Are you looking for ways to workout without the snap, crackle and pop of your joints? Low-impact workouts might be the perfect solution for you!

What are low-impact workouts? Low impact workouts consist of joint-friendly exercises, and are suitable for all ages. Low-impact workouts are particularly effective for the elderly and people recovering from injury. Anyone with a low level of fitness may also find low-impact exercise a good starting point.

Discover the world of low-impact workouts in this comprehensive guide. You’ll learn about the benefits and types of low-impact exercise. This guide will give you the best strength and cardio exercises to enhance your fitness.

Understanding Low-Impact Workouts

To better understand low-impact workouts, let’s first differentiate between high-impact and low-impact exercises. High-impact exercises involve movements such as jumping, landing, or bouncing, which put pressure on your bones, joints, and connective tissues. Examples of high-impact exercises include jogging, box jumps, and fast weightlifting. On the other hand, low-impact exercises consist of smooth and flowing movements that do not jolt your skeletal system. These exercises include walking, cycling, and regular strength training. Therefore, a low-impact workout comprises exercises that are gentle on your joints and do not cause any unnecessary stress or discomfort.

The Benefits of Low-Impact Exercise

The primary advantage of low-impact exercise is its ability to provide a safe and effective training option for individuals who have limitations due to age, skeletal health conditions (such as osteoarthritis or osteoporosis), or existing injuries. Low-impact workouts are also ideal for those who are out of shape and want to gradually ease into a fitness routine without overwhelming their bodies. While low-impact exercise may be seen to be slightly less effective than high-impact exercise in terms of weight loss and muscle gain, a well-structured low-impact workout routine can achieve fantastic improvements in your strength and fitness.

Types of Low-Impact Workouts

There are two main types of low-impact workouts: low-impact strength training and low-impact cardio workouts. Let’s explore each type in more detail:

Low-Impact Strength Training Workouts

Low-impact strength training workouts involve weightlifting exercises that are kind to your joints. Many upper-body strength training exercises are suitable for low-impact workouts, but it’s essential to prioritise exercises that are gentler on your joints. Dumbbells, machine exercises and controlled barbell movements are generally more suitable for low-impact workouts compared to fast barbell exercises. Dumbbells allow for more freedom of movement, enabling you to avoid pain or discomfort, while machine exercises require less stability, reducing the pressure on achy joints. It’s generally wise to avoid rapid weightlifting exercises that involve landing or bouncing while holding a weight, as this action places more stress on the joints.

Low-Impact Cardio Workouts

Low-impact cardio workouts can be further divided into low-impact HIIT (High-Intensity Interval Training) and low-impact moderate-intensity cardio workouts. Low-impact HIIT workouts involve performing a low-impact form of cardio and alternating between periods of intense exertion and low-intensity recovery. The best low-impact exercise machines for low-impact HIIT workouts include the Rower, Spin Bike, Ski Erg or Air Bike. Our SWEAT classes at The Performance Hub all utilise forms of low-impact exercise. On the other hand, low-impact moderate-intensity cardio workouts consist of low-impact aerobic exercises performed at a steady pace for an extended period. Walking, swimming and cycling are among the best forms of low-impact moderate-intensity cardio.

The Best Low-Impact Strength Training Plans

Now that you have a better understanding of low-impact workouts, let’s dive into some of the best low-impact strength training plans. We will focus on exercises that are effective for building strength and muscle while minimising the stress on your joints.

3-Day Low-Impact Push Pull Legs Workout Plan

The 3-day low-impact push-pull-legs (PPL) workout plan is a popular training split that targets different muscle groups on different days. This split allows for adequate muscle recovery and is ideal for individuals who prefer a structured routine. Here’s a sample 3-day low-impact PPL workout plan:

Low-Impact Pull Workout:

• Deadlift: 3 sets of 8–10 reps with 2–3 minutes of rest
• Lat Pulldown: 3 sets of 8–10 reps with 2–3 minutes of rest
• One-Arm Dumbbell Row: 3 sets of 8–10 reps with 2–3 minutes of rest

Low-Impact Push Workout:

• Flat Dumbbell Bench Press: 3 sets of 8–10 reps with 2–3 minutes of rest
• Incline Dumbbell Bench Press: 3 sets of 8–10 reps with 2–3 minutes of rest
• Shoulder Press: 3 sets of 8–10 reps with 2–3 minutes of rest

Low-Impact Leg Workout:

• Split Squat: 3 sets of 8–10 reps with 2–3 minutes of rest
• Leg Press: 3 sets of 8–10 reps with 2–3 minutes of rest
• Leg Curl: 3 sets of 8–10 reps with 2–3 minutes of rest

2-Day Low-Impact Full-Body Workout Plan

If you prefer a shorter training week or have limited time, a 2-day low-impact full-body workout plan can be a great option. This plan allows you to target all major muscle groups while still providing enough rest and recovery time. Here’s an example of a 2-day low-impact full-body workout plan:

Low-Impact Full-Body Workout #1:

• Deadlift: 3 sets of 8–10 reps with 2–3 minutes of rest
• Flat Dumbbell Bench Press: 3 sets of 8–10 reps with 2–3 minutes of rest
• Leg Press: 3 sets of 8–10 reps with 2–3 minutes of rest
• Lat Pulldown: 3 sets of 8–10 reps with 2–3 minutes of rest

Low-Impact Full-Body Workout #2:

• Split Squat: 3 sets of 8–10 reps with 2–3 minutes of rest
• Incline Dumbbell Bench Press: 3 sets of 8–10 reps with 2–3 minutes of rest
• One-Arm Dumbbell Row: 3 sets of 8–10 reps with 2–3 minutes of rest
• Shoulder Press: 3 sets of 8–10 reps with 2–3 minutes of rest

These low-impact strength training plans provide a solid foundation for building strength and muscle while minimising joint stress. However, it’s important to listen to your body and make modifications or seek professional guidance if necessary.

The Best Low-Impact Cardio Workouts

In addition to strength training, incorporating low-impact cardio workouts into your fitness routine can further enhance your overall health and well-being. Let’s explore some of the best low-impact cardio exercises you can engage in:

High-Intensity Low-Impact Workout #1

This 10-minute high-intensity low-impact workout is designed to get your heart rate up and burn calories efficiently. You can perform this workout on any low-impact exercise equipment such as an elliptical machine, rowing machine, stationary bike, or SkiErg. Here’s how the workout is structured:

• Perform a 20-second sprint at about 80% of your maximum effort.
• Follow it with 40 seconds of low-intensity recovery.
• Repeat this cycle 10 times, resulting in a total of 10 minutes of exercise.

High-Intensity Low-Impact Workout #2

If you’re looking for a more challenging high-intensity low-impact cardio workout, this 20-minute routine is perfect for you. Again, you can choose any low-impact exercise equipment of your preference. Here’s how the workout is structured:

• Perform a 60-second sprint at about 80% of your maximum effort.
• Follow it with 60 seconds of low-intensity recovery.
• Repeat this cycle 10 times, resulting in a total of 20 minutes of exercise.

Moderate-Intensity Low-Impact Workout

If high-intensity workouts aren’t your preference or if you’re looking for a longer duration of exercise, engaging in moderate-intensity low-impact cardio workouts is an excellent choice. The key is to find an activity you enjoy and can sustain for 30 to 60 minutes. Some popular options include walking, swimming, cycling.

Frequently Asked Questions (FAQs)

FAQ #1: What’s the best low-impact workout at home?

If you prefer to exercise at home without any equipment, a low-impact bodyweight workout can be an effective option. Here’s a sample routine you can perform 1 to 3 times per week:

Bodyweight Bulgarian Split Squat: 3 sets of 10 to 20 reps with 2 to 3 minutes of rest Push-up: 3 sets of 10 to 20 reps with 2 to 3 minutes of rest Bodyweight Inverted Row: 3 sets of 10 to 20 reps with 2 to 3 minutes of rest

Additionally, you can incorporate a low-impact cardio workout by going for a 30 to 60-minute walk 1 to 3 times per week.

For more insights on effective home workout routines, check out this guide: The Ultimate Hub @ Home Workout Collection (It’s 24 of our home based workouts from 2020–2021 during he lockdowns)

FAQ #2: What is a low-impact workout for beginners?

If you’re new to strength training and looking for a low-impact workout routine, the 2-day low-impact full-body workout plan mentioned earlier is an excellent choice. This beginner-friendly plan allows you to target all major muscle groups while still providing ample rest and recovery time. When it comes to cardio, walking for 30 to 60 minutes, 1 to 3 times per week, is a great low-impact option for beginners.

FAQ #3: What are the best low-impact exercise machines?

If you prefer using exercise machines for your low-impact workouts, here are some of the best options for each body part:

• Chest: Chest press machine and cable machine (for cable fly).
• Shoulders: Shoulder press machine, lateral raise machine, and reverse fly machine.
• Back: Lat pulldown machine, seated row machine, and assisted pull-up machine.
• Arms: Biceps curl machine, triceps extension machine, and cable machine (for cable biceps curl and triceps pushdown).
• Legs: Leg press machine, leg extension machine, and leg curl machine.

FAQ #4: What is the best low-impact exercise for seniors?

Seniors can benefit greatly from a combination of low-impact strength training and cardio workouts. Here’s a sample low-impact workout routine suitable for seniors:

Squat To Bench: 3 sets of 5 to 10 reps with 3 minutes of rest Wall Push-up: 3 sets of 5 to 10+ reps with 3 minutes of rest Glute Bridge: 3 sets of 5 to 10+ reps with 3 minutes of rest Banded Row: 3 sets of 5 to 10+ reps with 3 minutes of rest

For cardio, walking for 20 to 40 minutes, 1 to 3 times per week, is an excellent low-impact option for seniors.

Conclusion

Low-impact workouts offer a safe and effective means of achieving your fitness goals without subjecting your joints to unnecessary stress and discomfort.

Whether you choose low-impact strength training or low-impact cardio exercises, these workouts can help you build strength, improve cardiovascular health, and enhance overall well-being.

Remember to listen to your body, make modifications as needed, and seek professional guidance if necessary. Embrace the journey of improving your fitness and enjoy the many benefits that low-impact workouts have to offer.

Remember to checkout The Performance Hub Podcast for more tips, tricks and fitness info!