Boost Balance and Strength with Weighted High Knees as You Age

If you’re looking for an easy, low-impact exercise to help your parents or yourself stay strong and mobile with age, weighted high knees might be the answer. This movement, which can be done with or without resistance, targets balance, coordination, and lower-body strength, all of which are crucial to maintaining independence in later life.

Why Balance and Strength Matter More as You Age

Falls are the leading cause of injury in adults over 65. And starting as early as age 30, we begin to lose muscle mass every year a natural process known as sarcopenia. According to the CDC, one in four Americans over 65 falls each year, with 3 million requiring emergency care annually.

Shelby York, PT, DPT, OCS, a board-certified physical therapist at Ohio State University, notes that “as you age, if you’re not actively working to maintain the balance that you have, you will start to lose it.” That’s why incorporating simple exercises like high knees into your daily routine can be such a powerful tool.

How to Do High Knees (No Equipment Required)

Before adding any weights, start with the basic form:

• Stand with feet shoulder-width apart.

• Lift one knee so it’s roughly parallel to the floor.

• At the same time, bring the opposite arm forward to about chin height.

• Lower and repeat on the opposite side.

• Take about 1–2 seconds per rep to focus on control and range of motion.

Don’t rush this isn’t about cardio intensity, especially for older adults. “Go with a slower pace, trying to reach as full a range of motion as possible,” says Benjamin Gordon, PhD, an applied physiology professor at the University of Florida.

Adding Weights for More Challenge

Once the movement feels comfortable, you can increase difficulty and effectiveness by holding light dumbbells or kettlebells. The extra resistance forces your muscles and your brain to work harder to stay balanced and stable.

“Involving resistance during a dynamic movement such as high knees may challenge strength, balance, and coordination,” explains Ryan McGrath, PhD, an exercise science professor at North Dakota State University.

Start Light and Prioritize Form

Form matters more than weight. Gordon cautions against jumping into weighted versions too soon: “Often clients will become too focused on trying to lift heavier weights and sacrifice form.” Make sure every lift reaches a full range of motion before you add extra resistance.

How Often Should You Do Them?

The beauty of high knees is that they don’t require a gym or a strict schedule:

• Do them while waiting for coffee to brew or brushing your teeth.

• Use a kitchen counter or chair for support if needed.

• Aim for at least 12 reps per leg, focusing on slow, controlled movement.

While you can do them daily, take a break if you feel any discomfort. Improvements in strength and balance may appear in as little as two weeks, though most people notice changes after about four weeks of consistent practice.

A Reminder: It’s Not a Cure-All

While high knees are an effective part of a balanced fitness routine, they aren’t a replacement for comprehensive care. Medications, inner ear conditions, or neurological issues can also affect balance.

“If you are concerned with your overall health, balance, and fall risk, find an exercise specialist,” Gordon advises.

Bottom Line

Weighted high knees are an efficient, adaptable, and low-risk way to support aging bodies. With regular practice, they can help improve mobility, reduce the risk of falls, and maintain independence all from the comfort of home.

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