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Exercises

Low impact exercises: cardio and strength that go easy on your joints

Published October 29, 2026

Low impact exercises keep at least one foot on the ground or your weight supported, so nothing lands hard on your joints. For cardio, use brisk walking, the stationary bike, elliptical and rowing machine. For strength, use goblet squats, step-ups, glute bridges and wall sits for the legs, incline push-ups and one-arm rows for the upper body, and planks and dead bugs for the trunk. A balanced week is 20 to 40 minutes of that cardio on three to five days plus two or three strength sessions of 2 to 3 sets per exercise.

  1. Brisk Walk Quads, Hamstrings, Glutes, Calves
  2. Stationary Bike Quads, Hamstrings
  3. Elliptical Quads, Hamstrings, Glutes
  4. Goblet Squat Quads, Glutes
  5. Step-Up Quads, Glutes
  6. Dumbbell Glute Bridge Glutes
  7. One-Arm Dumbbell Row Lats, Upper Back

Low impact cardio

Four ways to train your heart and lungs without running or jumping. Walking needs nothing; the three machines are in almost every gym and let you turn the effort up with resistance instead of impact.

Legs, walking

Brisk Walk

Quads, Hamstrings, Glutes, Calves

Walking briskly is the most widely recommended low impact exercise for a reason: no equipment, no learning curve, and you can build up to 30 to 60 minutes a day without wearing yourself down.

How to do it

  1. Walk at a pace a little faster than your normal stride.
  2. Let your arms swing from the shoulders and stand tall.
  3. Keep going until you feel warm and your breathing has picked up a little.

Cues

  • Tall posture
  • Arms swing freely

Common mistakes

  • Slouching over a phone while you walk: the arm swing is what loosens your upper back.

Swap for: Treadmill Walk, Stationary Bike, Elliptical

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Quads and hamstrings, cycling

Stationary Bike

Quads, Hamstrings

Your weight rests on the seat, so the bike is the easiest cardio on the knees and hips. It is also easy to make harder with resistance when walking is no longer enough.

How to do it

  1. Adjust the seat to hip height when you stand beside the bike.
  2. Pedal at a light resistance with a steady, smooth cadence.
  3. Add a little resistance in the last minute so you finish slightly out of breath.

Cues

  • Smooth circles
  • Slightly warm, not tired

Common mistakes

  • Cranking heavy resistance: this is to get warm, not to train your legs before chest day.

Swap for: Air Bike, Rowing Machine, Elliptical

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Legs and arms, gliding stride

Elliptical

Quads, Hamstrings, Glutes

The elliptical moves your legs through a running stride with your feet on the pedals the whole time, and the handles add the arms. A good choice when walking feels too easy and running is out.

How to do it

  1. Step on, hold the moving handles and start striding at a relaxed pace.
  2. Push the pedals through your whole foot and let your hips swing naturally.
  3. Add a little resistance for the last minute.

Cues

  • Tall chest
  • Long, even strides

Common mistakes

  • Leaning your weight onto the handles: stand up over your feet.

Swap for: Stationary Bike, Brisk Walk

Build a session with Elliptical
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Legs, back and arms, rowing

Rowing Machine

Quads, Hamstrings, Glutes, Lats

Rowing is seated and smooth, and every stroke works your legs, back and arms. Learn the order (legs, then back, then arms) at an easy pace before going hard.

How to do it

  1. Strap your feet in and hold the handle with straight arms.
  2. Push with your legs first, then lean back slightly and bring the handle to your lower ribs.
  3. Reverse the order on the way back: arms forward, body tips forward, knees bend.
  4. Keep the pace conversational, around 20 strokes a minute.

Cues

  • Legs, body, arms; arms, body, legs
  • Easy enough to talk

Common mistakes

  • Racing the first minute: this is a warm-up, so finish feeling fresher than you started.

Swap for: Stationary Bike, Air Bike, Jump Rope

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Lower body strength

Strong legs and hips are what make walking, stairs and getting off the floor easy. Each of these is slow and controlled, with no jumping.

Quads and glutes, squat

Goblet Squat

Quads, Glutes

Holding one dumbbell at your chest keeps you upright and balanced, which makes the goblet squat the friendliest way to load a squat. Squat to a chair or bench if full depth bothers your knees.

How to do it

  1. Hold a dumbbell or kettlebell vertically against your chest.
  2. Sit down between your knees, elbows inside them at the bottom.
  3. Stand up tall.

Cues

  • Elbows nudge the knees out at the bottom.
  • Chest stays up behind the weight.

Common mistakes

  • Letting the weight pull you forward.

Swap for: Bodyweight Squat, Barbell Back Squat

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Quads and glutes, single-leg step

Step-Up

Quads, Glutes

Stepping up onto a bench or sturdy step is the strength version of climbing stairs. Start with a low step and no weight, and raise either one as it gets easy.

How to do it

  1. Stand facing the bench with two dumbbells.
  2. Place one whole foot on the bench.
  3. Lean forward a little and push through the top foot to stand up on the bench.
  4. Bring the other foot up only to touch, then lower it back to the floor.
  5. Finish all reps on one leg before switching.

Cues

  • Whole foot on the bench
  • Push through the top heel
  • Lower slowly, do not drop

Common mistakes

  • Pushing off the floor with the back foot: that halves the work. Keep the trailing foot light.
  • Using a bench so high that your knee is far above your hip: you will rock instead of step.

Swap for: Barbell Step-Up

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Glutes and hamstrings, hip bridge

Dumbbell Glute Bridge

Glutes

Lying on your back keeps your knees bent only partway and your spine supported while your glutes do the work. A dumbbell across the hips makes it a real strength exercise.

How to do it

  1. Lie face up, knees bent, heels about a foot from your hips.
  2. Place a dumbbell across your hips and hold the ends.
  3. Press through your heels and lift your hips until your body makes a straight line from knees to shoulders.
  4. Hold the squeeze for a second at the top, lower until your glutes lightly reach the floor, and repeat.

Cues

  • Heels, not toes
  • Squeeze before you lower
  • Short range, hard squeeze

Common mistakes

  • Pushing off the toes so the thighs burn instead of the glutes: lift your toes slightly if it helps you feel the heels.
  • Bouncing off the floor between reps: let the hips touch down and pause.

Swap for: Dumbbell Hip Thrust, Single-Leg Glute Bridge, Dumbbell Staggered Hip Thrust

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Quads, isometric squat

Wall Sit

Quads

Holding a squat against the wall builds thigh strength with no movement through the knee at all. Sit only as deep as is comfortable and hold for 20 to 45 seconds.

How to do it

  1. Lean your back on a wall with your feet roughly two feet out from it.
  2. Slide down until your thighs are close to parallel with the floor.
  3. Keep your knees over your ankles and press your back into the wall.
  4. Hold the position for the target time, then slide back up.

Cues

  • Thighs level
  • Press the heels
  • Back flat on the wall

Common mistakes

  • Feet too close: the knees end up past the toes.
  • Resting hands on the thighs: keep them off your legs.

Swap for: Bodyweight Squat, Cossack Squat

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Upper body strength

One push and one pull cover the chest, shoulders, back and arms. Both can be scaled from very easy to hard without changing the exercise.

Chest and triceps, press

Incline Push-Up

Chest

Hands on a counter, table or bench lighten the push-up to whatever you can handle. The lower the surface, the harder it gets, so it grows with you.

How to do it

  1. Put your hands on a bench, box or counter, a little wider than shoulder width.
  2. Walk your feet back until your body is a straight line from head to heels.
  3. Lower your chest to the edge, elbows angled about 45 degrees from your sides.
  4. Press back up until your arms are straight.

Cues

  • Body like a plank
  • Elbows at about 45 degrees
  • Higher surface, easier rep

Common mistakes

  • Hips sagging toward the floor: squeeze your glutes and brace as if you were about to be poked in the stomach.
  • Flaring the elbows straight out: tuck them back at about 45 degrees.

Swap for: Kneeling Push-Up, Close-Grip Push-Up, Bench Dip

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Back and biceps, row

One-Arm Dumbbell Row

Lats, Upper Back

With one hand braced on a bench or chair, your back stays supported while the other arm rows. It trains the upper back and arms with your trunk supported.

How to do it

  1. Put one hand and the same-side knee on a bench, or your hand on a chair seat with both feet on the floor, so your back is flat.
  2. Hold a dumbbell in the other hand with your arm hanging straight.
  3. Pull your elbow back toward your hip until the dumbbell reaches your ribs.
  4. Lower it until your arm is straight again, finish all reps, then switch sides.

Cues

  • Elbow to your hip
  • Back flat as a table
  • Full stretch at the bottom

Common mistakes

  • Twisting your chest open to lift the dumbbell higher: keep both shoulders level.
  • Shrugging the shoulder up toward your ear: pull the elbow back, not the shoulder up.

Swap for: Band Bent-Over Row, Dumbbell Bent-Over Row, Seated Cable Row

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Trunk and core

Two floor exercises that train your trunk to hold still while your arms and legs work. No crunching or twisting under load.

Abs, front plank hold

Plank

Abs

The plank trains the trunk to stay straight under your own weight with no movement in the spine. Hold from your knees to start, then from your toes.

How to do it

  1. Set your forearms under your shoulders and your feet behind you, body in a straight line.
  2. Squeeze your glutes and pull your ribs down toward your hips.
  3. Hold, breathing normally, without letting your hips sag or rise.
  4. For the harder version, reach one arm forward and lift the opposite foot, hold, then switch sides.

Cues

  • Ribs down
  • Glutes tight
  • Straight line

Common mistakes

  • Hips sagging toward the floor: that hangs on your lower back.
  • Holding for minutes at an easy level: make it harder instead.

Swap for: Long Lever Plank, Plank Shoulder Tap

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Abs, lying trunk control

Dead Bug

Abs

Reaching opposite arm and leg away while your lower back stays on the floor is core work with your back and head resting on the floor, and it can be done on a bed if getting to the floor is hard.

How to do it

  1. Lie face up, arms pointing up and knees bent at right angles over your hips.
  2. Press your lower back into the floor.
  3. Reach one arm overhead and the opposite leg out long, both hovering above the floor.
  4. Bring them back and repeat with the other pair.

Cues

  • Back glued down
  • Breathe out as you reach
  • Opposite arm and leg

Common mistakes

  • Letting the back arch when the leg goes long: reach less far.
  • Going fast: each rep should take about three seconds.

Swap for: Plank, Alternating Leg Raise

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Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in.

Session 1

Beginner at home, three days a week

Open in the session builder
  • Workouts3× a week
  • Working sets48 a week
  • Per workout~30 min
  • EquipmentDumbbells

You are starting out, train at home with one dumbbell and a sturdy chair, and want a routine that covers strength and cardio together.

One short session hits every major muscle with 2 sets each, 10 sets in all, then adds 6 minutes of brisk walking intervals. Three times a week is enough for a beginner, and 2 to 3 reps in reserve leaves room to learn the movements well.

Full body and walk
ExerciseSets × repsRIRRest
Goblet SquatSquat to a chair if needed. 2 × 8–12 3 90 s
Incline Push-Up 2 × 8–12 3 1 min
Dumbbell Glute Bridge 2 × 10–15 3 1 min
One-Arm Dumbbell RowPer arm. 2 × 8–12 3 1 min
Dead BugPer side. 2 × 6–10 3 1 min
Brisk WalkSeconds fast. Walk easy between. 6 × 60 3 1 min
How to run it
Do it Monday, Wednesday and Friday. Do the strength work first, then go out for the walking intervals, or walk later in the day. On other days, walk easily for 20 to 30 minutes if you can.
How to progress
When both sets of an exercise reach the top of the rep range with 2 reps left, add a third set. Once you are at three sets, make it harder: a heavier dumbbell, a lower surface for push-ups, or a longer plank.
Open in the session builder

Session 2

Gym, two strength days and two cardio days

Open in the session builder
  • Workouts4× a week
  • Working sets46 a week
  • Per workout~25 min
  • EquipmentDumbbells, Flat Bench, Exercise Bike, Rowing Machine +1

You have a gym membership and want a full week of low impact training that builds strength and fitness without any running or jumping.

Two full-body strength sessions with 3 sets per exercise give each muscle about 6 hard sets a week, enough to get stronger. The two machine days add interval cardio, 10 to 12 efforts each, and you add easy walking or cycling around them.

Strength A
ExerciseSets × repsRIRRest
Goblet Squat1 warm-up set first 3 × 8–12 2 2 min
One-Arm Dumbbell RowPer arm. 3 × 8–12 2 75 s
Dumbbell Glute Bridge 3 × 10–15 2 75 s
PlankSeconds per hold. 3 × 20–45 2 1 min

Open Strength A in the session builder

Strength B
ExerciseSets × repsRIRRest
Step-Up1 warm-up set firstPer leg. 3 × 8–12 2 90 s
Incline Push-Up 3 × 8–15 2 75 s
Wall SitSeconds per hold. 3 × 30–45 2 1 min
Dead BugPer side. 3 × 8–12 2 1 min

Open Strength B in the session builder

Cardio: Bike and row
ExerciseSets × repsRIRRest
Stationary BikeSeconds at higher resistance. Spin easy between. 6 × 45–60 2 1 min
Rowing MachineSeconds at a firm pace. Row easy between. 6 × 30–45 2 1 min

Open Cardio: Bike and row in the session builder

Cardio: Elliptical
ExerciseSets × repsRIRRest
EllipticalSeconds at higher resistance. Easy stride between. 10 × 60 2 1 min

Open Cardio: Elliptical in the session builder

How to run it
Strength on Monday and Thursday, cardio on Tuesday and Saturday. Each takes 35 to 45 minutes. Warm up for 5 minutes on the bike before the strength days.
How to progress
On strength days, use double progression: once all sets reach the top of the range with 2 reps in reserve, go up one dumbbell size. On cardio days, raise the resistance one level when all intervals feel steady.
Open in the session builder

Session 3

Knees that ache with squats and stairs

Open in the session builder
  • Workouts2× a week
  • Working sets30 a week
  • Per workout~30 min
  • EquipmentDumbbells, Exercise Bike, Elliptical

Bending your knees deeply or climbing stairs hurts, and you want to keep training legs and fitness around it.

This plan keeps the knee bend shallow: bridges and a partial wall sit for the legs, rows and planks for the rest, and the bike and elliptical for cardio. Two sessions a week, each with 9 strength sets and 6 cardio intervals, build strength around the knee without asking it to go where it hurts.

Day A
ExerciseSets × repsRIRRest
Dumbbell Glute Bridge 3 × 10–15 2 75 s
One-Arm Dumbbell RowPer arm. 3 × 8–12 2 75 s
Wall SitSeconds per hold. Shallow, pain-free depth. 3 × 20–40 3 1 min
Stationary BikeSeconds at higher resistance. Spin easy between. 6 × 45–60 3 1 min

Open Day A in the session builder

Day B
ExerciseSets × repsRIRRest
Dumbbell Glute Bridge 3 × 12–15 2 75 s
Incline Push-Up 3 × 8–15 2 1 min
PlankSeconds per hold. 3 × 20–40 2 1 min
EllipticalSeconds at higher resistance. Easy stride between. 6 × 45–60 3 1 min

Open Day B in the session builder

How to run it
Do Day A and Day B on two separate days, such as Tuesday and Friday. Sit in the wall sit only as deep as is pain-free. Ride the bike or walk on two or three other days.
How to progress
Add 5 seconds to the wall sit each week and slide a little deeper only when the current depth is comfortable. For the bridges and rows, add weight when you hit the top of the range with 2 reps in reserve.
Open in the session builder

Make it fit you

Questions

What is the best low-impact workout?

A mix of brisk walking or cycling for cardio and a full-body strength routine with squats, step-ups, bridges, push-ups and rows. Cardio alone leaves your muscles and bones under-trained.

Can I lose weight with low-impact exercise?

Yes. Weight loss comes from burning more than you eat, and walking, cycling and rowing burn plenty when done often. Low impact sessions are also easy to repeat day after day, so you miss fewer of them.

What are some examples of low-impact exercises for seniors?

Walking, the stationary bike, chair squats, step-ups onto a low step, glute bridges, wall push-ups and rows with light dumbbells. Hold onto something sturdy for balance on standing moves.

Is low impact exercise as effective as high impact?

For strength, heart and lung fitness and weight loss, it can be, if you push the effort with resistance, incline and weight. High impact work like jumping adds bone loading and power that low impact training does less of.

Is strength training low impact?

Most of it is. Squats, rows, presses and bridges move slowly with your feet planted, so your joints are loaded steadily rather than hit. Jumping variations and sprinting are the exceptions.