The Low-Impact Strength Routine That Protects Your Knees
This routine is short, practical, and designed to be joint-friendly when done slowly and without pain. It focuses on control, not speed.
1) Chair Squats
Sit down and stand up from a chair slowly. Keep your movements controlled and your feet planted.
Aim for 10 to 12 repetitions. If needed, use your hands lightly on the chair for support while you build confidence.
2) Straight Leg Raises
Sit or lie down. Lift one straight leg and hold for about 5 seconds, then lower slowly.
Aim for 8 to 10 repetitions per leg. Keep the movement smooth, not jerky.
3) Glute Bridges
Lie on your back with knees bent. Lift your hips gently and hold for about 5 seconds before lowering.
Aim for 10 to 12 repetitions. Focus on squeezing the glutes rather than pushing through the lower back.
You might be thinking, “This seems too easy.” That reaction is common, but gentle does not mean ineffective. For many adults, controlled, repeatable movements are exactly what the knees tolerate best.
How to Use This Plan Safely and Get More From It
The secret is not intensity. It is rhythm. Perform the routine every other day, and pair the smoothie with your weekly schedule so it becomes automatic.
Try this simple pattern:
- Monday: Smoothie + routine
- Wednesday: Routine
- Friday: Smoothie + routine
- Sunday: Smoothie or light walk
This structure reduces decision fatigue, which is often the hidden reason people stop. And yes, your plan can be adjusted, but it helps to start with a clear rhythm before you customize.
Here is a practical safety guide to keep your progress steady.
| Area | Best Practice | Safety Reminder |
|---|---|---|
| Movement Speed | Slow and controlled | Avoid fast, bouncing motions |
| Pain Level | Keep movements pain-free | Stop if discomfort increases |
| Frequency | Every other day for routine | Rest days support recovery |
| Smoothie Use | 3–4 times weekly | Complements, not replaces meals |
| Progression | Add reps gradually | Increase only if well-tolerated |
| Medical Guidance | Get evaluated for persistent symptoms | Especially important with arthritis or prior injury |
But there is one more piece most people need before they feel ready to begin: what to do with doubt.
Read more on next page
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