David Higgins Recommends 2-3 Weekly Step-Up Sessions for Over-50s as Top Lower-Body Exercise
Updated
Updated · TechRadar · Jul 14
David Higgins Recommends 2-3 Weekly Step-Up Sessions for Over-50s as Top Lower-Body Exercise
1 articles · Updated · TechRadar · Jul 14
Summary
Step-ups are Higgins’ top pick for people over 50 because they train lower-body strength, balance and coordination in one movement that closely matches daily tasks such as climbing stairs and recovering from stumbles.
After 50, natural declines in muscle mass, reaction speed and balance make lower-body power more important, and Higgins says step-ups outperform walking and bilateral moves like squats at exposing side-to-side weakness.
Beginners should use a low step around ankle to mid-shin height and perform 2-3 sets of 8-12 controlled reps per leg, with bodyweight alone often enough at first.
Higgins says technique matters more than fatigue: avoid pushing off the trailing leg or leaning forward, and train 2-3 times a week before progressing to dumbbells or a weighted vest.
He advises caution for people with severe knee osteoarthritis, major balance problems or acute hip pain, saying lower height and stricter control usually matter more than intensity.