15 Low Impact Strength Training Exercises to Build Strength

Looking to gain strength without the stress of high-impact movements? Low-impact strength training exercises offer a joint-friendly solution while still helping you tone muscles, improve stability, and burn fat. Whether you’re a beginner, recovering from injury, or simply seeking a gentler workout, these 15 low-impact exercises can fit seamlessly into your fitness routine.

In this guide, we’ll explore the best low-impact strength training moves, including how to perform them correctly, key benefits, and tips for progression. Let’s build strength safely—without compromising results.

What are Low Impact Strength Training Exercises

Low-impact strength training refers to resistance-based exercises that minimize stress on your joints, especially the knees, hips, and ankles. These workouts typically avoid jumping, running, or quick direction changes, making them perfect for:

• Older adults
• Beginners
• Individuals with joint pain or arthritis
• Post-injury recovery
• People seeking low-risk functional strength

Benefits of Low-Impact Strength Training

• Reduces joint strain and injury risk
• Enhances muscular strength and endurance
• Improves balance, posture, and mobility
• Supports fat loss and metabolism
• Promotes longevity and daily functional movement

15 Low-Impact Strength Training Exercises for Full-Body Conditioning

These exercises can be performed with bodyweight, dumbbells, resistance bands, or household items. Aim for 2–4 sets of 10–15 reps depending on your fitness level.

1. Bodyweight Squats

Squats target your quads, hamstrings, and glutes while improving mobility.

How to do it:

• Stand with feet shoulder-width apart.
• Push your hips back and bend your knees to lower down.
• Keep your chest up and core engaged.
• Drive through your heels to return to standing.

Make it harder: Add dumbbells or perform pulse squats.

2. Wall Sits

A static, low-impact burn for your legs and glutes.

How to do it:

• Stand against a wall and slide down into a seated position.
• Keep knees at a 90-degree angle and hold for 30–60 seconds.

Progression tip: Hold longer or add a dumbbell in your lap.

3. Glute Bridges

Excellent for strengthening your glutes, lower back, and hamstrings.

How to do it:

• Lie on your back with knees bent, feet flat on the floor.
• Press through your heels to lift your hips until your body forms a straight line.
• Squeeze your glutes at the top, then lower slowly.

Variation: Try single-leg glute bridges for added challenge.

4. Seated Overhead Dumbbell Press

This low-impact upper-body exercise targets your shoulders, triceps, and upper back.

How to do it:

• Sit on a sturdy chair or bench with back support.
• Hold dumbbells at shoulder level, palms facing forward.
• Press dumbbells overhead, then lower slowly.

Tip: Keep core tight to avoid arching your back.

5. Wall Push-Ups: Low-Impact Strength Training Exercises

A great beginner-friendly push movement to engage your chest, shoulders, and triceps.

How to do it:

• Stand facing a wall and place hands shoulder-width apart.
• Lower your chest toward the wall, keeping your body straight.
• Push back to the start position.

Progression: Move to incline push-ups on a bench or countertop.

6. Dead Bug Core Exercise

An effective, low-impact core move to build abdominal and spinal stability.

How to do it:

• Lie on your back with arms extended toward the ceiling and knees bent at 90°.
• Slowly lower your right arm and left leg simultaneously.
• Return to start and alternate sides.

Tip: Keep your lower back flat on the floor throughout.

7. Resistance Band Rows: Low-Impact Strength Training Exercises

Targets the upper back, rear deltoids, and biceps without heavy weights.

How to do it:

• Sit with legs extended and resistance band looped around your feet.
• Hold the handles and pull back, squeezing shoulder blades together.
• Return slowly and repeat.

Alternate: Perform with a cable machine if available.

8. Step-Ups (Low Platform) Low-Impact Strength Training Exercises

Builds leg and glute strength with low impact on the joints.

How to do it:

• Use a low step or platform (6–12 inches).
• Step up with your right foot, then left, and step down.
• Alternate legs.

Make it harder: Add dumbbells or increase step height gradually.

9. Chair Squats

A safer way to squat for beginners or those with mobility concerns.

How to do it:

• Stand in front of a chair, feet hip-width apart.
• Lower yourself down to lightly touch the chair, then stand back up.

Pro tip: Don’t fully sit—keep the movement controlled.

10. Bent-Over Dumbbell Rows: Low-Impact Strength Training Exercises

Strengthens your back, shoulders, and arms with minimal impact.

How to do it:

• Stand with knees slightly bent, hinge at the hips.
• Hold dumbbells and row them toward your waistline, squeezing your shoulder blades.
• Lower slowly and repeat.

Form key: Avoid rounding your back.

11. Lateral Band Walks: Low-Impact Strength Training Exercises

An excellent hip and glute strengthening move that also enhances knee stability.

How to do it:

• Place a resistance band around your thighs or ankles.
• Slightly bend your knees and step sideways, maintaining tension.
• Repeat in both directions.

Avoid: Letting knees cave inward.12. Standing Calf Raises: Low-Impact Strength Training Exercises

A simple yet effective move to target your calves and ankles.

How to do it:

• Stand upright with feet shoulder-width apart.
• Rise onto the balls of your feet, pause, and lower slowly.

Variation: Use a step for greater range of motion or hold weights for resistance.

13. Bird Dog Exercise

Builds core stability and lower back strength while improving balance.

How to do it:

• Start on all fours.
• Extend your right arm and left leg, hold, then return.
• Alternate sides.

Form tip: Keep hips and shoulders level throughout.

14. Standing Bicep Curls: Low-Impact Strength Training Exercises

Great for arm definition and grip strength without heavy loads or impact.

How to do it:

• Stand tall with dumbbells or resistance bands.
• Curl weights toward your shoulders, then lower slowly.

Pro tip: Avoid swinging your arms—use slow, controlled motion.

15. Farmer’s Carry

A functional strength builder that works your grip, core, and posture.

How to do it:

• Grab a pair of dumbbells or water jugs.
• Stand tall and walk in a straight line while maintaining tight core engagement.

Time goal: Start with 30 seconds and build up.

Sample Low-Impact Strength Training Workout Exercises Routine (30 Minutes)

Warm-Up (5 minutes):

• March in place
• Arm circles
• Hip openers
• Gentle bodyweight squats

Workout (Repeat 2–3 rounds):

Exercise	Duration/Reps
Bodyweight Squats	15 reps
Wall Push-Ups	10–15 reps
Glute Bridges	15 reps
Resistance Band Rows	12 reps
Chair Squats	12–15 reps
Bird Dog	10 reps per side
Standing Calf Raises	15 reps

Cool-Down (5 minutes):

• Seated hamstring stretch
• Shoulder stretch
• Cat-cow spine mobility
• Deep breathing

Tips for Low-Impact Strength Exercises Success

• Focus on form: Proper technique prevents injury and enhances results.
• Use slow tempo: Time-under-tension builds muscle efficiently.
• Prioritize core engagement: Keeps your spine stable and improves posture.
• Progress gradually: Increase reps, resistance, or rounds as you improve.
• Rest when needed: Low-impact doesn’t mean no recovery. Listen to your body.

Who Should Do Low-Impact Strength Training Workouts Exercises

These exercises are ideal for:

• Seniors or older adults
• Individuals with chronic joint pain
• Beginners looking to build a fitness foundation
• Postpartum women
• Those recovering from an injury
• Anyone seeking efficient workouts without jumping

You don’t need high-impact movements to build real strength. These 15 low-impact strength training exercises prove you can sculpt lean muscle, enhance mobility, and support fat loss—all while being gentle on your joints.

Whether you’re working out at home, in a gym, or on the go, incorporating these low-impact moves into your routine provides long-term benefits for functional strength, joint health, and total wellness.

Start today—your stronger, more resilient body is just a rep away!

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