Strength training is a great way to combat the effects of aging, but lifting weights is only part of the equation. To keep your body pain and injury-free, you’ll want to incorporate mobility exercises that can improve or maintain your range of motion.
"Continuing to lift weights as we get older can actually keep us young," says physical therapist Dr. Aaron Horschig, in one of his recent Instagram posts. "An ideal program for many contains some lifting and some mobility work."
He recommends pairing the following three mobility drills with your resistance training routine. These are exercises you can do for the rest of your life, and you’ll only need a light kettlebell and a stable surface for balance.
How to do Dr. Aaron Horschig’s three-move mobility routine
Dr. Horschig includes the kettlebell weight shift, hip airplane, and goblet squat in his mobility routine. If you don’t have a kettlebell, a light dumbbell can be used instead.
Watch the video carefully or follow the step-by-step instructions below if you're not familiar with these moves.
Kettlebell weight shift
Reps: 5 each side
- Grab a light kettlebell and kneel on a yoga mat, then step your right foot out to the side.
- Squeeze your right glute and externally rotate your right knee, with your right toes turned away from your body.
- Slowly shift your weight to your right foot until you feel a stretch in your groin.
- Hold in this position for 5-10 seconds, then return to the starting position.
Trainer tips: Dr. Horschig doesn’t specify a rep count for the kettlebell weight shift. As a certified personal trainer, I usually recommend that my clients start with five repetitions on each side.
Hip airplane
Repetitions: 5-10 each side
- Stand behind a stable surface, like a chair or table, with your feet hip-width apart.
- Lean forward and grab onto the stable surface, extending your right leg straight behind you. Your chest, torso, hips, and right leg should be parallel to the floor.
- Slowly rotate your right hip towards the ceiling, opening up your pelvis. Hold this position for 5-10 seconds.
- Slowly drop your right hip and rotate it inward towards your left leg. Hold for 5-10 seconds.
Trainer tips: "Make sure your knee does not move," says Dr. Horschig. "Keep your leg completely stable—just move about your pelvis."
Goblet squat
Repetitions: 5
- Grab a light kettlebell and hold it at chest level. Stand with your feet hip width apart.
- Set your hips back as if about to sit down in a chair. Bend your knees and lower your tailbone towards the floor.
- Once you’ve reached the end of your range of movement, hold for 5-10 seconds, then return to the starting position.
Trainer tips: As your mobility improves, try sinking deeper into the squat with each repetition.
Benefits of mobility training
Mobility training is a vital aspect of any well-rounded fitness regimen. These kinds of exercises focus on achieving an ideal range of motion in the joints as well proper muscle lengthening. The more you work on your mobility, the more efficiently your body will move—not only during your workouts, but throughout your day.
Additionally, mobility training can help prevent injuries, improve your balance, and enhance your coordination. Pair the above routine with something like this full-body dumbbell workout, and you can build a stronger body for life.
