Did you realize that starting your day with a bit of exercise can set a positive tone for healthy habits all day long? The best news is, you don’t need to endure a lengthy, tough workout at the gym to see benefits. Since life can get hectic, we consulted an expert who offers a simple six-minute morning routine aimed at building strength. Using items such as resistance bands and dumbbells, you can easily complete these exercises right at home.

“For those over 50, maintaining a brief, regular morning routine can be more beneficial than infrequent, longer workout sessions because the body responds best to consistency and regular activity. As we age, hormonal shifts and muscle decline necessitate a daily focus on strength and stability through manageable exercises,” explains Karen Ann Canham, CEO and founder of Karen Ann Wellness. “Consistency over time leads to better results compared to high intensity. Core movements that are crucial for longevity include squats, hinges, pushes, pulls, and balance exercises. These help maintain independence, support joint health, and preserve muscle strength.”

The Best 6-Minute Morning Routine To Build Strength

Complete the flow below once for six minutes.

“The key isn’t volume; it’s showing up daily and keeping the nervous system and muscles primed for resilience,” Canham says.

Bodyweight Squats

1. Stand tall, feet shoulder-width apart.
2. Extend your arms in front of you or place your hands on your hips.
3. Bend at the knees and hips to lower into a squat.
4. Descend until your thighs are parallel to the floor.
5. Press through your heels to return to standing.
6. Complete 12 reps.

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Resistance Band Rows

1. Anchor a resistance band at chest level.
2. Stand tall, facing the anchor point.
3. Hold the handles with both hands.
4. Bend your elbows and pull the band toward your body.
5. Squeeze your shoulder blades together.
6. Extend your arms back to the start position.
7. Complete 12 reps.

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Wall Pushups

1. Stand tall, arms-length away from a wall.
2. Place your hands shoulder-width apart on the surface.
3. Bend your elbows to lower your chest toward the wall.
4. Press back up.
5. Complete 10 reps.

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Hip Hinge Good Mornings

1. Stand tall, feet hip-width apart.
2. Place your hands behind your head.
3. Press your hips back while maintaining a tall chest.
4. As you hinge forward, feel a solid stretch in your hamstrings.
5. Activate your hamstrings and glutes to drive your hips forward.
6. Complete 12 reps.

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Single-Leg Balance with Bicep Curl

1. Stand tall, feet hip-width apart, holding a dumbbell in each hand at your sides.
2. Activate your core while keeping your shoulders relaxed.
3. Shift your body weight onto your left foot.
4. Lift your right foot off the floor.
5. Perform a bicep curl while balancing on one leg.
6. Perform 10 reps on each side.

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Alexa Mellardo