Strength & Mobility: A 9-Week Home Program for Active Seniors
Building strength shouldn't hurt. If you or a loved one are managing arthritis in the knees or lower back, traditional heavy lifting might feel intimidating. However, strength is exactly what keeps joints healthy and pain-free.
This 9-week program is designed specifically for seniors who want to build strength safely. We utilize a home gym setup to focus on isometrics (holding positions), mobility, and unilateral training (working one side at a time). This approach minimizes joint stress while maximizing muscle engagement.
Program Overview
Schedule: 3 Phases (3 weeks per phase).
Frequency: 2 Strength Workouts + 1 Mobility Session per week.
Duration: Approximately 45 minutes per session.
Equipment Needed: Kettlebells, dumbbells, bench, mobility stick, stability ball, suspension trainer (TRX), resistance bands (to simulate cables), and a chin-up bar.
Phase 1: Isometrics (Weeks 1-3)
The Goal: Build stability and tendon strength without moving the joints through painful ranges of motion. Isometrics are incredible for managing arthritis pain while building a solid foundation.
The Protocol:
Reps/Sets: 6-7 reps per set / 3 sets total.
Tempo: Drive or hold the tension for 6-7 seconds per rep.
Rest: 60–75 seconds between sets.
Warm-Up Sequence:
90/90 Hip Switches
Clamshells
Zone 1 Drills
Seated Yoga Block Squeeze (great for abductors)
Day 1: Strength A
Stability Ball Wall 90-Degree Leg Extensions (Single Leg)
Press one leg into the wall/ball hard. Keep the knee at 90 degrees.
Single-Leg RDL (Isometric Hold)
Hinge at the hips and hold the bottom "stretch" position. Keep the load light.
Seated Band/Cable Rows (Hold)
Pull back and hold the squeeze for the full count.
Dumbbell Chest Fly (Hold)
Hold the bottom position where the chest feels a stretch. Keep arms slightly bent.
Pallof Press
Use a band. Press out and hold steady, resisting the rotation.
Day 2: Strength B
Quarter Lunge Holds
Lower only a quarter of the way down. Use the suspension trainer for balance assistance.
Single-Leg Glute Bridge
Regression: Do a standard two-leg bridge if single-leg is too intense.
Lat Pulldown Holds
Use bands. Pull down and hold the contraction at the bottom.
Shoulder Complex (2 Sets Only)
Lateral Raise Hold: Hold arms out to the side (T-pose).
Front Raise Hold: Hold arms straight out in front.
Hollow Holds
Keep lower back pressed firmly into the floor.
Day 3: Mobility Focus
Protocol: Perform your chosen warm-up sequence 2 times through, then finish with a loaded carry.
Warm-Up Sequence:
90/90 Hip Switches
Clamshells
Zone 1 Drills
Seated Yoga Block Squeeze (great for abductors)
Finisher (3 Sets):
Suitcase Carry and Overhead Carry (40 seconds each side)
banded Glute Bridge (40 seconds total per set)
Phase 2: Eccentric Loading (Weeks 4-6)
The Goal: Focus on the "negative" or lowering part of the movement. This builds excellent control and strengthens connective tissue.
The Protocol:
Reps/Sets: 6-8 reps / 3 Sets
Tempo: 5-second negative (lowering), 1-second pause at the hardest part.
Rest: 60 seconds.
New Warm-Up Standard: Perform 1 set of Stability Ball Wall Leg Extensions before every workout in this phase. as well as warm up before
Day 1: Strength A
Heel-Elevated Goblet Squats
Limit Range of Motion (ROM) to a quarter or half squat. Go very slow on the way down.
Single-Arm Staggered RDL
Use a kickstand stance for balance. Focus on the slow hinge downward.
TRX/Suspension Rows
Lower yourself away from the handles for a full 5-second count.
Pushups
Perform on knees or elevated on a bench if needed. Slow descent.
Dead Bug
Lying on your back, extend opposite arm and leg while keeping your lower back pressed into the floor. Alternate sides for core control and knee safety.
Day 2: Strength B
Side Lunges
Step out and lower slowly into the lunge.
Seated Banded Hamstring Curls
Special Tempo: 5-second hold (squeeze), followed by a 2-second eccentric release.
Chin-Ups
Use bands for assistance. Focus on controlling the drop.
Seated Single-Arm Arnold Press
Rotate the palm as you press up, control the weight on the way down.
Hollow Holds
Keep lower back pressed firmly into the floor.
Day 3: Mobility Focus
Protocol: Same structure as Phase 1. Perform the warm-up sequence 2 times through.
Additions: Incorporate 1 or 2 extra hip-opening drills to support the increased movement in this phase.
Finisher (3 Sets):
Suitcase Carry and Overhead Carry (40 seconds each side)
Single Leg Glute Bridge (40 seconds total each side)
Phase 3: Eccentrics + Isometrics (Weeks 7-9)
The Goal: We combine the previous two phases. You will control the weight down and hold it in the hardest position. This is the most challenging phase!
The Protocol:
Reps/Sets: 6-10 reps | 3 sets.
Tempo: 3-second negative (lowering) + 3-second isometric hold at the bottom/squeeze
Rest: 40–60 seconds.
Day 1: Strength A
TRX Reverse Lunge
Step back slowly (3s), hold the bottom of the lunge (3s), then drive up.
Stability Ball Hamstring Curls
Bridge hips up, curl ball in, hold, and release slowly.
Single-Arm Dumbbell Row
Use the bench for support.
Pushups
Lower for 3s, hold at the bottom (chest off floor) for 3s, press up.
Hollow Holds
Keep lower back pressed firmly into the floor.
Day 2: Strength B
Lateral Step-Up
Drive up fast, but focus the tempo on the way down (eccentric step down).
Single-Leg RDL
Standard tempo with the new 3s down/3s hold protocol.
Single-Arm High-to-Low Cable Row
Use bands anchored high. Pull down towards the hip.
Incline Bench Press
Control the bar/dumbbells down to the chest, hold, and press.
Dead Bug
Lying on your back, extend opposite arm and leg while keeping your lower back pressed into the floor. Alternate sides for core control and knee safety.
Day 3: Mobility Focus
Protocol: Continue with the established warm-up routine (2x through).
Maintenance: Keep the hip openers and yoga block squeezes.
Finisher: Suitcase or Overhead Carry.