Under 10 Minute Functional Strength Circuit

Today's routine features a simple functional strength circuit. It comprises the workout demonstrated in the video FUNCTIONAL STRENGTH CIRCUIT AT HOME + 3 Myths of Strength Training over 50.

As we age, functional activities like climbing stairs, standing up from a chair, and staying steady on uneven surfaces can become more challenging. Incorporating functional strength training is one way to build strength and confidence for completing these everyday tasks.

Remember if you are experiencing injury or pain, make sure to see your Physiotherapist or healthcare professional prior to participating in exercise. This blog post is for educational purposes only and is not a substitute for individual physiotherapy assessment and treatment.

This routine requires a chair, step, and dumbbell.  

Starting with a warmup. Holding on to stable chair or bench with your feet shoulder width apart, lift your heels to come up on to your toes. Repeat 8 times.

The first exercise is sit to stand. Starting in the chair, stand up from the seated position, then lower with control. When standing, ensure to stand all the way up, straightening at the hips and knees. Repeat 8 times. If needed, use a chair with arms and use your arms to help push up to a standing position.

The second exercise is step ups. Using a step or platform, step up with your right foot, then your left, then step down. Repeat 8 times each side. Step ups are a great functional exercise to build leg strength, balance, and mimic everyday stair climbing.

The third exercise is mini lunges. Holding on to a sturdy chair or stable object, with your right foot forward, bend at your hip and knee to lunge. Repeat 8 times each side.

Beginning the second set, this time adding weight to sit to stands. The great thing about the sit to stand exercise, is there are many different variations. A chair with arms can be used, pushing up from the chair using your arms. Progressions include using your hands on your knees or crossing your arms over your chest. When completing these exercises, choose a variation that works for you. 

Now for step-ups with dumbbells. Some progressions of step ups include adding weight as we are here, or increasing the height of the step. Again, choose a variation that works for you.

Now for lunges. Lunges can be repeated as per the first set or progressed with weight.   

And, ending with high knees. Bring your knees up one at a time into a gentle high knee march. Aim to stand tall and look ahead. Hold on to a stable chair or object for balance if needed.

In summary, In summary, this routine covered a functional strength circuit for training over 50. I hope this routine has been helpful. If you would like to watch the exercises in this routine, the accompanying video can be found on the Age Fit with Tess Youtube channel.

To find out if you are on track with your exercise program, the Age Fit with Tess Self Assessment can be found here.

Tess Halbauer

Physiotherapist