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As we age, leg strength becomes increasingly important. Our legs support us during a lot of our everyday movement, from walking and climbing stairs to getting out of a chair and staying steady on our feet. These everyday movements are what help us stay active and independent throughout our 60s and beyond.But building lower-body strength doesn’t mean you need to start lifting heavy dumbbells or spend hours in the gym. Bodyweight exercises can still challenge the muscles in your legs, particularly when they’re combined with controlled movement and repeated consistently. Better still, you can pair them with something many of us are already doing: walking.That’s the thinking behind this 10-minute walking-strength workout from Colin Pennington, Exercise Science Program Director at Gwynedd Mercy University. Pennington recommends combining short walking intervals with simple exercises like chair squats, calf raises and step-ups to target the major muscles of the lower body.The routine he’s designed takes just 10 minutes, requires no weights, and can easily be adapted to your ability level. So, if you’re over 60 and want to make your daily walk work a little harder for you, this could be a smart place to start.What is the 10-minute walking-strength workout? Pennington’s routine alternates one-minute walking intervals with simple bodyweight strength exercises, giving you a mix of cardio and resistance work without needing any equipment. The strength moves target the quads, glutes and calves, and there are also balance and coordination challenges in there — all useful for maintaining everyday mobility as you age.The routine is designed to be adaptable. You can walk in place or use a hallway for the walking intervals, hold onto a chair or wall for extra stability during the strength moves, and swap the step-ups for high-knee marches if you don’t have a suitable step nearby.Here’s the full 10-minute routine:Get instant access to breaking news, the hottest reviews, great deals and helpful tips.Minute 1: Gentle in-place or hallway walkingMinute 2: Chair squats — 8–12 controlled repsMinute 3: Brisk walkingMinute 4: Standing calf raises — 12–15 controlled repsMinute 5: Brisk walkingMinute 6: Low step-ups — 8–10 reps per leg, or high-knee marchesMinute 7: Chair squats — 8–12 controlled repsMinute 8: Brisk walkingMinute 9: Standing calf raises and step-upsMinute 10: Gentle cooldown walk with deep breathingDon’t worry about racing through the strength exercises to fill the entire minute. Prioritize slow, controlled reps and good form, then use any remaining time to reset before moving on to the next interval.How to do the strength exercises1. Chair squats Chair squats strengthen the quads, hamstrings and glutes — the muscles you rely on for everyday movements like standing up, climbing stairs and walking uphill. Using a chair also gives you a clear target to work toward, making this an accessible squat variation.Stand in front of a sturdy chair with your feet around shoulder-width apart. Place the chair against a wall so it can’t slide.Push your hips back and slowly lower yourself as if you’re going to sit down.Lightly touch your glutes to the seat rather than dropping your weight into the chair.Press through your heels to return to standing.Aim for 8–12 controlled reps.2. Standing calf raisesDon’t overlook your calves when it comes to building stronger legs. These muscles help propel you forward when you walk and play an important role in ankle stability and balance.
