Over 60? This chair workout will help you build strength without weights
According to research published in the Journal of the American Medical Directors Association, sarcopenia refers to the natural loss of muscle mass and function that many older adults experience. While it can increase the risk of frailty and other health issues, the good news is that it's never too late to rebuild strength.
You don't need a gym membership or expensive equipment to get started. There are simple and effective ways to stay strong at home, especially when guided by someone who understands the needs of older adults.
I had the joy of asking personal trainer Kirra Mitlo to put together a five-move bodyweight workout designed to help improve strength and build muscle. All you'll need is a chair, and if you like tracking your progress, one of the best fitness trackers can be a helpful bonus.
The number of sets and reps varies for each exercise and is specified below the exercise title. Follow these guidelines closely so you're neither overdoing it nor slacking off. Remember to take rest between sets to give your muscles time to recover.
The Fitbit Charge 6 is a great choice for tracking home workouts and overall fitness. It supports a wide range of activities like strength training, kickboxing and yoga. With built-in GPS and detailed health metrics, it helps you stay on top of your fitness goals indoors and out.
This simple move helps strengthen your ankles, hip flexors and core. These muscles play an important role in supporting your balance and protecting your joints.
Mitlo suggests focusing your gaze on a fixed point in front of you, saying: "Find a stationary object five to six feet in front of you to help with your balance."
Get instant access to breaking news, the hottest reviews, great deals and helpful tips.
This is a great lower-body move for building strength at home while keeping your knees happy. As Mitlo explains:
"The hold in this exercise is designed to add more time under tension, which is a science-y word that means more tension on your muscles for extra time. This will aid in building muscular strength and endurance."
This variation targets the thighs and glutes while teaching a movement pattern you'll actually use in everyday life. "This exercise is an anti-aging hack. It's how physical therapists teach patients to stand from the floor," says Mitlo.
For stability, she adds: "Make sure your front foot is either in front of your hip or out to the side. That gives you a nice, wide base before you press up."
This upper-body hold challenges your triceps, shoulders, chest and core. All you need is a stable surface like a chair, bed, or bench. "In just 20 seconds, you're working three different muscle groups," says Mitlo. It's a simple way to build strength without needing to do a full push-up.
"Good mornings are a posterior chain building powerhouse!" says Mitlo. "Your posterior chain is made up of your glutes and back (and muscle groups on the back of your body). This exercise will shape and strengthen your back and glutes, all while improving your posture as well."
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Tom's Guide
25-06-2025
- Tom's Guide
Over 60? This chair workout will help you build strength without weights
Losing strength as you get older is completely normal. It doesn't mean you're weak or lazy. It even has a name. According to research published in the Journal of the American Medical Directors Association, sarcopenia refers to the natural loss of muscle mass and function that many older adults experience. While it can increase the risk of frailty and other health issues, the good news is that it's never too late to rebuild strength. You don't need a gym membership or expensive equipment to get started. There are simple and effective ways to stay strong at home, especially when guided by someone who understands the needs of older adults. I had the joy of asking personal trainer Kirra Mitlo to put together a five-move bodyweight workout designed to help improve strength and build muscle. All you'll need is a chair, and if you like tracking your progress, one of the best fitness trackers can be a helpful bonus. The number of sets and reps varies for each exercise and is specified below the exercise title. Follow these guidelines closely so you're neither overdoing it nor slacking off. Remember to take rest between sets to give your muscles time to recover. The Fitbit Charge 6 is a great choice for tracking home workouts and overall fitness. It supports a wide range of activities like strength training, kickboxing and yoga. With built-in GPS and detailed health metrics, it helps you stay on top of your fitness goals indoors and out. This simple move helps strengthen your ankles, hip flexors and core. These muscles play an important role in supporting your balance and protecting your joints. Mitlo suggests focusing your gaze on a fixed point in front of you, saying: "Find a stationary object five to six feet in front of you to help with your balance." Get instant access to breaking news, the hottest reviews, great deals and helpful tips. This is a great lower-body move for building strength at home while keeping your knees happy. As Mitlo explains: "The hold in this exercise is designed to add more time under tension, which is a science-y word that means more tension on your muscles for extra time. This will aid in building muscular strength and endurance." This variation targets the thighs and glutes while teaching a movement pattern you'll actually use in everyday life. "This exercise is an anti-aging hack. It's how physical therapists teach patients to stand from the floor," says Mitlo. For stability, she adds: "Make sure your front foot is either in front of your hip or out to the side. That gives you a nice, wide base before you press up." This upper-body hold challenges your triceps, shoulders, chest and core. All you need is a stable surface like a chair, bed, or bench. "In just 20 seconds, you're working three different muscle groups," says Mitlo. It's a simple way to build strength without needing to do a full push-up. "Good mornings are a posterior chain building powerhouse!" says Mitlo. "Your posterior chain is made up of your glutes and back (and muscle groups on the back of your body). This exercise will shape and strengthen your back and glutes, all while improving your posture as well."
Tom's Guide
08-06-2025
- Tom's Guide
Forget crunches — personal trainer recommends this 8-move standing dumbbell workout for stronger abs and arms
Hate floor workouts? You're not alone. This standing routine from personal trainer Kirra Mitlo focuses on building upper-body and core strength with zero time spent on a mat. You'll stay upright for all eight moves, using dumbbells to work your arms and shoulders while activating your core through balance-focused exercises like single-leg bicep curls, upright rows and dumbbell marches. 'These movements are great for improving balance, coordination and everyday strength,' says Mitlo. It's suitable for all levels. 'Just choose weights that challenge you without sacrificing form,' Mitlo advises. 'If some of the movements feel hard to complete with weight, drop the weights and follow along with your bodyweight.' You'll need a pair of the best adjustable dumbbells, but lighter weights or even household items can work in a pinch. With around 30 minutes and a bit of space, you'll get through three rounds of solid upper-body and core training. Here's how to get started. With a B.S. in Exercise Science and Physiology, certifications in personal training (ISSA) and functional nutrition (FMNS), Mitlo blends science-backed training with a no-BS, sustainable approach to fitness and nutrition. Struggling with balance during some of the single-leg moves? Mitlo suggests a simple fix: 'For any exercise that challenges your balance, such as the single-leg bicep curls, feel free to modify by placing your foot on the ground or just raising it to your tippy toe,' she says. To help steady yourself, 'Find a spot on a wall or object in front of you that is stationary and focus on that.' Get instant access to breaking news, the hottest reviews, great deals and helpful tips. And when it comes to core engagement, your breath matters. 'For all the core exercises, strive to inhale through your nose deeply and exhale through your mouth,' Mitlo explains. 'This will aid in your balance and ability to engage your core.' These small adjustments can make a big difference in your form, focus and results.
Yahoo
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- Yahoo
Make His First Father's Day Special With One of These 41 Thoughtful Gifts
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." It's his first Father's Day—a big deal! He's living the dream, and that means two things: 1) He's happy 2) He's tired. The diaper changing, the late nights, the early mornings. Not to mention he hasn't had time for a workout in months. This is the best thing he's ever done, but it's hardest thing he's ever done. Hence, this Father's Day, no matter if he's your husband, cousin, friend, or... coworker (maybe sit this one out), get him a first Father's Day gift that'll make his first run at parenthood a hell of a lot easier. Here's some pointers: The best gift for him should help him not stress much about being a dad. We say either go functional (diaper bag, dad shoes, or a biometric safe) or fun (TV, video games, or booze). We've got 41 first Father's Day gifts to make that happen—including killer sleep upgrades, useful gadgets, fun family games, and gag-worthy laughs that he can relish on his own or with his baby. Help the new dad celebrate his first newly ratified fatherhood status the right honestly, that kid needs to go the fuck to sleep. $14.83 at been stressed as hell since the baby got here. These goggles do massages and heat treatment to help dad relax, decompress, and get some sleep. $169.00 at when he's got a kid sitting on his shoulder, he'll need to keep tabs on only the essentials and nothing more. $89.00 at got a busy few years ahead. Get him a nice travel coffee mug. $38.00 at you become a dad, you lose time to think about anything other than the kid. This jacket is Austin Butler's style hack, and it'll work just as well on the new dad. $109.99 at that're so comfortable he'll never take them off. $128.00 at at get me wrong, an Oura Ring is great, but like I've been saying, a new dad needs simplicity. The Fitbit Charge 6 is the best fitness gadget for that. There's no hidden signup fees. And, it gives him actionable data to improve his health and make sure he's able to play with the baby for years to come. $159.95 at at all know that once the baby arrives there's not a lot of cooking time, that's why gift cards and subscription food boxes are always so helpful during that first year. Our favorite is currently from Wildgrain, a handful of our editors are big fans at the moment. Fresh bread, pasta, even cookies will be delivered to his doorstep. He can freeze them until he's ready to cook. The food quality is fantastic and the whole family wins on this one. $100.00 at at became a new dad this year, he deserve something big. Get him this Hermes Bracelet and every time he wears it he'll be reminded of this time in his life. $435.00 at Expensive? Yes. But, it'll replace his gym membership, and 30 minutes on this thing is all he'll need to stay in baby wrangling shape. $1799.00 at that with a warm book light so he can read to the baby (or himself) without disrupting either of their sleep schedules $14.99 at more than ever, he's going to relish his quiet time. Putting the baby to bed, taking a hot shower, and sitting down to binge watch The Bear is great... But doing it in a plush bath robe makes it transcendental. $127.50 at space for his lunch, the baby's snacks, and a couple beverages... Plus it's tough enough to handle whatever spills and accidents come his way. $29.50 at diaper bag that looks good enough to be a work bag. He'll appreciate it. Plus, he can get his own duffel to match. $230.00 at just some stuff that kids should not lay a finger on. 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