CSCS Coach Jarrod Knobe: Take These 5 Steps to Rebuild Walking Stamina After 65.
Walking should be comfortable, stable and confident for you later decades. Yet many adults over the age of 65 find their stamina declining sooner than expected. The hills seem higher. Long walks require more breaks. Even everyday tasks can cause the legs to feel heavier than before. the exciting part is that walk Patience Responds very well to the right type of strength and conditioning work.
When I create programs for older people who want to move better and stay activeI rarely jump straight into more amount of walking. Instead, I focus on strengthening the muscles and energy systems that support efficient progress. Over years of training both everyday clients and master athletes, I have noticed that simple, well-chosen movements bring stamina back faster than endless miles alone.
The five exercises below target leg strength, hip stability, and cardiovascular fitness, all of which play major roles in how long and comfortably you can walk. Add these to your weekly routine, and you’ll give your body the support it needs to stay strong.
sit to stand
Sit-to-stand builds basic leg strength that directly supports running mechanics. Every strong step starts with the ability to generate force through the hips and knees. I often program it in advance because it closely mirrors daily activity patterns. For many adults over age 65, improving this pattern makes walking easier and improves stamina.
Muscles trained: Quadriceps, glutes, hamstrings and core
how to do it:
- Sit straight near the front edge of a sturdy chair with your feet flat on the floor.
- Brace your core and lean your torso forward slightly.
- Press into your heels and stand up under control.
- Fully extend your hips upward without bending backward.
- Slowly lower yourself back to the chair and touch down lightly.
Recommended sets and reps: Do 3 sets of 8 to 12 reps. Rest 60 to 90 seconds between each set.
Best Variations: Hands-Free Sit to Stand, Goblet Sit to Stand, Tempo Sit to Stand
Form Tip: Drive through your heels and be proud of your chest as you stand.
standing march
The standing march strengthens single-leg stability and hip flexor strength, both of which support efficient walking rhythm. Many older adults lose quality of progress before they lose pure strength. This drill helps rebuild coordination while challenging balance in a safe, controlled manner.
Muscles trained: Hip Flexors, Glutes, Core and Calves
how to do it:
- Stand straight with your feet hip-width apart and your hands on your hips or holding on to a support.
- Brace your core and shift your weight to one foot.
- Raise the opposite knee to hip height.
- Maintain balance and wait for some time.
- Lower the leg under control and repeat on the other side.
Recommended sets and reps: Do 3 sets of 10 to 12 reps per side. Rest 45 to 60 seconds between each set.
Best Variations: Supported march, band protest march, slow march
Form Tip: Keep your torso tall and avoid bending side to side.
stairs
Step-ups build real-world leg strength while also increasing cardiovascular demand. They are very similar to walking uphill or climbing stairs, which makes them extremely valuable for endurance. I often use these with clients who want to increase their walking distance without tiring quickly.
Muscles trained: glutes, quadriceps, hamstrings and calves
how to do it:
- Stand facing a sturdy ladder or a low box.
- Place your entire right foot on the step.
- Press into your right heel and move forward.
- Join your left foot to your right foot at the top.
- Lower under control and repeat on the same side.
Recommended sets and reps: Do 3 sets of 8 to 10 reps per side. Rest 60 to 90 seconds between each set.
Best Variations: Low box step-up, alternating step-up, weighted step-up
Form Tip: As you step forward, keep your knees over your toes.
walking from heel to toe
Walking endurance depends largely on balance and leg control. Heel-to-toe walking sharpens gait mechanics and improves stability with every step. I love this drill because it challenges coordination in a very joint-friendly way while reinforcing efficient running patterns.
Muscles trained: anterior tibialis, calves, foot stabilizers, and core
how to do it:
- Stand straight in an open place.
- Step forward with your heel directly in front of your opposite toes.
- Roll smoothly from heel to toe.
- Keep moving forward in a straight line.
- Carefully turn and repeat back to the beginning.
Recommended sets and reps: Do 3 sets of 20 to 30 controlled steps. Rest 45 seconds between each set.
Best Variations: Supported heel to toe walking, slow walking, eyes forward
Form Tip: Move slowly and focus on taking smooth, controlled steps.
sprint interval
Strength work builds the engine, but intervals teach your body how to use it efficiently. Brisk walking improves cardiovascular capacity and helps increase overall stamina. This method works very well for adults over the age of 65 because it allows for longer periods of effort without fatigue.
Muscles trained: Complete Lower Body and Cardiovascular System
how to do it:
- Start with a five-minute leisurely warm-up walk.
- Increase your speed and walk briskly for 30 to 60 seconds.
- Return to an easy pace for 60 to 90 seconds.
- Repeat the interval sequence for the planned duration.
- Finish with a slow cooldown walk.
Recommended sets and reps: Perform two to three times per week for a total of 10 to 20 minutes.
Best Variations: hill intervals, long fast steps, treadmill intervals
Form Tip: Pump your arms naturally to help increase your walking cadence.
Best Tips to Improve Walking Stamina after 65
Rebuilding running stamina takes a blend of strength, stability and smart progressions. Many adults over the age of 65 achieve impressive endurance gains after being assisted with walking with targeted training. I’ve seen clients gain meaningful distance and confidence in just a few months when they follow a structured plan. Focus on steady progress rather than rushing the process. Your body responds best to consistent effort week after week. Use the tips below to keep moving forward.
- Walk most days of the week: Frequent, moderate walks build stamina more effectively than occasional long walks.
- Strength training two to three times a week: Strong legs reduce fatigue and support better stride mechanics.
- Increase distance gradually: Add about 5-10% more walking time each week.
- Give preference to good footwear: Supportive shoes improve comfort and reduce unnecessary fatigue.
- Stay tall while walking: Good posture helps your lungs and hips work more efficiently.
- Fuel and hydrate well: Proper nutrition aids energy levels and recovery.
- Be consistent above all else: Small weekly improvements lead to great stamina.
Stick to these exercises and habits, and your walking stamina may be much better after 65 than most people expect.
Reference
- Ungvari, Zoltan et al. “Multifaceted benefits of walking for healthy aging: From the Blue Zones to molecular mechanisms.“GeroScience Volume 45,6 (2023): 3211-3239. doi:10.1007/s11357-023-00873-8
- Hwang, Chueh-Lung et al. “Physical benefits of sitting less and walking more: Opportunities for future research.” Progress in Cardiovascular Diseases Volume 73 (2022): 61–66. doi:10.1016/j.pcad.2020.12.010
