Stronger, Pain-Free Seniors: A 9-Week Workout Program for Knee Pain Relief and Mobility

Overview

This 9-week program is designed for seniors (around 70 years old) who want to reduce knee pain, improve mobility, and build strength safely. It progresses through three phases: Mobility, Isometric Strength, and Eccentric Strength, with clear regressions for different skill levels and equipment availability. The program alternates between Day 1 and Day 2, allowing flexibility in frequency (2-4 times per week).

Phase 1: Mobility Focus (Weeks 1-3)

• Goal: Improve mobility, reduce stiffness, and build a foundation for strength.

• Structure:

  • Perform each mobility drill for 1 minute, followed by 30 seconds of rest.

  • Complete 2 sets per exercise.

Day 1: Mobility Flow

1. Windshield Wipers

   • Regression: Perform with hands on the floor behind you for support.

2. Windshield Wipers with Thoracic Rotation

   • Regression: Skip the rotation and focus on the hip movement only.

3. Cat-Cow

   • Regression: Perform seated if getting on the floor is difficult.

4. Thread the Needle

   • Regression: Perform seated, reaching one arm across the body.

5. Pelvic Tilts Against the Wall

   • Regression: Perform lying on your back with knees bent.

6. Wall Press

   • Regression: Perform seated with arms pressing into a table or wall.

7. Clam shells

Day 2: Mobility Flow

1. 90/90 Hip Drills

   • Regression: Sit on a cushion or elevate the hips for comfort.

2. Half-Kneeling Groin Stretch

   • Regression: Perform seated with one leg extended to the side.

3. Elevated Combat Stretch

   • Regression: Perform standing, rocking forward with one foot on a chair.

4. Waiter Bow

   • Regression: Perform seated, hinging forward with a neutral spine.

5. Pec Stretch

   • Regression: Perform lying on your back with arms out to the sides.

6. Neck and Trap Stretch

   • Regression: Perform seated with back support.

7. Monster walks

Phase 2: Isometric Strength (Weeks 4-6)

• Goal: Build strength and stability while maintaining mobility.

• Structure:

  • Use mobility drills as a warm-up (1 set of 30-60 seconds per exercise).

  • Perform isometric holds for 5 seconds per rep, 2-3 sets of 4-6 reps.

  • Rest for 1 minute between sets.

Day 1: Isometric Strength

1. Wall Sits

   • Regression: Perform seated on a chair, hovering slightly above the seat.

2. Glute Bridges

   • Regression: Perform with a smaller range of motion or with support under the hips.

3. Single-Leg RDL (Bodyweight or Weighted)

   • Regression: Perform with both feet on the ground, hinging forward slightly.

4. Seated Banded Row with Hold

   • Regression: Use a towel or resistance band looped around the feet.

5. Chest Fly Isometric Hold

   • Regression: Perform with no weight, focusing on squeezing the chest.

Day 2: Isometric Strength

1. Heel-Elevated Glute Bridges

   • Regression: Perform regular glute bridges without heel elevation.

2. Goblet Box Squats

   • Regression: Perform bodyweight squats to a chair or higher surface.

3. Lat Pullover Isometric Hold

   • Regression: Perform lying on the floor with no weight, focusing on the stretch.

4. Single-Arm Dumbbell Overhead Carry

   • Regression: Perform with a lighter weight or with both arms overhead.

5. Plank

   • Regression: Perform on the knees or against a wall.

Phase 3: Eccentric Strength (Weeks 7-9)

• Goal: Transition to controlled eccentric movements for strength and joint health.

• Structure:

  • Continue using mobility drills as a warm-up.

  • Perform exercises with slow eccentric (lowering) phases (3-5 seconds).

  • Use 2-3 sets of 8-10 reps per exercise.

Day 1: Eccentric Strength

1. Front Foot Elevated Split Squat

   • Regression: Perform a stationary lunge with hands on a support for balance.

2. Glute Bridges with Eccentric Lowering

   • Regression: Perform with a smaller range of motion or with support under the hips.

3. Seated Banded Hamstring Curls (or Standing Butt Kick Isometric Holds)

   • Regression: Perform standing butt kicks without holds.

4. Seated Banded Row with Slow Release

   • Regression: Use a towel or resistance band looped around the feet.

5. Chest Fly with Eccentric Control

   • Regression: Perform with no weight, focusing on squeezing the chest.

Day 2: Eccentric Strength

1. Heel-Elevated Glute Bridges with Slow Lowering

   • Regression: Perform regular glute bridges without heel elevation.

2. Shoulder Press (if possible)

   • Regression: Perform seated with lighter weights or resistance bands.

3. Dead Bug

   • Regression: Perform with arms only or legs only, keeping the back flat.

4. Bench Press (Dumbbell)

   • Regression: Perform with lighter weights or resistance bands.

5. Single-Arm Dumbbell Row

   • Regression: Perform with a lighter weight or with both arms using a resistance band.

Key Notes

• Progression:

  • Gradually increase intensity by adding light weights, resistance bands, or additional reps as tolerated.

  • Encourage the client to focus on form and control rather than speed or heavy resistance.

• Rest and Recovery:

  • Allow rest days as needed, especially if soreness or fatigue occurs.

  • Encourage gentle stretching or light walking on rest days to promote recovery.

• Form and Safety:

  • Emphasize proper form to avoid injury, especially for clients with knee pain.

  • Use supports (e.g., chairs, walls) as needed for balance and stability.