5 Exercises Wrecking Your Knees After 60 and What to Do Instead

Older adults may unknowingly be performing exercises that exacerbate knee strain, according to Doug Bertram, M.S., L.Ac., MTCM, Founder & CEO of orthopedic wellness brand Structural Elements®. A 2026 analysis by Eat This Not That highlights five common exercises that could harm joints after age 60, along with safer alternatives recommended by Bertram.

What Exercises Should Older Adults Avoid?

Exercises that prioritize intensity over movement quality can place undue stress on aging knees, Bertram explains. “The most effective programs after 60 focus on improving overall movement quality rather than simply increasing intensity,” he says. Below are five exercises linked to knee strain and their recommended replacements.

Knee Extensions

The knee extension machine, commonly found in gyms, applies significant pressure to the patellofemoral joint. Bertram notes that this exercise isolates the quadriceps in a way that does not mimic daily activities. “A better alternative is the sit-to-stand exercise from a chair,” he advises. This movement engages the hips, core, and balance systems, enhancing functional strength.

To perform the sit-to-stand: Sit at the edge of a sturdy chair with feet flat on the floor. Lean forward slightly, then stand without using hands or knees. Lower back down with control.

High-Impact Running

Running on hard surfaces like pavement can worsen knee pain as mobility and recovery capacity decline. Bertram suggests substituting high-impact running with brisk uphill walking or incline treadmill walking. “This provides cardiovascular benefits while reducing joint stress,” he says.

Deep Squats

While deep squats are effective for younger individuals, limited ankle and hip mobility in older adults often forces the knees to absorb excessive force. Bertram recommends box squats as a safer alternative. “Sitting back toward a box encourages proper hip loading and improves movement mechanics,” he explains.

To perform box squats: Stand in front of a plyometric box with feet hip-width apart. Bend at the knees and hips, lowering until the glutes lightly touch the box. Push through the heels to return to a standing position.

Walking Lunges

Walking lunges can create uneven knee alignment, increasing shear forces on the joint. Bertram recommends step-ups instead, which allow for greater control over knee positioning. “This exercise offers similar strength benefits without compromising joint stability,” he says.

To perform step-ups: Stand facing a sturdy bench or box. Hold dumbbells, step one foot onto the surface, and press through the heel to lift the body. Lower back down and repeat on the other side.

Box Jumps

Explosive movements like box jumps place high impact on aging joints. Bertram suggests controlled power drills, such as step-and-hold movements or medicine ball exercises, to build coordination and strength without joint strain. “These alternatives improve reaction time and power production safely,” he notes.

Why This Matters for Older Adults

Knee health is critical for maintaining independence in later years. A 2023 study published in the *Journal of Aging and Physical Activity* found that 60% of adults over 60 experience knee pain, with improper exercise techniques contributing to 40% of cases. Bertram’s advice aligns with guidelines from the American College of Sports Medicine, which emphasizes low-impact, functional movements for older populations.

“The goal after 60 is to build resilience, not just tolerate stress,” Bertram says. By prioritizing movement quality over intensity, older adults can reduce knee strain and remain active longer.

For those seeking further guidance, the National Institute on Aging recommends consulting a physical therapist to tailor exercise programs to individual needs. “Every person’s mobility and strength levels are different,” Bertram adds. “What works for one may not work for another.”