I’m a 63-Something Personal Trainer — This No-Jump Workout Keeps Me Fit Without Wrecking My Joints

Finding workouts that don’t wreck your knees after 40? Most fitness plans seem designed for 20-somethings who bounce back overnight.

As a personal trainer with two decades of experience, I felt my body changing—recovery took longer, and high-impact exercises left me hurting for days.

That’s when I created this no-jumping routine that’s transformed how I train myself and clients. These five powerful movements deliver serious results without the pain. My strength has increased, body fat has decreased, and morning stiffness has vanished.

1. Squat alt toe taps

As a trainer who’s been in the fitness game for over two decades, I’ve learned that protecting my joints doesn’t mean sacrificing results.

Squat alternate toe taps have become my go-to exercise for maintaining powerful quads and glutes without stressing my knees.

Your body will thank you for this move as you lower into a squat position and then extend one leg to tap your toe laterally.

• Keep your weight in your heels during the squat portion to maximize glute activation
• Maintain a neutral spine throughout the movement
• Aim for 12-15 reps on each side for optimal muscle engagement
• Progress by holding light dumbbells at your sides
• Focus on slow, controlled movements rather than speed

2. Walking tap jacks

Walking tap jacks offer all the cardiovascular benefits of traditional jumping jacks but with zero noise or impact.

The gentle side-stepping motion with coordinated arm movements elevates my heart rate effectively when I need a cardio boost in my apartment.

Your muscles work through full ranges of motion while maintaining constant tension throughout this movement pattern.

• Extend arms fully at the top position to engage shoulder muscles
• Start with smaller steps and gradually increase the width as you warm up
• Breathe rhythmically, exhaling as you step out
• Try interval formats: 30 seconds work, 15 seconds rest
• Use this as a warm-up or between strength exercises to keep your heart rate elevated

3. Squat to heel raise

Squat to heel raise combinations have transformed how I train my lower body as I’ve entered my mid-40s.

This compound movement targets multiple muscle groups simultaneously while improving ankle mobility and calf strength.

Your posture benefits tremendously from the controlled lowering and rising motion that challenges the entire kinetic chain.

• Push through all four corners of your feet during the squat portion
• Rise up onto the balls of your feet completely at the top
• Engage your core throughout to protect your lower back
• Try pausing for 2-3 seconds at the bottom of the squat for increased challenge
• Perform near a wall or chair for balance assistance if needed

4. Knee taps

Knee taps have become an essential part of my fitness routine for maintaining core strength and coordination without putting stress on my lower back.

The standing position with alternating knee lifts engages deep abdominal muscles while challenging your balance and proprioception.

Your obliques work overtime during this movement as you tap each knee with opposite hands.

• Maintain an upright posture with shoulders relaxed and chest lifted
• Engage your abs before lifting each knee
• Consider adding a slight twist to increase oblique engagement
• Set a consistent tempo to maximize the mind-muscle connection
• Look straight ahead to help maintain balance throughout the movement

5. Squat to curtsy lunge

Squat to curtsy lunge combinations address multiple planes of movement—something many workout programs overlook.

This dynamic exercise improves hip mobility while strengthening the often-neglected inner and outer thigh muscles.

Your glutes work from various angles throughout this movement pattern, contributing to improved hip stability and function.

• Step back and across at a 45-degree angle for a true curtsy position
• Keep your front knee aligned with your second toe throughout the movement
• Ground your front heel firmly to maintain stability
• Start with a smaller range of motion, gradually increasing as mobility improves
• Breathe out during the most challenging part of the movement

Final Thoughts

After twenty years as a personal trainer, I’ve learned that sustainable fitness doesn’t require punishing your body with high-impact exercises.

This no-jumping workout has allowed me to maintain strength, mobility, and cardiovascular health while respecting my body’s changing needs.

The key to long-term fitness success lies in finding effective movements that you can perform consistently without pain or injury.