The Best Exercises for People Over 50: How to Start with Push-Ups and Squats
As we age, maintaining strength, flexibility, balance, and coordination becomes essential for overall health and mobility. Two of the best full-body exercises for people over 50 are the push-up and the squat. These movements build functional strength, making everyday tasks like lifting objects, climbing stairs, and standing up from a chair easier.
However, these exercises can be challenging for beginners. That is why it is important to start at the right level and build up strength gradually. This guide will show you four beginner-friendly progressions for both push-ups and squats, ensuring a safe and effective way to develop strength over time.
Why Push-Ups and Squats?
These two movements activate almost every major muscle group in the body.
Push-Ups Target:
Upper body – Chest, shoulders, arms, and upper back
Core – Abs, lower back, and stabilizers
Squats Target:
Lower body – Quads, hamstrings, glutes, and calves
Core and stability muscles – Helps maintain balance and coordination
By mastering these movements, you can improve posture, increase strength, and enhance daily mobility. Now, let’s break down how to start at a beginner level and progress safely.
Beginner-Friendly Push-Up Progressions
1. Seated Thigh Push-Up (Activation Level)
This is the first step to activating the chest, core, and back muscles.
How to do it:
Sit on a chair with feet wide apart, toes pointing slightly outward.
Place your hands on your knees with elbows tucked toward your sides.
Push your hands downward into your thighs while slightly leaning forward.
Focus on squeezing your chest, core, and lat muscles.
Hold for a few seconds, then release.
This movement helps establish a mind-muscle connection, ensuring you activate the right muscles before advancing.
2. High Chair Push-Up
This version strengthens the upper body while keeping the wrists in a comfortable position.
How to do it:
Place your hands on the back of a sturdy chair, turning fingers outward to reduce wrist strain.
Step back into a plank position, keeping your glutes tight and tailbone pointed downward.
Lower your body by bending your elbows toward your ribs.
Press back up, extending your elbows fully.
This variation reduces pressure on the shoulders while still strengthening the chest, arms, and core.
3. Low Chair Push-Up
This is a more challenging version, bringing you closer to the standard push-up.
How to do it:
Place your hands on the seat of a sturdy chair, fingers pointing outward.
Step back into a strong plank position.
Lower yourself toward the chair while keeping elbows close to your ribs.
Push back up while keeping core and glutes engaged.
If this feels too difficult, start with smaller movements by only lowering yourself halfway. Over time, increase the range of motion until you can bring your chest all the way down.
4. Standard Push-Up
Once you have built strength with the previous progressions, you can try a floor push-up.
How to do it:
Get into a high plank position with hands shoulder-width apart.
Keep your body in a straight line from head to toe.
Lower your chest toward the ground, keeping elbows close to your body.
Push back up while maintaining tight core engagement.
If needed, modify by performing push-ups on your knees before progressing to a full push-up.
Beginner-Friendly Squat Progressions
1. Seated Heel Push (Activation Level)
This movement activates the quads, hamstrings, and glutes before attempting a full squat.
How to do it:
Sit at the edge of a chair with feet hip-width apart, toes slightly turned outward.
Lift your toes toward your nose to activate the muscles in your shins.
Push your heels into the ground as if trying to slide the chair backward.
Squeeze your glutes and thighs as you press down.
This helps engage the right muscles and prepares you for more dynamic movements.
2. Sit-to-Stand with Hand Support
This is the next step toward performing a full squat.
How to do it:
Sit with feet hip-width apart, knees aligned with toes.
Place hands on your knees for support.
Lean your torso slightly forward, engaging your core.
Press through your heels to lift your hips off the chair.
Once halfway up, lift your hands and stand tall.
Lower back down with control.
This movement builds leg strength and proper form before progressing to an unsupported squat.
3. Sit-to-Stand Without Hands
Now, remove hand support and focus on using leg strength.
How to do it:
Start in the same seated position as before.
Extend your arms forward for balance.
Press through your heels and stand tall.
Lower back down with control.
This variation strengthens the glutes, quads, and hamstrings while improving balance.
4. Bodyweight Squat
Once you feel confident, progress to a regular squat.
How to do it:
Stand with feet hip-width apart, toes slightly turned out.
Keep your chest lifted and core engaged.
Push your hips back and lower down as if sitting in a chair.
Keep weight in your heels and avoid knees caving inward.
Press through your heels to return to standing.
If needed, use a sturdy surface for balance until you build strength.
Key Takeaways
Push-ups and squats are two of the best exercises for people over 50.
Begin with the easiest variations and gradually progress as strength improves.
Proper form is essential to prevent injuries and maximize benefits.
Focus on activation, strength, and mobility to build a solid foundation.