I'm a strength coach and these 6 classic exercises can help rebuild strength and improve balance after 60

 Not being able to do these post stroke IS COMPLETE INCOMPETENCE OF YOUR DOCTOR!

I'm a strength coach and these 6 classic exercises can help rebuild strength and improve balance after 60

1. Bodyweight Squat

Few exercises tell me more about someone's lower-body strength than a basic squat. You have to control yourself on the way down and produce enough force to stand back up, which is the same general demand you face every time you leave a chair. Squats also keep your ankles, knees, and hips working together while your balance shifts through the rep.

Muscles Trained: Quads, glutes, hamstrings, calves, core.

How to Do It

1. Stand with your feet about shoulder-width apart.
2. Let your toes point slightly outward if that feels natural.
3. Bend your knees and sit your hips back.
4. Lower until your thighs reach at least parallel, if comfortable.
5. Press through your feet to stand.
6. Reset and repeat.

Recommended Sets and Reps: Perform 2 to 3 sets of 8 to 12 reps. Rest for 45 to 60 seconds.

Best Variations: Chair squat, supported squat, goblet squat.

Form Tip: Keep your feet planted as you stand.

RELATED: 5 Daily Exercises That Restore Leg Strength Faster Than Gym Workouts After 60

2. Push-Up

Doctor failure; did nothing to cure my spasticity so my hand can lay flat.

Push-ups have probably survived every generation of workout programs because they ask a lot from a simple movement. Your chest and arms provide the pressing strength, while your trunk keeps your body supported from head to heel. After 60, that strength can help you push yourself up, support your body with your hands, and keep your upper body capable during daily tasks.

Muscles Trained: Chest, shoulders, triceps, abs.

How to Do It

1. Place your hands slightly wider than shoulder-width apart.
2. Set your body in a straight line from your head to your heels.
3. Brace your midsection.
4. Bend your elbows and lower your chest.
5. Stop when your elbows reach about 90 degrees.
6. Press through your hands to return to the start.

Recommended Sets and Reps: Perform 2 to 3 sets of 6 to 12 reps. Rest for 45 to 60 seconds.

Best Variations: Wall push-up, incline push-up, knee push-up.

3. Reverse Lunge

Walking puts you on one leg over and over again, and lunges let you strengthen that position on purpose. Stepping backward makes the setup easier to control while your front leg does most of the work. I like reverse lunges for older clients because they build useful leg strength while also asking you to organize your balance with each rep.

Muscles Trained: Quads, glutes, hamstrings, calves, core.

How to Do It

1. Stand tall with your feet under your hips.
2. Step your right foot backward.
3. Bend both knees and lower into a comfortable lunge.
4. Keep your front foot flat.
5. Press through your front foot to stand.
6. Complete your reps, then switch sides.

Recommended Sets and Reps: Perform 2 to 3 sets of 6 to 10 reps per side. Rest for 45 to 60 seconds.

Best Variations: Supported reverse lunge, smaller-range reverse lunge, split squat.

Form Tip: Let your front leg bring you back up.

RELATED: 4 Couch Exercises That Flatten Belly Overhang Faster Than Gym Workouts After 60

4. Standing Calf Raise

The calf raise doesn't look flashy, but it covers a strength area that becomes hard to ignore when it fades. Your calves help push you forward while walking and support ankle stability as your weight shifts. Rising onto your toes also gives you a small balance challenge without making the exercise complicated. Keep a chair or counter nearby if you want a little support.

Muscles Trained: Calves, ankles, feet.

How to Do It

1. Stand tall with your feet about hip-width apart.
2. Hold a sturdy surface lightly if needed.
3. Press through the balls of your feet.
4. Lift your heels off the floor.
5. Reach a comfortable height.
6. Lower your heels with control.

Recommended Sets and Reps: Perform 2 to 3 sets of 10 to 15 reps. Rest for 30 to 45 seconds.

Best Variations: Supported calf raise, single-leg calf raise, seated calf raise.

Form Tip: Rise straight up through the balls of your feet.

5. Forearm Plank

A strong midsection helps everything else feel more connected. The forearm plank teaches your abs to support your torso while your shoulders and hips stay in place, which helps anytime you lift, carry, or change direction. There's no movement to memorize here. The challenge is holding the position long enough to make your core work.

Muscles Trained: Abs, shoulders, glutes, upper back.

How to Do It

1. Place your forearms on the floor.
2. Set your elbows beneath your shoulders.
3. Extend your legs behind you.
4. Lift your body into a straight line.
5. Brace your abs and keep your spine neutral.
6. Hold while breathing steadily.

Recommended Sets and Reps: Perform 2 to 3 holds of 15 to 30 seconds. Rest for 30 to 45 seconds.

Best Variations: Incline plank, knee plank, full plank.

Form Tip: Keep your spine neutral throughout the hold.

RELATED: If You Can Hold a Plank This Long After 60, Your Core Strength Is Top-Tier

I'm a trainer and here are 6 couch exercises that help build strength better than gym machines after 65

 Did your competent? doctor get you recovered enough to do all these? 

NO! So, PURE INCOMPETENCE!

I'm a trainer and here are 6 couch exercises that help build strength better than gym machines after 65

Some of the best strength work after 65 starts with something familiar. You sit down, stand up, brace your hands, adjust your feet, and suddenly the couch becomes part of the workout. That makes the first step easier, which is often what keeps people more consistent.

When I coach older adults, I like exercises that feel useful right away. Standing from a low seat, pressing from an incline, controlling a lunge, and holding a strong plank all carry over to the movements people care about during the day. The setup stays simple, but the work still feels like training.

Gym machines can build muscle, especially when you want a controlled path. Couch exercises bring the work into positions where your body has to balance, brace, press, and stand with more coordination. That makes each rep feel practical while keeping the routine approachable.

The six exercises below use the couch as a target, support, or elevated surface. You'll train your legs, glutes, chest, arms, shoulders, and core with movements that fit naturally into a home routine.

1. Couch Sit-to-Stand

Standing up from the couch is already part of the day, which makes this exercise easy to understand and easy to practice. The strength comes from making each rep intentional. Place your feet well, lean forward slightly, and stand tall without dropping back into the cushion. I like this move first because it gets the legs working while giving you a clear measure of progress.

Muscles Trained: Quads, glutes, hamstrings, core.

How to Do It

1. Sit near the front edge of the couch.
2. Place your feet flat on the floor about hip-width apart.
3. Lean your torso forward slightly.
4. Press through your feet and stand tall.
5. Pause briefly at the top.
6. Lower back to the couch with control.

Recommended Sets and Reps: Perform 2 to 3 sets of 8 to 12 reps.

2. Couch Incline Push-Up

Push-ups feel much better when the angle fits your strength. Using the couch raises your hands, which makes the pressing motion more approachable while still working the chest, shoulders, and triceps. Keep your body long and press the couch away from you at the top. Step closer for an easier version or move your feet back once the reps feel strong.

Muscles Trained: Chest, shoulders, triceps, core.

How to Do It

1. Place your hands on the front edge or armrest of the couch.
2. Step your feet back until your body forms a long line.
3. Brace your core lightly.
4. Bend your elbows and lower your chest toward the couch.
5. Press through your hands to return to the top.
6. Repeat with steady control.

Recommended Sets and Reps: Perform 2 to 3 sets of 6 to 10 reps.

Best Variations: Higher-hand incline push-up, slower incline push-up, close-grip incline push-up.

Form Tip: Keep your hips from sagging as you press.

Best Variations: Hands-assisted sit-to-stand, slower sit-to-stand, sit-to-stand with a light dumbbell.

Form Tip: Control the lowering phase instead of letting the couch catch you.

RELATED: 4 Wall Exercises That Shrink Belly Pooch Faster Than Gym Sessions After 60

3. Couch-Supported Reverse Lunge

Reverse lunges train the legs one side at a time, and the couch gives you support while you find your balance. Keep one hand on the armrest or back of the couch, step back, and lower into a range that feels strong. The support should help you move better, not turn the rep into an arm pull. A shorter step works well at first.

Muscles Trained: Quads, glutes, hamstrings, calves, core.

How to Do It

1. Stand next to the couch with one hand resting lightly on it.
2. Set your feet under your hips.
3. Step your right foot back.
4. Bend both knees and lower into a comfortable lunge.
5. Press through your front foot to stand.
6. Complete your reps before switching sides.

Recommended Sets and Reps: Perform 2 to 3 sets of 6 to 8 reps per side.

Best Variations: Smaller-range reverse lunge, supported split squat, bodyweight reverse lunge.

Form Tip: Keep most of the work in your front leg as you stand.

RELATED: Over 60? If You Can Perform These 4 Core Moves, You're in Good Shape

4. Couch-Elevated Glute Bridge

Elevating your feet changes how the bridge feels right away. The glutes and hamstrings have to work harder to lift the hips and control the lower back down. That makes this a strong choice for building the backside strength you use when standing, walking, and climbing stairs. Press your feet into the cushion, lift with control, and squeeze your glutes at the top before lowering.

Muscles Trained: Glutes, hamstrings, core.

How to Do It

1. Lie on your back in front of the couch.
2. Place your heels or feet on the couch cushion.
3. Rest your arms by your sides.
4. Press your feet into the couch.
5. Lift your hips until your glutes tighten.
6. Lower your hips with control.

Recommended Sets and Reps: Perform 2 to 3 sets of 8 to 12 reps.

Best Variations: Floor glute bridge, smaller-range elevated bridge, paused elevated bridge.

Form Tip: Squeeze your glutes at the top without arching your lower back.

5. Seated Dumbbell Shoulder Press

This is a strong place to bring in light weights if you have them. Sitting on the couch gives you a steady base while your shoulders and arms handle the press. Start with dumbbells that move smoothly, and keep your ribs down as the weights travel overhead. The rep should feel controlled from your shoulders, not forced through your back.

Muscles Trained: Shoulders, triceps, upper back, core.

How to Do It

1. Sit tall near the front edge of the couch.
2. Hold a dumbbell in each hand at shoulder height.
3. Place your feet flat on the floor.
4. Brace your core lightly.
5. Press the dumbbells overhead.
6. Lower the weights back to shoulder height in a controlled motion.

Recommended Sets and Reps: Perform 2 to 3 sets of 8 to 10 reps.

Best Variations: Single-arm seated shoulder press, lighter shoulder press, band shoulder press.

Form Tip: Keep the weights moving straight up instead of drifting forward.

RELATED: 4 Chair Exercises That Improve Full-Body Mobility Faster Than Yoga After 60

6. Couch Plank

A couch plank can finish the workout without the hassle of getting on the floor. Place your hands on the cushion or armrest, step back, and hold a long body position. Your abs, shoulders, and glutes all stay active while you breathe through the hold. Make it easier by stepping closer or harder by moving your feet farther back.

Muscles Trained: Abs, shoulders, glutes, chest, upper back.

How to Do It

1. Place your hands on the couch cushion or armrest.
2. Step your feet back.
3. Straighten your legs to form a long line from head to heels.
4. Brace your abs and lightly squeeze your glutes.
5. Hold the position while breathing steadily.
6. Step forward to exit the plank safely.

Recommended Sets and Reps: Perform 2 to 3 holds of 20 to 40 seconds.

Best Variations: Higher-hand couch plank, shorter hold, couch plank shoulder tap.

Form Tip: Keep your ribs stacked over your hips during the hold.

RELATED: 4 Daily Exercises That Firm Inner Thighs Faster Than Gym Machines After 60

7. How to Build Strength With Couch Exercises After 65

Couch exercises work best when the reps feel clean enough to repeat often. Use these moves three to four days per week as a short strength session or split them into smaller blocks during the day. Start with the easiest version, then add reps, range, or light weight once the movement feels steady. The couch gives you a reliable setup, and the right effort turns it into a useful strength tool.

• Pick the right surface: Use a couch that feels stable and gives you enough room to place your hands or feet safely.
• Start with controlled reps: Smooth movement helps the muscles work harder without making the exercise feel rushed.
• Use support with purpose: Let the couch help your balance while your legs and arms still do the work.
• Keep the first round easy: Treat the opening round as a chance to find your range and settle into the movement.
• Progress one piece at a time: Add reps, light dumbbells, or a longer plank hold once the current version feels strong.
• Stay consistent: A few focused sessions each week can help daily movement feel stronger and more confident.

References

• Melchiorri, Giovanni et al. "A Study about a New Standardized Method of Home-Based Exercise in Elderly People Aged 65 and Older to Improve Motor Abilities and Well-Being: Feasibility, Functional Abilities and Strength Improvements." Geriatrics (Basel, Switzerland) vol. 7,6 134. 25 Nov. 2022, doi:10.3390/geriatrics7060134
• Zoila, Federico et al. "Enhancing active aging through exercise: a comparative study of high-intensity interval training and continuous aerobic training benefits." Frontiers in aging vol. 6 1493827. 2 Jun. 2025, doi:10.3389/fragi.2025.1493827

Read the original article on Eat This Not That.

6 simple exercises to help you live longer—no gym equipment needed

 Did your competent? doctor get you recovered enough to do these? NO? SO YOUR DOCTOR IS COMPLETELY FUCKING INCOMPETENT? There is no other choice!

6 simple exercises to help you live longer—no gym equipment needed

• Dr. Wendolyn Gozansky, MD, geriatrician, vice president and chief quality officer at Kaiser Permanente Colorado
• Dr. Mark Kovacs, PhD, FACSM, human performance scientist, longevity expert, and founder of the Kovacs Institute for Sport and Human Performance 
• Jenny Liebl, certified personal trainer and senior content developer at ISSA (International Sports Sciences Association)

It’s no secret that physical activity is crucial for aging well. “One of the best ways to ensure a long healthspan—the time spent living free of major disease and disability—is to exercise regularly,” says geriatrician Dr. Wendolyn Gozansky, MD. However, this doesn’t mean you need to join a gym to enjoy the longevity-boosting effects of exercise. In fact, you don’t even need to leave the house. These are certain types of exercise that can help you live longer, so long as you do them consistently. Read on to learn about these moves, as explained by experts.

The Link Between Exercise and Longevity

While all exercise is beneficial for overall health and longevity, Dr. Gozansky says there are three types that are important for healthy aging: strength training, aerobics, and balance.

More specifically, these types of exercise address aspects of health that determine longevity and lifespan. “As we age, we must prioritize movements that preserve muscle mass, support cardiovascular function, [help] cognitive performance, and enhance neuromuscular coordination,” explains human performance scientist Dr. Mark Kovacs, PhD, FACSM. The good news? It’s possible to practice such movements at home with little to no equipment.

Best At-Home Exercises That Will Help You Live Longer

In addition to other lifestyle habits like prioritizing sleep, fostering social connections, and eating well, the following exercises can improve your overall lifespan. But remember: You don’t need to do these moves at a high-intensity level. Instead, it comes down to consistency and regular activity.

Related video: The 4-minute routine that helps improve balance and prevent falls (Woman's World)Walking

Mile walk test. This I can pass, 

25 minutes to the mile, 

goal was 26 minutes.

There are many health benefits of walking, and longevity is certainly on the list. Walking is a type of aerobic exercise that increases your heart rate and improves your cardiovascular health, Dr. Gozansky says. Walking is also a weight-bearing exercise, which will keep your bones strong, she adds. This is crucial because bone strength supports mobility and reduces the risk of fractures as you get older.

02 of 06

Step-Ups

If you want to take your aerobics game up a notch, try step-ups. You can do them on an exercise stepper or just step on a staircase. “Step-ups mimic real-life functional movements like stair climbing,” Dr. Kovacs says. “They improve aerobic capacity, single-leg balance, and joint stability—key for preventing falls and maintaining cardiovascular health.” You can do this exercise with your bodyweight, but if you’d like a challenge, add light weights or increase the speed, Dr. Kovacs suggests.

Squats

“Squats build and maintain lower body strength, which is critical for fall prevention, mobility, and independence as we age,” Dr. Kovacs says. Plus, “they activate major muscle groups, enhance insulin sensitivity, and support bone density, especially in the hips and spine.” The best part: Squats are effective sans equipment, but you can challenge yourself by holding household items like paint cans, suggests certified personal trainer Jenny Liebl. Another option is to perform a squat hold hovering over a chair, which will build muscular endurance, Liebl suggests.

04 of 06

Modified Push-Ups

My problems:

1.  Fingers and thumb will not stay flat due to spasticity.
2. Wrist collapses.
3. Elbow collapses.
4. Bicep spasticity pulls everything out of line.

What is your doctors' protocol to get pushups done?  My doctor completely failed at this recovery and curing spasticity. Don't know why he was still employed there

“Push-ups build upper body strength and core stability while enhancing cardiovascular response in short bursts,” Dr. Kovacs explains. This is noteworthy because maintaining upper body strength is associated with lower all-cause mortality in midlife and older adults. However, these benefits aren’t limited to standard floor push-ups. You can enjoy the same benefits by doing push-ups with your hands on a wall or countertop, Dr. Kovacs says. As you get stronger, try floor push-ups on your knees, then progress to full push-ups.

Single-Leg Stands

On my good leg I can do this, my bad leg not even close. Since I haven't been able to do this since my stroke at age 50 I guess I should have died sometime in the ensuing 20 years. I thought the Berg Balance Scale testing  that was common, was totally worthless since there never was any specific therapy given to address the failure points I had in that test. So 20 years of failure already and my next 30 years will be no better, totally useless for me!

Single-leg stands are another at-home exercise that can help you live longer. It’s a type of balancing exercise, which, when done regularly, can help prevent falls, the leading cause of death from injury in adults 65 years and older, Dr. Gozansky says. “Consider doing this activity whenever you’re near a sturdy countertop, [like] in the bathroom before brushing your teeth or at the kitchen sink before washing the dishes,” Dr. Gozansky suggests. Eventually, try single-leg stands without support to further improve balance.

06 of 06

Plank Holds

At first glance, the plank might look like an uneventful exercise. But according to Dr. Kovacs, it’s beneficial for longevity. Planks activate “deep stabilizer muscles, improve neuromuscular coordination, and support spinal integrity, [which] are all essential for daily movement and fall resistance,” he says. Together, these factors enhance physical function (and ultimately, independence) in later years. If a standard plank feels too difficult, remember that you can modify it by dropping your knees to the ground.

Read the original article on Real Simple

5 Exercises We Hate, and Why You Should Do Them Anyway

How many of these did your competent? doctor and therapists get you doing immediately post stroke?

5 Exercises We Hate, and Why You Should Do Them Anyway

Planks

Absolutely impossible for my hands to be on the ground, spasticity prevents me from flattening my left hand at all.

Jumping

I can't jump at all, not even an inch off the ground.

 

 

Squats

Deadlifts

The first problem to solve is even getting the weights on the bar, normally requires two hands, one to lift the bar, the other to slide the weight on.

Burpees

Absolutely impossible