7-Minute Standing Routine to Regain Full Body Strength at 55

This quick standing workout can help you build a strong and stable body.

One of the biggest excuses for not exercising is time—there aren’t enough hours in the day to get everything done. But do you only have seven minutes? If so, we have here a seven-minute routine that will restore full body strength faster than gym machines after 55

Hear us. We went with a certified personal trainer because we know the daily routine. But this regimen is convenient and can be done directly at home without equipment. Standing postures force your body to activate the stabilizing muscles. increase functional strengthand can Burn more calories than gym equipment with joint movements that involve your entire body.

“To be truly fit as a full-body routine, you’re not just hitting one muscle group in each exercise session. You’re using your entire body each session to build functional strength while learning the basic patterns that the brain recognizes. This translates into real-world strength that allows you to be independent as you age. If your body is comfortable in any movement, then you’re ready for it.” BetterMe Expert Carter Lee, CPT and an S&C trainer with extensive experience in training older adults and in creating workouts specifically designed for the 50+ crowd.

According to Lee, strength training is incomplete if it doesn’t have the following pillars: squat/loop form, push/pull form, rotation/counter-rotation, and movement/balance element.

Although popular gym machines like the chest press or leg press are a great way to safely isolate muscles, they have one serious drawback for those over 55: they eliminate the need for moderation. This is where this standing exercise comes into play.

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1. Stand tall with your feet hip-width apart.
2. Reach your arms up and out slightly to form a “Y” with palms facing inward.
3. Then, pull your elbows down and back toward your ribs and squeeze your shoulder blades together to form a “W.”
4. Do 1 set of 60 seconds – about 10 to 12 slow cycles.

Air squats

“To protect your knees, make sure your weight stays on your heels. You need to move your toes at the bottom of the movement,” notes Lee.

1. Stand with your feet just hip-width apart.
2. Push your pelvis back and bend your knees as if you are sitting on an invisible chair. Keep your chest up and your gaze straight ahead.
3. Go as low as you can comfortably.
4. Do 1 set of 60 seconds, focusing on lowering for 3 seconds and holding for 1 second.

Vertical wall pushup

“Keep your body as tight as a plank. Don’t let your legs lean into the wall. This builds upper-body push-up strength without the high pressure of the floor,” Lee says.

1. Stand tall, arms length away from the wall.
2. Separate your hands at shoulder level.
3. Engage your core and bend your elbows to lower your chest toward the wall. Keep your elbows at a 45-degree angle, not out.
4. Return to the starting position, slow and control the movement.
5. Do 1 set of 60 seconds.

Tandem balance and pulse

1. By placing your right foot directly in front of your left, heel to toe, you are walking a tightrope.
2. Hold this position for 30 seconds.
3. Switch legs for the remaining 30 seconds.

“If it’s too easy, gently turn your head from left to right while holding the pose. This ‘tricks’ the inner ear and forces your legs to work harder to stabilize you,” notes Lee.

The permanent cross

“This is a neurological ‘reset’. It forces the left and right hemispheres of the brain to coordinate, which is important for healthy walking and preventing trips,” Lee tells us.

1. Bring your right knee up to your waist and reach your left hand down to touch it.
2. Alternate sides in a smooth rhythm, instead of a march.
3. Do 1 set of 60 seconds.

Expanding the bird-dog

“Focus on length, not height. Imagine someone pulling your arms forward and your heels back. This strengthens your back and hamstrings at the same time,” Lee explains.

1. Stand tall.
2. Extend your right arm straight forward and extend your left leg straight back.
3. Switch sides every 5 seconds.
4. Complete 1 set of 60 seconds alternating sides.

Isometric slow march

“This static hold creates the deep hip flexor strength needed to clear uneven curbs and stairs, which are common hiking hazards,” Lee said.

1. Start moving in place.
2. When one knee reaches hip level, pause and hold for 3 seconds before lowering.
3. Do 1 set of 60 seconds.

Alexa Mellardo