Strength Training Keeps Older Adults Mobile With Four Simple Leg Moves

Overview

• Multiple outlets published guidance Thursday that urges people in their 60s and 70s to add progressive leg strength work to walking and other aerobic activity.
• Trainer Álvaro Puche recommends four adapted exercises for people over 70—knee extension, knee flexion, an adapted deadlift and adductor work—to build quadriceps, hamstrings, glutes and hip stability.
• Physiotherapists and the Cleveland Clinic highlight straight-leg raises and leg-extension patterns for people over 60 as safer ways to strengthen the quadriceps without repeated knee bending.
• Clinicians warn that deep squats can worsen knee pain for people with arthritis and advise choosing seated, supine or machine-assisted variations to reduce joint load.
• Experts stress individualized programs with progressive loads, careful technique and professional supervision so older adults can improve balance, protect joints and maintain independence.