:max_bytes(150000):strip_icc()/squat-GettyImages-1004449544-2000-f72d11a72ed84c1885ccbeed1ccaa3c1.jpg?w=1500&resize=1500,844&ssl=1 "10 Best Low-Impact Strength Exercises To Build Muscle Without Joint Pain")
Let’s face it — high-intensity workouts aren’t for everyone. If your knees hurt during jumps or your joints don’t love those heavy lifts, you’re not alone. The good news? You can still build real strength, tone your body, and feel amazing with low-impact strength training.
Low-impact doesn’t mean easy. It just means you’re not putting extra stress on your joints. These types of exercises are perfect for beginners, people recovering from injuries, or anyone who wants to get strong without all the jumping and pounding.
Whether you’re working out at home or at the gym, these 10 low-impact moves will help you gain strength, improve posture, and stay active without feeling beat up afterward.
Let’s get started.
1. Bodyweight Squats
A classic lower-body move that’s gentle on the knees when done right.
How to do it:
Stand with feet shoulder-width apart. Push your hips back and bend your knees like you’re sitting in a chair. Go as low as you can while keeping your heels down and chest up. Stand back up.
Why it works:
Squats strengthen your thighs, glutes, and hips — all without needing weights.
Tip:
Start with a chair behind you if you’re new to squats. It helps with form and balance.
2. Wall Sits
This one might look easy, but your legs will feel it in no time.
How to do it:
Lean your back against a wall and slide down until your thighs are parallel to the floor. Hold the position as long as you can.
Why it works:
It builds endurance in your legs and glutes without any movement or impact.
Bonus:
Try holding for 30 seconds to start, and work up to 1 minute or more.
3. Glute Bridges
This floor-based move strengthens the back side of your body.
How to do it:
Lie on your back with knees bent and feet flat. Push through your heels to lift your hips up, squeeze your glutes at the top, then lower slowly.
Why it works:
It strengthens your glutes, hamstrings, and lower back while protecting your spine.
Variation:
Try single-leg glute bridges when you want more of a challenge.
4. Standing Calf Raises
A small movement with big benefits for balance and lower leg strength.
How to do it:
Stand tall, lift your heels off the ground, pause at the top, then lower slowly.
Why it works:
It targets your calves and ankles, which are important for walking, balance, and stability.
Pro Tip:
Add light dumbbells if you want to increase difficulty later.
5. Seated Overhead Dumbbell Press
This is a safe and joint-friendly way to train your shoulders and arms.
How to do it:
Sit in a chair with a dumbbell in each hand at shoulder height. Press the weights up above your head, then lower back down slowly.
Why it works:
It targets your shoulders, triceps, and upper chest — all while keeping your spine supported.
Friendly Reminder:
Don’t use heavy weights right away. Focus on slow and controlled reps.
6. Resistance Band Rows
No rowing machine needed here. Just a band and some space.
How to do it:
Wrap a resistance band around a sturdy object. Sit or stand, grab the handles, and pull them back like you’re rowing. Squeeze your shoulder blades together.
Why it works:
This strengthens your upper back and arms while being super gentle on your joints.
Why it matters:
A strong back helps with posture, especially if you sit a lot during the day.
7. Step-Ups (Low Step)
Controlled step-ups are a great way to build strength without pounding your joints.
How to do it:
Use a low bench or step. Step up with one foot, bring the other up, then step back down. Switch legs.
Why it works:
It targets your quads, hamstrings, glutes, and improves balance.
Low-impact tip:
Choose a step that’s below knee height to reduce strain.
8. Dead Bugs
Sounds weird, but this is one of the best core exercises for joint-friendly training.
How to do it:
Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees. Lower your right arm and left leg down slowly, then return. Switch sides.
Why it works:
It strengthens your deep core muscles without hurting your neck or back.
Tip:
Move slowly. Focus on keeping your lower back pressed into the floor.
9. Side-Lying Leg Raises
A no-impact move that fires up the hips and outer thighs.
How to do it:
Lie on your side with legs straight. Lift the top leg slowly, pause, then lower. Switch sides after each set.
Why it works:
It strengthens your glutes and hips — great for stability and lower-body control.
Extra Challenge:
Use a resistance band around your thighs for more tension.
10. Bird Dogs
This one’s all about control, balance, and full-body awareness.
How to do it:
Start in an all-fours position. Extend your right arm and left leg out, hold for a second, then return. Switch sides.
Why it works:
It improves core strength, posture, and coordination — all while being kind to your joints.
Pro tip:
Try not to let your hips shift. Keep everything tight and aligned.
Sample Low-Impact Strength Routine (3 Days a Week)
Here’s a simple way to put it all together:
Day 1: Lower Body Focus
- Bodyweight Squats – 3 sets of 12
- Wall Sits – 3 sets of 30 seconds
- Glute Bridges – 3 sets of 15
- Standing Calf Raises – 3 sets of 20
Day 2: Upper Body Focus
- Seated Overhead Dumbbell Press – 3 sets of 12
- Resistance Band Rows – 3 sets of 15
- Side-Lying Leg Raises – 3 sets of 12 per leg
- Bird Dogs – 3 sets of 8 per side
Day 3: Core & Balance
- Dead Bugs – 3 sets of 10 per side
- Step-Ups – 3 sets of 10 per leg
- Glute Bridges – 3 sets of 15
- Bird Dogs – 3 sets of 10
Tips for Long-Term Success:
- Start light, focus on form.
- Control each rep. Don’t rush.
- Use a mirror or record yourself to check posture.
- Rest 30–60 seconds between sets.
- Stretch a little after each session to keep your joints happy.
Low-impact training doesn’t mean you’re taking the easy route. It just means you’re training smarter — especially if you’ve had injuries, deal with joint pain, or are just easing into strength work. With consistency, these exercises will help you build real strength, improve mobility, and feel more confident in your body without the wear and tear.
So if jumping isn’t your thing or you’re tired of workouts that leave your knees sore, try these low-impact strength exercises. Your body will thank you for it — and you’ll still get stronger, one rep at a time.
