Try modifying squats, push-ups, rows and planks to meet your needs.

Joint problems, injuries or weakness can make some exercises difficult to do—but that doesn’t mean you have to skip them and the benefits they offer. You can modify these four common exercises to work at any fitness level.

SQUATS 

Strengthen muscles in your butt and legs for more power when running, playing sports, climbing stairs and even getting out of a chair. 

Modify for: 

1. Painful Knees: Hold onto a sturdy object, like a railing or door handle, and sit back. 

2. Tight Calves: Elevate your heels to squat deeper. 

3. Lower Joint Discomfort: Widen your stance, turn your toes and knees outward, and do a plié squat.  

4. Instability or Injury: Use a chair, raise the height of a chair seat with folded blankets or a firm pillow or use a stool.  

PUSH-UPS 

Strengthen your chest, shoulders and arms while working your core and lower body, working almost your full body. Be sure to check out Mindful’s Push-Up Challenge

Modify for: 

1. Low Upper Body Strength: Do push-ups on your knees,  

2. Inability to Push Yourself Up: Reverse the sequence. Start on the floor, push up, lower, relax on the floor and repeat.  

3. Need to Stand: If getting on the floor is challenging, do push-ups against a counter or wall. 

4. Wrist Pain: Hold onto hex dumbbells to reduce strain on wrists. 

BENT-OVER ROWS 

Strengthen the upper and mid back, shoulders and arms, while also working your core, to make tasks like picking up and carrying kids or heavy groceries easier.

Modify for: 

1. Low Core Strength: Keep back more upright and don’t bend over as far. 

2. More Support: Work one arm at a time. 

3. Unsteadiness: Use bands and do rows seated with legs outstretched.

4. Back Pain: Use a band and stand upright. 

PLANKS 

Strengthen the entire body, especially the core muscles in your back and abdomen.

Modify for: 

1. Weak Wrists: Do planks on your forearms.  

2. Wrist Pain: Hold onto hex dumbbells to reduce strain on wrists. 

3. Low Upper Body Strength: Bend your knees, hovering them over the floor for a count of 10.

4. Lower Back Pain: Start with bird dogs, alternately raising your opposite arm and leg.