Sprint, hustle, what’s next? In a world where we’re always seeking out the next target to hit, blistering through another HYROX competition or racing to meet that calorie deficit, it’s all too easy to associate quality fitness with high-intensity. But that’s not exactly the case. A low-impact workout goes a long way when it comes to building strength, endurance and mobility—all without placing unnecessary stress on the joints. “Physiologically, they also help regulate cortisol levels (our stress hormone) and reduce inflammation, which means better recovery and consistency in training. It’s about playing the long game with your body—building solid foundations and resilience, not just intensity,” says personal trainer at UFIT Singapore, Valerie Ng.
Whilst some might be quick to write off low-impact workouts as exercise that’s suited for beginners or people in rehab, Ng shares that many elite athletes incorporate low-impact sessions to build aerobic capacity and manage fatigue. “A lot of people assume “low-impact” means “easy” or “ineffective”, but that couldn’t be further from the truth. Low-impact doesn’t mean low intensity, you can still push hard, sweat, and build serious strength.”
Training smarter, and not going hard every single day—an adage to live by especially if you’re in it for the long run. Low-impact work is something Ng includes almost with every client as she adds to be essential for “developing movement control, stability, and foundational strength.”
With or without a professional set-up, some low-impact workouts include strength training with controlled tempo (squats, deadlifts, presses), rowing or cycling for conditioning, reformer or mat Pilates for core and mobility, swimming for full-body, joint-friendly endurance, sled pushes, loaded carries, and walking lunges for power and stamina. Recommended by Ng, these styles of training are able to challenge your body, just without the joint stress that comes from jumping or pounding movements.
Below, the personal trainer recommends five simple low-impact workouts to try out with minimal equipment. All of these can be scaled to suit any fitness level, proving that low-impact can still be high-performance.
1. Goblet Squats (you can use a dumbbell or kettlebell)
They build lower body strength and posture.
2.Seated Rows
These strengthen the upper back and support healthy shoulders.
3. Step-Ups
Great for single-leg control and balance.
4. Glute Bridges
These strengthen the glutes and core safely.
5. Farmer’s Carry
A simple but powerful exercise for total-body stability and grip.
