it’s a greater energy demand, but it’s not necessarily going to help stability and balance as much,” Gordon said.

Once you get comfortable with the high knee drill, you can use kettlebells or hand weights for extra resistance.

“Involving resistance during a dynamic movement such as high knees may challenge strength, balance, and coordination, thereby making the movement generally more advanced,” Ryan McGrath, PhD, an associate professor of health, nutrition, and exercise sciences at North Dakota State University, told Verywell in an email.

Studies have shown that strength-based resistance training can help improve muscle mass and reduce fall risk in older adults. While adding weights can help improve resistance, make sure to prioritize getting the full range of motion with each repetition.

“A person can progress to holding weights, but I definitely wouldn’t recommend starting with holding weights,” Gordon said. “Often clients will become too focused on trying to lift heavier weights and sacrifice form for the satisfaction of holding heavier weights.”

Related: Strength Training Can Help Lower Your Blood Pressure, Especially If You're Over 50

Do You Have to Do High Knees Daily to See Results?

You don’t need a lot of time or space for high knees. This drill, like other balance exercises, can fit into different parts of your day. Try doing high knees while standing in your kitchen in the morning or while brushing your teeth at night.

If you need to hold onto something while performing balance exercises, stand near a chair or counter for support. You can do high knees every day, but if you start to notice any pain or discomfort, take a break or consult with a trusted healthcare provider.

Deciding how many high knee reps to complete will depend on your individual goals and fitness level, but Gordon recommended aiming for at least twelve reps on each leg.

“Improvements in strength, mobility, and balance could be noticed as little as two weeks but will most likely take four weeks or more,” Gordon added.

High knees and other balance exercises can help improve mobility, but this is not enough to guarantee you won’t fall. Certain medications and problems with the head or inner ear can all throw off your balance.

“While high knees are a good exercise, they aren’t a super pill,” Gordon said. “If you are concerned with your overall health, balance, and fall risk, find an exercise specialist.”