Low Impact Difficulty with Seated Modifications
Strength training is a powerful way to maintain your health and stay strong as you age. This at-home workout is tailored for seniors and only requires a pair of dumbbells and a chair. You’ll be able to choose between standing and seated variations of each exercise. We’ll work together to build lean muscle, improve bone health, enhance strength, and support everyday functional movement. Let’s begin!
Warm up
Hamstring Sweep
Push/Pull + Kick
Strength Training for Seniors
DB Upright External Rotation x 12
DB Halo x 30 seconds
Reverse Lunge / Leg Ext x 10 each side
DB Bent Over Row x 12
DB Chair Squat / Chair Get Up x 12
Seesaw Press x 20
DB Triceps Kickback x 12
DB Curl + Calf Raise x 12
Cool Down
Seated Figure Four
Seated Quad Stretch
Seated Bent Arm Chest Stretch and Twist
