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5 Best Quad Exercises for People Over 40: Build Strong Legs Safely

  • Writer: Olivia Smith
    Olivia Smith
  • Nov 22
  • 19 min read

Let me tell you something important: turning 40 doesn't mean your best training days are behind you. In fact, I've seen countless students in your age group build some of the strongest, most functional legs they've ever had.

As your coach today, I'm going to walk you through the 5 best quadriceps exercises specifically designed for people over 40. These aren't just random movements—they're carefully selected based on current research, joint safety, and real-world effectiveness.


Here's what makes this different from generic leg workouts: we're focusing on knee-friendly exercises that build strength without unnecessary joint stress. After 40, our bodies respond differently to training, and that's exactly why I'm emphasizing proper form, progressive overload, and modifications that work with your body, not against it.

By the end of this guide, you'll have a complete quad-strengthening program that you can start implementing today.


Table of Contents



Why Quad Strength Matters After 40

Let me share some sobering statistics with you: After age 30, we lose approximately 3-5% of our muscle mass per decade. This condition, called sarcopenia, accelerates significantly after 60 if we don't take action.


The Real-World Impact

Here's what research shows us:

  • 10-20% of older adults have sarcopenia, though many cases go undiagnosed

  • The quadriceps specifically lose strength 38% faster in women compared to men as we age

  • Strong quads directly correlate with reduced fall risk, better balance, and maintained independence


Benefits of Strong Quadriceps

When you strengthen your quads after 40, you're investing in:

  1. Mobility and Independence: Getting up from chairs, climbing stairs, and walking become effortless

  2. Knee Joint Protection: Strong quads stabilize your knee joint and reduce arthritis pain

  3. Fall Prevention: Your quads are your body's primary "shock absorbers" when walking or descending stairs

  4. Metabolic Health: Muscle mass increases your resting metabolic rate, helping with weight management

  5. Sports Performance: Whether you golf, play tennis, or hike, strong quads improve your game


Understanding Your Quadriceps

Before we dive into the exercises, let me teach you about the muscle group we're targeting. Your quadriceps ("quads") consist of four distinct muscles on the front of your thigh:


The Four Muscles

  1. Rectus Femoris: The only quad muscle that crosses both your hip and knee joint

  2. Vastus Lateralis: The largest quad muscle on the outer thigh

  3. Vastus Medialis: The "teardrop" muscle on the inner thigh near your knee

  4. Vastus Intermedius: The deep muscle underneath the rectus femoris


Primary Functions

Your quads are responsible for:

  • Knee extension (straightening your leg)

  • Hip flexion (bringing your knee toward your chest)

  • Knee joint stabilization during movement

  • Shock absorption when landing or descending

Understanding this anatomy helps you perform each exercise with intention, knowing exactly which muscles you're working.


The 5 Best Quad Exercises

Now let me walk you through each exercise step-by-step. I want you to imagine I'm right there with you, coaching you through every rep.

Exercise #1: Goblet Squats

credits: SquatCouple


Why I love this exercise for you: The goblet squat is incredibly joint-friendly because the front-loaded weight naturally keeps your torso upright, reducing lower back strain. It's also self-limiting—you won't use dangerously heavy weights because you're holding the weight in front.


📹 Watch the Perfect Form Tutorial

Before you start, I want you to watch this excellent demonstration:


✅ Proper Goblet Squat Form by SquatCouple (3 minutes)This video breaks down every detail: chest position, knee tracking, and breathing cues.


Goblet Squat Tutorial by Dr. John Rusin (5 minutes)Dr. Rusin is a physical therapist who focuses on joint-safe techniques—perfect for us over-40 folks.

Equipment Needed

  • Dumbbell or kettlebell (15-40 lbs to start)

  • Optional: yoga mat for comfort


Step-by-Step Instructions

Starting Position:

  1. Hold a dumbbell or kettlebell vertically against your chest, both hands cupping the top weight

  2. Stand with your feet shoulder-width apart or slightly wider

  3. Point your toes out about 15-30 degrees

  4. Pull your shoulder blades back and engage your core


The Movement:

  1. Inhale deeply and brace your core like someone's about to punch your stomach

  2. Initiate the descent by pushing your hips back first (like sitting in a chair behind you)

  3. Keep your chest proud and maintain that upright torso as you descend

  4. Lower until your elbows touch the inside of your knees, or your thighs reach parallel

  5. Drive through your heels to stand back up, exhaling as you rise

  6. Squeeze your glutes at the top without hyperextending your back


Common Coaching Cues

  • "Spread the floor apart with your feet" (activates your glutes and stabilizers)

  • "Keep those elbows high" (prevents forward lean)

  • "Knees track over your toes, not inward"


Sets and Reps

  • Beginners: 3 sets of 8-10 reps

  • Intermediate: 4 sets of 10-12 reps

  • Advanced: 4 sets of 12-15 reps


Modifications for Joint Issues

  • Knee sensitivity: Don't descend as deep—stop at 45 degrees instead of full depth

  • Balance concerns: Perform the exercise facing a wall, placing your fingertips against it for stability

  • Limited mobility: Place a yoga block or bench behind you to squat down to a specific height


Exercise #2: Bulgarian Split Squats


credits: Coach PJ Nestler


Why this exercise is crucial: This unilateral (single-leg) movement addresses strength imbalances between your legs and challenges your balance, which becomes increasingly important after 40.


📹 Master This Movement First

Bulgarian Split Squat - You're Doing It Wrong by Coach PJ Nestler (8 minutes)This is THE definitive guide. Coach PJ shows common mistakes and exactly how to fix them.

STOP Doing Split Squats WRONG! Fix Knee Pain (10 minutes)Perfect if you have knee concerns—shows how to modify foot placement to eliminate discomfort.


Equipment Needed

  • Bench, couch, or sturdy chair (12-18 inches high)

  • Optional: dumbbells for added resistance


Step-by-Step Instructions

Starting Position:

  1. Stand about 2-3 feet in front of a bench

  2. Place the top of your rear foot on the bench behind you

  3. Your front foot should be far enough forward that when you descend, your front knee stays over your ankle

  4. Stand tall with your chest up


The Movement:

  1. Keep your torso upright (imagine a string pulling your head toward the ceiling)

  2. Descend straight down by bending your front knee

  3. Lower until your front thigh is parallel to the ground (rear knee should hover just above the floor)

  4. Your front knee should track over your toes, not cave inward

  5. Drive through your front heel to return to starting position

  6. Complete all reps on one leg before switching


What You Should Feel

  • Primary tension in your front leg's quadriceps and glutes

  • Mild stretch in your rear leg's hip flexor

  • Balance challenge through your core


Sets and Reps

  • Beginners: 2 sets of 6-8 reps per leg (bodyweight only)

  • Intermediate: 3 sets of 8-10 reps per leg (light dumbbells)

  • Advanced: 3 sets of 10-12 reps per leg (moderate dumbbells)


Modifications

  • Balance difficulty: Hold onto a wall or sturdy object with one hand

  • Knee discomfort: Reduce range of motion—don't descend as deep

  • Starting out: Begin with reverse lunges (no elevated rear foot) to build the movement pattern


Exercise #3: Leg Press

CREDITOS: eHowFitness



Why I recommend this: The leg press machine provides excellent quad activation with minimal balance requirements and back stress. You can safely lift heavier loads because the machine guides the movement path.


📹 Learn Safe Leg Press Technique

Leg Presses for 60-Year-Olds: Senior Fitness (2 minutes)Specifically designed for older adults—covers safety and proper setup.

How to Safely Use a Leg Press Machine (4 minutes)Excellent beginner's guide covering all the safety mechanisms and common errors.


Equipment Needed

  • Leg press machine (available at most gyms)


Step-by-Step Instructions

Machine Setup:

  1. Adjust the seat so when your feet are on the platform, your knees are at approximately 90 degrees

  2. Place your feet on the platform shoulder-width apart

  3. Your feet should be positioned in the middle to lower portion of the platform (higher foot placement targets glutes more)


The Movement:

  1. Release the safety handles and control the platform with your legs

  2. Lower the platform by bending your knees, bringing them toward your chest

  3. Descend until your knees reach about 90 degrees (don't let your lower back round off the seat)

  4. Press through your entire foot (not just your toes) to extend your legs

  5. Don't lock out your knees completely at the top—maintain a slight bend


Critical Safety Points

  • Never let your lower back round off the seat pad—this is dangerous

  • Keep your head and upper back pressed firmly against the seat

  • Don't lock your knees at the top of the movement

  • Breathe: Inhale during the descent, exhale during the press


Sets and Reps

  • Beginners: 3 sets of 10-12 reps (start with light weight)

  • Intermediate: 3 sets of 12-15 reps (moderate weight)

  • Advanced: 4 sets of 15-20 reps (heavier weight, controlled tempo)


Foot Position Variations

  • Standard (middle platform): Balanced quad and glute activation

  • Feet lower on platform: Increased quad emphasis

  • Feet higher on platform: Increased glute and hamstring emphasis

  • Narrow stance: More outer quad (vastus lateralis)

  • Wide stance: More inner quad (vastus medialis)


Exercise #4: Wall Sits

credits: Well+Good


Why this deserves a spot in your program: Wall sits build incredible isometric strength and muscular endurance without any impact on your joints. This is pure quad torture in the best possible way.


📹 Perfect Your Wall Sit Position


How to Do a Wall Sit | The Right Way by Well+Good (2 minutes)Clear, concise demonstration with perfect form cues.

How to Do a Wall Sit Exercise | MedBridge (30 seconds)Quick reference for the exact positioning—bookmark this for gym reminders!


Equipment Needed

  • A sturdy wall

  • Optional: exercise mat for your back comfort


Step-by-Step Instructions

Starting Position:

  1. Stand with your back against a wall

  2. Walk your feet out about 2 feet from the wall

  3. Your feet should be shoulder-width apart

The Hold:

  1. Slide down the wall by bending your knees

  2. Lower until your thighs are parallel to the floor (90-degree angle at knees)

  3. Your knees should be directly over your ankles, not past your toes

  4. Press your entire back flat against the wall—no arching

  5. Hold this position for your prescribed time

  6. Breathe normally—don't hold your breath!


Mental Game

Let me be honest: wall sits are mentally challenging. When your quads start burning at 30 seconds, that's when the real work begins. Focus on your breathing and remind yourself that this discomfort is temporary and building serious strength.


Sets and Duration

  • Beginners: 3 sets of 20-30 seconds

  • Intermediate: 3 sets of 45-60 seconds

  • Advanced: 3-4 sets of 60-90 seconds


Progressions

  1. Easier: Don't descend to full 90 degrees—start at 45 degrees

  2. Harder: Hold a weight plate or dumbbell on your lap

  3. Much harder: Perform single-leg wall sits (one leg extended straight out)


What You'll Feel

  • Intense burning in your quadriceps (this is normal and safe)

  • Fatigue in your core muscles as they stabilize you

  • Maybe some shaking as muscles fatigue—this is fine


Exercise #5: Step-Ups

CREDITS: The Fitness Life - Fitness & health Coaching


Why this exercise completes your program: Step-ups are incredibly functional—they directly translate to climbing stairs, hiking, and getting in and out of vehicles. Plus, they're another unilateral exercise that addresses imbalances.


📹 Master Step-Up Technique

Quad Step Ups Tutorial (3 minutes)Shows exactly how to emphasize quad activation versus glutes.

Step Up Form for QUADS vs GLUTES (60 seconds)Quick comparison showing the crucial differences in body positioning.

Box Step Up Demo - Steph Gaudreau (2 minutes)Excellent demonstration of proper tempo and control.


Equipment Needed

  • Sturdy box, bench, or stair (12-20 inches high)

  • Optional: dumbbells for added resistance


Step-by-Step Instructions

Starting Position:

  1. Stand facing a box or bench

  2. Place your entire right foot on the box—your full foot, not just your toes

  3. Keep your torso upright and core engaged

  4. Optional: hold dumbbells at your sides

The Movement:

  1. Drive through your right heel to lift your body up onto the box

  2. Don't push off with your bottom foot—all the work comes from the elevated leg

  3. Step fully onto the box, bringing both feet together briefly

  4. Control the descent by slowly lowering your left foot back down

  5. Tap the floor lightly with your left foot, then immediately perform another rep

  6. Complete all reps on one leg before switching


The Most Common Mistake

Let me stop you right here: Don't push off with your bottom leg! I see this all the time. The entire point is to force your elevated leg's quad to do all the work. If you're bouncing up with your bottom leg, you're cheating yourself out of results.


Sets and Reps

  • Beginners: 2 sets of 8-10 reps per leg (bodyweight)

  • Intermediate: 3 sets of 10-12 reps per leg (light dumbbells)

  • Advanced: 3 sets of 12-15 reps per leg (moderate dumbbells)


Box Height Guidelines

  • Start lower (12 inches) if you're new to the movement

  • Ideal height: When your foot is on the box, your thigh should be roughly parallel to the floor

  • Don't go too high: If you have to lean forward excessively or can't control the movement, the box is too high


Exercise Comparison Table---

Safety Tips and Modifications

5 Best Quad Exercises

Let me share the most important safety principles I've learned from training hundreds of students over 40:

Pre-Workout Preparation

1. Warm-Up is Non-Negotiable

  • Spend 10-15 minutes warming up before touching any weights

  • Start with light cardio: brisk walking, cycling, or elliptical (5-7 minutes)

  • Perform dynamic stretches: leg swings, walking lunges, bodyweight squats

  • Do 1-2 warm-up sets with light weight before your working sets

2. Listen to Your Body

  • Good discomfort: Muscle burning, fatigue, mild muscle soreness the next day

  • Bad pain: Sharp, stabbing, or joint pain—STOP immediately if you feel this

  • There's a difference between "I don't want to" and "I shouldn't"—learn to distinguish them

3. Progressive Overload

  • Don't rush the weight increases

  • Follow the "10% rule": increase weight/reps by no more than 10% per week

  • Master the movement pattern with bodyweight first, then add resistance


Joint-Specific Modifications

For Knee Issues:

  • Reduce range of motion—partial reps are better than no reps

  • Focus on the eccentric (lowering) portion—it builds strength with less stress

  • Use a slower tempo: 3 seconds down, 1 second up

  • Avoid exercises that cause pain (not just discomfort)

For Hip Issues:

  • Choose exercises with a more upright torso position

  • Limit hip flexion depth

  • Focus on leg press and wall sits

  • Consider using machines for guided movement patterns

For Balance Concerns:

  • Hold onto a stable surface when needed—there's no shame in this

  • Start with bilateral (two-leg) exercises before progressing to unilateral

  • Practice exercises near a wall or sturdy furniture

  • Consider using a walking stick for outdoor step-ups


Recovery and Frequency

Rest Between Sets:

  • Beginners: 90-120 seconds

  • Intermediate: 60-90 seconds

  • Advanced: 45-60 seconds

Training Frequency:

  • Train quads 2-3 times per week

  • Allow 48-72 hours between quad-focused sessions

  • Light activity (walking) on rest days promotes recovery


Common Mistakes to Avoid

Let me help you sidestep the errors I see most often:


Mistake #1: Letting Your Knees Cave Inward

The Problem: This is called "knee valgus" and it places dangerous stress on your knee ligaments and meniscus.

The Fix:

  • Focus on "spreading the floor apart" with your feet

  • Imagine screwing your feet into the ground

  • Use a resistance band around your knees as a cue to push outward


Mistake #2: Prioritizing Weight Over Form

The Problem: Ego lifting with poor form builds bad habits and causes injuries.

The Fix:

  • Perfect your form with bodyweight first

  • Use the "two-second pause test"—can you pause at the bottom of each rep with control?

  • Video yourself performing the exercise from multiple angles


Mistake #3: Not Going Through Full Range of Motion

The Problem: Partial reps might feel easier, but they don't build full-range strength or mobility.

The Fix:

  • Unless you have joint limitations, use the full range of motion described for each exercise

  • "Ass to grass" squats aren't necessary—parallel is sufficient

  • If you can't achieve good depth, work on mobility separately


Mistake #4: Holding Your Breath

The Problem: Breath-holding (Valsalva maneuver) spikes blood pressure dangerously, especially after 40.

The Fix:

  • Inhale during the eccentric (lowering) phase

  • Exhale during the concentric (lifting) phase

  • Practice breathing patterns with bodyweight before adding load


Mistake #5: Training Through Pain

The Problem: "No pain, no gain" is outdated advice that leads to injuries.

The Fix:

  • Distinguish between discomfort (burning muscles) and pain (joint issues)

  • Stop any exercise that causes sharp, shooting, or joint pain

  • Consult a physical therapist or sports medicine doctor for persistent pain


Weekly Training Schedule

Here's a sample weekly program incorporating these quad exercises:


Option 1: Full Lower Body Focus (2x Per Week)

Monday - Lower Body A:

  • Goblet Squats: 4 sets of 10-12 reps

  • Bulgarian Split Squats: 3 sets of 8-10 reps per leg

  • Wall Sits: 3 sets of 45 seconds

  • Hamstring Curls: 3 sets of 12 reps (for balance)

  • Calf Raises: 3 sets of 15 reps

Thursday - Lower Body B:

  • Leg Press: 4 sets of 12-15 reps

  • Step-Ups: 3 sets of 10-12 reps per leg

  • Walking Lunges: 2 sets of 20 steps

  • Romanian Deadlifts: 3 sets of 10 reps (hamstrings)

  • Calf Raises: 3 sets of 15 reps


Option 2: Quad Emphasis (3x Per Week)

Monday - Heavy:

  • Goblet Squats: 4 sets of 6-8 reps (heavier weight)

  • Leg Press: 4 sets of 8-10 reps (heavier weight)

  • Wall Sits: 3 sets of 30 seconds

Wednesday - Light:

  • Step-Ups: 3 sets of 12-15 reps per leg (bodyweight or light)

  • Bulgarian Split Squats: 3 sets of 10-12 reps per leg (light dumbbells)

  • Wall Sits: 3 sets of 60 seconds

Friday - Moderate:

  • Goblet Squats: 3 sets of 10-12 reps (moderate weight)

  • Leg Press: 3 sets of 15-20 reps (moderate weight)

  • Step-Ups: 3 sets of 10 reps per leg (moderate dumbbells)


Video Exercise Demonstrations

5 Best Quad Exercises

Here's your complete video library for mastering these exercises. I've organized them by topic so you can quickly find what you need:


🎥 Complete Exercise Demonstrations

Goblet Squats

Bulgarian Split Squats

Leg Press

Wall Sits

Step-Ups


🎥 Bonus: Full Workout Videos

Want to follow along with a complete workout? These videos combine multiple exercises:


📱 Pro Tip: Create Your Workout Playlist

I recommend creating a YouTube playlist with your favorite tutorials. That way, you can:

  • ✅ Reference proper form before each workout

  • ✅ Follow along during your first few sessions

  • ✅ Check your technique when something feels "off"

  • ✅ Share with your workout partner or trainer


Frequently Asked Questions


Q1: How often should I train my quads after 40?

A: I recommend 2-3 times per week with at least 48 hours between sessions. Your recovery capacity changes after 40, so adequate rest is crucial. If you're training 3 times per week, use a heavy/light/moderate approach to vary intensity and prevent overtraining.

📹 Learn More: Understanding Recovery After 40

Q2: Can I build muscle after 40, or am I just maintaining?

A: Absolutely, you can build muscle! While muscle protein synthesis may be slightly less efficient, studies show that older adults respond well to resistance training. You might just need slightly more volume and protein intake (1.2-1.6g per kg of bodyweight) compared to younger individuals.

Q3: Should I avoid squats if I have knee pain?

A: Not necessarily. Many people with knee pain actually benefit from strengthening exercises. However, you should:

  • Get cleared by a doctor or physical therapist first

  • Start with partial range of motion

  • Focus on exercises like wall sits and leg press that have less shearing force

  • Avoid exercises that cause sharp pain (dull muscle soreness is okay)

📹 Helpful Resource: Knee-Friendly Squat Modifications

Q4: How long until I see results?

A: Here's the realistic timeline:

  • 2-3 weeks: Neurological adaptations—exercises feel easier, better coordination

  • 4-6 weeks: Visible muscle tone improvements

  • 8-12 weeks: Measurable strength increases and muscle growth

  • 6+ months: Significant transformation in leg strength and size

Remember: progress isn't linear, but consistency beats intensity every time.

Q5: Do I need supplements to build strong quads?

A: No, supplements aren't necessary, but some can help:

  • Protein powder: Convenient way to hit protein targets (1.6g/kg bodyweight)

  • Creatine monohydrate: 5g daily can enhance strength gains (well-researched and safe)

  • Vitamin D: Many people over 40 are deficient; important for muscle function

  • Omega-3s: May reduce exercise-induced inflammation

Focus on whole foods first—supplements are exactly that, supplementary.

Q6: What's better: machines or free weights for quad development?

A: Both have value! Here's my recommendation:

  • Free weights (goblet squats, dumbbells): Better for functional strength, balance, and stabilizer muscle development

  • Machines (leg press): Allow you to safely load heavier weights and isolate muscles

The best approach? Use both! Start your workout with free weights when you're fresh, then finish with machines for higher volume.

Q7: How do I prevent knee injuries when training quads?

A: Follow these principles:

  1. Always warm up for 10-15 minutes

  2. Perfect your form before adding weight

  3. Don't let your knees cave inward during any exercise

  4. Strengthen your hip muscles too (they control knee position)

  5. Include some single-leg work to address imbalances

  6. Stop if you feel sharp pain—dull muscle burn is okay, joint pain is not

📹 Must-Watch: Knee Injury Prevention for Lifters

Q8: Can I do these exercises at home without a gym?

A: Yes! Here's what you can do:

  • Goblet Squats: Use a heavy household object (gallon of water, backpack with books)

  • Bulgarian Split Squats: Use a couch or sturdy chair

  • Leg Press: No home alternative, but not essential

  • Wall Sits: Just need a wall!

  • Step-Ups: Use stairs or a sturdy box

The only exercise requiring a gym is the leg press, and it's not irreplaceable.

📹 Home Workout Ideas: At-Home Quad Workout

Q9: Should I train through muscle soreness?

A: It depends on the severity:

  • Mild soreness (3-4/10): Yes, light training can actually help—it's called "active recovery"

  • Moderate soreness (5-6/10): You can train different muscle groups, but rest the sore muscles

  • Severe soreness (7+/10): Rest, stretch, and allow full recovery

Never train through sharp pain or joint discomfort—that's your body's warning system.

Q10: What should I eat before and after quad workouts?

A: Here's my practical nutrition guidance:

Pre-Workout (1-2 hours before):

  • Moderate carbs for energy: oatmeal, banana, toast

  • Light protein: Greek yogurt, protein shake

  • Stay hydrated

Post-Workout (within 1-2 hours):

  • Protein: 20-40g (chicken, fish, shake, eggs)

  • Carbs to replenish glycogen: rice, potatoes, fruit

  • Example meal: Grilled chicken with sweet potato and vegetables

The post-workout "anabolic window" is overblown—your total daily nutrition matters more than precise timing.


Conclusion

You've now learned the 5 best quad exercises specifically designed for people over 40, complete with proper form, safety modifications, video tutorials, and a structured training program.

Here's what I want you to remember:


  1. Sarcopenia is preventable—but only if you take action now

  2. Form always trumps weight—perfect your technique first (use the video tutorials!)

  3. Consistency beats intensity—two quality workouts per week will transform your legs

  4. Recovery is when you grow—don't skip rest days

  5. Pain is not gain—listen to your body and modify as needed


Your Action Plan Starting Today:

Week 1-2: Watch all the video tutorials, focus on bodyweight versions, perfect your formWeek 3-4: Add light resistance, gradually increase volumeWeek 5-8: Progressive overload—gradually increase weight by small incrementsWeek 9-12: Assess your progress, adjust your program, set new goals


Next Steps:

  1. 📱 Bookmark this article for easy reference

  2. 🎥 Create a YouTube playlist with your favorite exercise tutorials

  3. 📅 Schedule your first workout right now (put it in your calendar!)

  4. 📸 Take "before" photos so you can track your progress

  5. ✅ Start with just 2 exercises if the full program feels overwhelming


Remember: The best exercise program is the one you'll actually do consistently. Start with 2 sessions per week, master these five exercises using the video guides, and watch your leg strength transform over the next 12 weeks.

Your quads are the foundation of functional movement. By strengthening them now, you're investing in decades of independent, active living.


Now get out there and start building those strong, resilient legs. You've got this!


References

  1. National Institute on Aging. (2024). "Sarcopenia: Age-Related Muscle Loss." Retrieved from womenshealth.gov

  2. Shafiee, G., et al. (2017). "Prevalence of sarcopenia in the world: a systematic review and meta-analyses of general population studies." Journal of Diabetes & Metabolic Disorders, 16(1), 21-36.

  3. Visser, M., & Schaap, L. A. (2011). "Consequences of sarcopenia." Clinics in Geriatric Medicine, 27(3), 387-399.

  4. Peterson, M. D., et al. (2011). "Resistance exercise for muscular strength in older adults: a meta-analysis." Ageing Research Reviews, 10(3), 226-237.

  5. Borde, R., Hortobágyi, T., & Granacher, U. (2015). "Dose-response relationships of resistance training in healthy old adults: a systematic review and meta-analysis." Sports Medicine, 45(12), 1693-1720.

  6. American College of Sports Medicine. (2024). "Exercise and Physical Activity for Older Adults: Position Stand."

  7. Schoenfeld, B. J., et al. (2017). "Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis." Journal of Strength and Conditioning Research, 31(12), 3508-3523.

  8. Fragala, M. S., et al. (2019). "Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association." Journal of Strength and Conditioning Research, 33(8), 2019-2052.

  9. Bohannon, R. W. (2019). "Grip Strength: An Indispensable Biomarker For Older Adults." Clinical Interventions in Aging, 14, 1681-1691.

  10. Volpi, E., et al. (2013). "Muscle tissue changes with aging." Current Opinion in Clinical Nutrition and Metabolic Care, 7(4), 405-410.


Video Resources Cited

  1. SquatCouple. "Proper Goblet Squat Form." YouTube. https://www.youtube.com/watch?v=0OWbS1WiUGU

  2. Dr. John Rusin. "Goblet Squat Tutorial." YouTube. https://www.youtube.com/watch?v=E8wH-qMYjpA

  3. Coach PJ Nestler. "Bulgarian Split Squat...You're Doing It Wrong." YouTube. https://www.youtube.com/watch?v=Ksz5rkmBuTA

  4. Senior Fitness. "Leg Presses for 60-Year-Olds." YouTube. https://www.youtube.com/watch?v=r1H1QfVC85c

  5. Well+Good. "How to Do a Wall Sit | The Right Way." YouTube. https://www.youtube.com/watch?v=JaZNYM3zAP0

  6. MedBridge. "How to Do a Wall Sit Exercise." YouTube. https://www.youtube.com/watch?v=cWTZ8Am1Ee0


Medical Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare provider or certified fitness professional before beginning any new exercise program, especially if you have pre-existing health conditions, injuries, or concerns.


Last Updated: January 2025Video Resources Verified: January 2025


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