There is little more demoralising than seeking out a beginner workout, only to find it isn’t that beginner-friendly after all, says Dr Devin Trachman.
The doctor of physical therapy and board-certified orthopedic specialist, spends most days working with older adults and people she describes as true beginners.
“Much of my clinical work focuses on helping people later in life stay strong, mobile and confident using simple, safe and approachable movement,” she tells Fit&Well.
One of her go-to routines to build “foundational strength and balance” takes a little over five minutes, requires minimal equipment and can be practiced anywhere.
“I like to focus on using slow tempos, good breathing mechanics and including optional support, so people feel successful rather than overwhelmed,” she explains.
For example, this routine includes a sit-to-stand squat using a chair and push-ups against a wall that will teach good technique without demanding excessive strength or mobility.
The workout is low-impact, yet scalable to make it easier or harder depending on your ability and energy levels on the day.
“This routine works well as a daily habit and can be safely progressed over time,” says Trachman.
“It’s ideal for beginners and older adults because it emphasizes clear instructions, pain-free ranges of motion and movements that directly translate to daily life.”
How to do the workout
Perform all five exercises back-to-back, resting as needed. “Start with one round and build up to two as you build your strength and stamina,” she says.
Trachman says one round of this circuit should take between five and seven minutes to complete.
Workout overview
- Sit-to-stand x 8-10
- Heel raise x 15-20
- Wall push-up x 8-10
- Standing march x 30-45sec
- Step-back to toe tap x 30-45sec
1. Sit-to-stand
Reps: 8-10
- Sit on a stable chair with your feet flat on the floor.
- Cross your arms on your chest to avoid the temptation to use them.
- Lean forward and press through your feet to stand.
- Sit your hips back and bend your knees to slowly lower yourself back to the seat.
Trachman says: “This exercise builds leg strength for daily tasks, like getting up from a chair or toilet.”
2. Standing march
Time: 30-45sec
- Stand side on to a counter or chair, so you can place one hand on it for support if needed.
- Lift one knee to hip height, or as close as your mobility allows, then the other, to march on the spot.
- Start slowly with caution and speed up as you feel more comfortable.
Trachman says: “Standing marches improve balance, hip mobility and coordination.”
3. Wall push-up
Reps: 8-10
- Stand close to a wall and place your palms on a wall at chest height, shoulder-width apart.
- Take a few small steps back from the wall, keeping your hands in contact with the wall.
- Once at a manageable angle, press your hands away to straighten your arms. This is the starting position.
- Bend your elbows to move your chest toward the wall.
- As you move, keep your shoulders, hips and ankles in a straight line.
- Press the wall away to return to the start.
- Once this feels easy, step further back to increase the angle.
Trachman says: “This scaled push-up builds upper-body and core strength without stressing the shoulders or wrists.”
4. Heel raise
Reps: 15-20
- Lightly place your hands on a wall or counter for support, and stand with your feet together and legs straight.
- Push through the balls of your feet and your toes to lift your heels as high as you can manage.
- Slowly lower your heels to gently tap the floor, then go straight into the next rep.
Trachman says: “Strong calves support ankle strength and balance, which is critical for fall prevention.”
5. Step-back to toe tap
Time: 30-45sec
- Stand tall with feet hip-width apart.
- Lift one foot slightly off the floor and move it behind you to gently tap the floor with your toes.
- Bring the foot back to the start and repeat with the other foot.
- Reach as far back as you can manage without losing balance, bending your front knee slightly if you can to work your thighs.
- Continue alternating sides for the allotted time.
Trachman says: “A regression of a reverse lunge, this exercise challenges coordination and hip extension without excessive impact.”
Dr Devin Trachman, PT, DPT, MTC, OCS is a clinic director and physical therapist at Physical Therapy Central, West Edmond. She graduated from the University of Oklahoma with special distinction in 2011 with a Bachelor of Science in Health Studies, going on to graduate from the University of Oklahoma Health Sciences Center with a Doctor of Physical Therapy degree. She became board-certified as an orthopaedic clinical specialist in 2024. Her areas of interest in physical therapy include outpatient orthopaedics, sport injuries and rehabilitation, manual therapy and pediatric therapy.
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