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8 min read<\/p>\n8 min read<\/p>\n
As much as age is just a number, it\u2019s important to remember we are all aging athletes<\/a>. As we go through each stage of life our approach to training will change and develop based on factors like time availability, drive, goals<\/a>, and physical limitations. For many of us, as we age the factor of physical limitation works its way up to the top of our list of priorities. But it\u2019s not just physical limitations that can cause a need for change\u2014it can also be the awareness that recovery is simply different for a 65-year-old<\/a> compared to a 21-year-old. The way we recover changes as we age, so it\u2019s important to be mindful of what workouts we can do (and which ones to avoid).<\/p>\n How we treat our bodies compounds over the years, explains Julie Logue, M.P.H., senior program manager for Silver <\/a>Sneakers, \u201cthe way you have cared for your body over time can better determine appropriate movement and intensity selection.\u201d<\/p>\n If you are a person who has eaten a healthy diet, stayed active over the years, prioritized sleep<\/a>, and had minimal injuries, then you will have a different experience working on fitness compared to someone who didn\u2019t prioritize that same type of lifestyle.<\/p>\n Check Out Our Ride Strong at 50+ Program<\/a><\/p>\n There is no one-size-fits-all training plan that covers an entire age group because of factors like individual history and goals for the individual. Developing a training plan for folks at any age requires consideration of those goals as well as the current level of health and fitness. However, there are specific considerations when working with seniors.<\/p>\n Your body will change over time, and your exercise routine should evolve. \u201cObviously, there are certain physiologic changes that happen to someone who is 70 or 80 versus someone who\u2019s 20,\u201d says Grayson Wickham, D.P.T., physical therapist and founder of Movement Vault<\/a>, a stretching app and website. He cites a shift in hormone profiles and the inevitable \u201cwear and tear\u201d on a body that\u2019s been active for decades. \u201cBut it\u2019s not as much as most people think,\u201d Wickham says, noting that inactivity<\/a> as you age will only hasten sarcopenia<\/a>, or age-related muscle loss.<\/p>\n According to the experts (and research<\/a>), seniors should absolutely continue to prioritize strength training<\/a> as part of their workout routine. And lifting offers sports-specific benefits to cyclists. Beyond building a strong core and legs for pedaling<\/a>, resistance training may help seniors minimize falls<\/a> by improving their balance<\/a> and spatial awareness. (And if an accident does occur, having some muscle mass on your frame can help you better absorb force and protect your bones<\/a> and joints.)<\/p>\n However, older cyclists may need to eventually swap some of their routine exercises for more anatomically favorable movements that minimize injury risk and ultimately yield better results.<\/p>\n \u201cThe game has changed, and there\u2019s a whole different way of doing this now,\u201d Robert Linkul, C.S.C.S., owner of Training The Older Adult<\/a>, tells Bicycling. \u201c[In your younger years], your nimble, pliable body could handle the damage you were doing to it by doing the wrong things. Now you\u2019re going to have a very damaging effect if you do that. Your body is not capable of taking that amount of abuse and coming back. So, you have to find the safe and efficient way [to exercise].\u201d<\/p>\n With the help of Linkul, Wickham, and Logue, we compiled the following list of exercises that most seniors should avoid and offered recommendations for what to do instead.<\/p>\n Strength Exercises Seniors Should Skip and What to Do Instead1. Inversions<\/p>\n \u201cInversions are movements where the head goes below the heart,\u201d Logue explains. (Think handstands, inverted sit-ups<\/a>, and pike push-ups<\/a>.) \u201cThey can lead to lightheadedness while increasing pressure in the sinuses. A more moderate approach is keeping your head in line with the heart or higher.\u201d<\/p>\n Instead, try: more traditional core and shoulder exercises To do a dead bug, lie face up, arms extended and knees over hips. This is the starting position. Extend right arm and left leg out. Then return to starting position. Repeat on other side. Continue alternating.<\/p>\n Stick to regular push-ups or wall push-ups to build arm and shoulder strength. To target the core, opt for dead bugs<\/a>, bird dogs, or planks<\/a>.<\/p>\n 2. Plyometrics<\/p>\n When it comes to plyometric movements<\/a>, like box jumps, bounds, and jumping lunges<\/a>, there\u2019s plenty of gray area. \u201cIt\u2019s all in context,\u201d Wickham says. \u201c[For example,] If you\u2019re just starting to work out and you\u2019re 65, then you\u2019re probably not going to jump right into jump squats<\/a>.\u201d That kind of impact puts a lot of pressure on the bones and joints, which can be problematic for people with arthritis, osteoporosis, or osteopenia.<\/p>\n However, if you\u2019ve been training consistently without pain and have adequate hip<\/a> and ankle mobility<\/a> to do a regular squat<\/a> without your back rounding and knees buckling, you may be able to keep jump squats in your repertoire.<\/p>\n Instead, try: med ball power moves To do a med ball toss, stand near a wall, holding ball at chest. Squat down, and as you stand up, throw the ball up and toward the wall. Catch it and immediately lower into a squat. Repeat.<\/p>\n Even for clients who are still doing plyometric moves successfully, Linkul tends to scale back and offer substitutions that develop power<\/a> while allowing you to keep both feet on the ground. \u201cYou can work just as explosively in something called a release drill,\u201d he explains. \u201cThis is basically throwing heavier objects.\u201d Examples include ball slams, medicine ball tosses, chest passes, overhead throws, and sandbag slams.<\/p>\n 3. Barbell Back Squat<\/p>\n The problem isn\u2019t with the squat<\/a>. It\u2019s with the bar and the way it rests across the shoulders.<\/p>\n \u201cI don\u2019t see the need to load the spine with that kind of compressive force,\u201d Wickham says. Linkul shares similar concerns: \u201cPeople are basically going to counter that weight by over-hinging forward into their squat, and that just exposes your back<\/a> [to injury] even more,\u201d he says. \u201cI would say the only people that should be doing that are powerlifters because that\u2019s their sport.\u201d<\/p>\n Instead, try: hex bar or goblet squat To do a goblet squat, stand with feet shoulder-width apart, toes turned slightly out. Hold kettlebell at chest. Send hips down and back to lower into the squat. Drive through feet to stand back up. Keep core tight the entire time. Repeat.<\/p>\n Squats<\/a> are definitely a good move for older cyclists to do regularly, as it\u2019s a functional exercise (you sit down and stand up all day!) and targets the lower body, along with the core. Squatting with a hex bar or a kettlebell held goblet-style takes the weight off your spine and allows you distribute the load more evenly, which is why these variations offer a better exercise for seniors than the barbell back squat.<\/p>\n 4. Barbell Deadlift<\/p>\n Again, the issues with the barbell deadlift<\/a> stem from the barbell itself and the position it forces your body into. First of all, a traditional weight plate puts the bar about eight inches off the floor. This means that everyone, regardless of their height or mobility, has to hinge<\/a> at the same depth. Other types of equipment allow you to customize the height.<\/p>\n To deadlift a barbell, you also have to use a pronated (palms facing you) grip, which internally rotates (and therefore puts more stress on) the shoulder joint. There\u2019s also the forward placement of the bar, which can cause you to hinge too far forward, putting your lower back<\/a> in a vulnerable position.<\/p>\n Instead, try: hex bar, kettlebell, or dumbbell deadlift To do a dumbbell deadlift, stand with feet hip-width apart, toes forward. Hold a dumbbell in each hand. Hinge at hips by sending butt straight back and maintaining a flat back and core engaged. Only go until you feel a slight pull in hamstrings. Drive through feet to stand back up. Repeat.<\/p>\n A hex bar allows you to step into the middle of the bar for more even weight distribution, rather than lift from behind it. The height on some hex bars is also adjustable, and you can lift it using a neutral grip. \u201cYour shoulders<\/a> are little more externally rotated. It\u2019s easier for people to pull their shoulders back into a neutral position, and they can pull from little higher. It\u2019s a much more comfortable lift,\u201d Linkul says.<\/p>\n You can also use two kettlebells or two dumbbells and elevate them on boxes or padding, if you don\u2019t have access to a hex bar.<\/p>\n 5. Barbell Bench Press<\/p>\n Notice a trend? Even though the barbell is technically a free weight<\/a>, Wickham explains, a barbell puts both shoulders in a relatively fixed range of motion, which can add stress to the shoulder joint. Plus, if one shoulder has better mobility<\/a> than the other, it could lead to compensations that ultimately result in injuries.<\/p>\n Instead, try: dumbbell chest press To do a dumbbell chest press, lie faceup, holding a dumbbell in each hand, arms extended over shoulders. Lower one or both weights to floor. Then press back up. Repeat.<\/p>\n Pressing with two separate dumbbells<\/a> allows you to move within each joint\u2019s unique range of motion without compensations that can potentially cause injuries over time. And while you have to grip a barbell with an overhand grip, working with two separate weights allows you to adjust your grip position and, therefore, your degree of shoulder rotation.<\/p>\n 6. Bent-Over Row<\/p>\n Logue cautions against any kind of lift that puts your body in unsupported spinal flexion, as that position makes it difficult to maintain a braced core<\/a> and flat back when hinging<\/a> forward at the waist. Plus, \u201cbending over with a rounded spine [a common form mistake in this exercise] can cause or exacerbate low back pain<\/a>,\u201d Logue says.<\/p>\n Instead, try: seated or supported row To do a supported row, stand to left of bench or chair, right hand and leg on the bench. Hinge at hips and maintain a flat back and core engaged. Extend left arm down in front of body. This is the starting position. Pull weight to rib cage, keeping shoulders packed and elbow close to side. Extend arm to lower weight. Repeat. Then switch sides.<\/p>\n A seated row using a band or cable enforces good posture<\/a> and will fire up the lats. Alternatively, use a bench for a three-point row (placing one hand on the bench for support), or pull from the floor in a quadruped (or all fours) position.<\/p>\n 7. Weighted Russian Twist<\/p>\n This ab exercise requires you to perform a weighted rotation with flexed hips, one of the most dangerous positions for seniors, Linkul says. \u201cYou\u2019re just shearing and ripping lumbar [lower spine] and discs back and forth, and they\u2019re just not designed to do that range of motion,\u201d he says. \u201cThey\u2019re designed to do 30 to 60 degrees of range, and not with [a heavy] load.\u201d<\/p>\n Instead, try: Pallof press To do a Pallof press, hold resistance band or cable machine handle in front of chest, with it anchored to the side of you. Resist rotation. Keeping core tight, shoulders down and back, press the band straight out in front of chest. Pause, then bring back to chest. Repeat. Then switch sides.<\/p>\n To safely work the core, including the obliques<\/a>, Linkul recommends anti-rotation exercises<\/a> like the Pallof hold and press.<\/p>\n 8. Barbell Overhead Press<\/p>\n You probably don\u2019t have to nix this movement pattern altogether. Generally speaking, most seniors can continue to press overhead with some modifications. As with so many other lifts, two weights are better than one barbell, because you can use a neutral, shoulder-friendly grip and work with each shoulder\u2019s unique range of motion.<\/p>\n Instead, try: dumbbell or kettlebell overhead press To perform a half-kneeling overhead press, kneel on mat with right foot forward, dumbbell or kettlebell in left hand, racked at shoulder. Press the weight straight up overhead, bicep by ear. Pause, then lower back down. Repeat. Then switch sides.<\/p>\n You\u2019ll get the same core, back, shoulder, and arm-strengthening<\/a> benefits with a separate weight in each hand, and you\u2019ll be putting less stress on your shoulder joints.<\/p>\n Logue also recommends using a more moderate range of motion to reduce the risk of injury. \u201cWith overhead shoulder movements, I\u2019d opt for arms up and slightly forward, like putting something on a shelf, versus arms directly overhead,\u201d she says.<\/p>\n 9. Walking Lunges<\/p>\n Because of their balance component, walking lunges<\/a> put your knees, hips, ankles, and lower back in a vulnerable position, and a lot can go wrong if your form isn\u2019t impeccable.<\/p>\n Linkul explains that movements with forward flexion and a twisting component\u2014for example, if you fall forward or to one side in a lunge, which can happen as balance gets thrown off\u2014can cause lower back<\/a> injuries, especially if you do this while carrying weight.<\/p>\n Instead, try: split squat To do a split squat, stand with feet staggered, left foot forward. Maintain a tall posture and tight core, with weight over the front foot. Lower down by bending both knees 90 degrees. Drive through feet to stand back up. Repeat. Then switch sides.<\/p>\n Split squats<\/a>, or doing a lunge in place, reduce the chances of injuries and falls. And if you\u2019re feeling wobbly in a split squat (or any movement), go ahead and hold onto a stable object. \u201cBalance changes as we age. Using external support, like a weight bench or chair, may increase safety and confidence in those who feel less stable on their feet,\u201d Logue says.<\/p>\n 10. Crunches<\/p>\n \u201cWhen it comes to core work<\/a>, anything that brings your sternum and pelvis closer to each other should not be performed,\u201d Linkul says. \u201cThe reason for that is if you stand up with perfect posture and then you pull your sternum and your belly button closer to each other, that\u2019s putting you in the exact opposite position that you want to be in for good posture<\/a> positions.\u201d<\/p>\n Crunches<\/a>, as well as movements like leg lifts, sit-ups, and flutter kicks, fall under this category.<\/p>\n Instead, try: suitcase carry To do a suitcase carry, stand tall, holding a challenging weight in one hand. Slowly walk forward, keeping chest up and core engaged and avoiding the pull toward the weight. Walk for time, then switch sides.<\/p>\n A suitcase carry<\/a>, during which you carry a heavy weight in one hand, forcing the opposite side of your body to stabilize, is an excellent substitute for traditional ab exercises<\/a>. Linkul says this move is one of the best exercises for core strength<\/a> as it helps to improve your gait, reduce the risk of falling, and improve your balance.<\/p>\n","protected":false},"excerpt":{"rendered":"8 min read As much as age is just a number, it\u2019s important to remember we are all…\n","protected":false},"author":2,"featured_media":562773,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[278],"tags":[223347,18,525,135,19,17,188696],"class_list":["post-562772","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-cupdate","tag-eire","tag-fitness","tag-health","tag-ie","tag-ireland","tag-supes"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@ie\/116842735878851264","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/562772","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=562772"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/562772\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/562773"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=562772"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=562772"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=562772"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"monique](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/07\/dead-bug-monique-fitness-shoots-0299-6410c7af63411.jpg\" "\\"monique")
Trevor Raab<\/p>\n![\"med](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/07\/wall-ball-1656105614-64ee51e099d72.jpeg\" "\\"med")
Jodalyn Zambuto<\/p>\n![\"monique](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/07\/transverse-abdonimis-trevor-raab-fitness-shoots-0308-1646247936.jpg\" "\\"Monique")
Trevor Raab<\/p>\n![\"si](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/07\/romanian-dead-lift155-preview-maxwidth-3000-maxheight-3000-ppi-300-quality-80-647e4beeba2c9.jpg\" "\\"SI")
Thomas Hengge<\/p>\n![\"dumbbell](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/07\/seesaw-chest-press-1657290731.jpeg\" "\\"dumbbell")
Noam Tamir<\/p>\n![\"supported](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/07\/single-arm-bent-over-supported-row-1673556488-64ee4cb44a69c.jpeg\" "\\"supported")
Noam Tamir<\/p>\n![\"pallof](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/07\/anti-rotation-jess-movold-trevor-raab-fitness-shoots-0412-1646853979-64ee4d2a0cf2b.jpeg\" "\\"pallof")
Trevor Raab<\/p>\n![\"tamir](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/07\/half-kneeling-singlearm-overhead-press-6481f8217bf64.jpeg\" "\\"Tamir")
Noam Tamir<\/p>\n![\"split](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/07\/fitness-shoots-0358-preview-64ee4f998da05.jpg\" "\\"split")
Trevor Raab<\/p>\n![\"suitcase](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/07\/kettlebell-farmers-walk-0027-preview-64ee50e2f08f7.jpg\" "\\"suitcase")
Trevor Raab<\/p>\n