Intermediate Difficulty with Advanced Modifications provided
Strength training is one of the most effective ways to stay strong and healthy as we age. This at-home workout is designed specifically for seniors and requires only a pair of dumbbells and a sturdy chair. Throughout the session, we’ll focus on building lean muscle, supporting bone health, boosting overall strength, and improving functional fitness. In other words, this routine is all about helping you stay ready for whatever daily life brings your way. Let’s get started!
Warm up
Page Turner
Overhead Reach + March in Place
Strength Training for Seniors
DB Reverse Row x 12
DB Chair Squat / Chair Get Up x 12
Neutral Press x 12
DB Face Pulls x 12
DB Twists x 30 seconds
Reverse Lunge / Leg Ext x 10 each side
DB Side Raise x 12
DB RDL + Calf Raise x 12
DB Zottman Curl x 12
Lying Underhand Chest Press / Seated x 12
Lying One Knee Raise / Seated x 16
Lying Heel Drag / Seated x 12 each
Cool Down
Seated Quad Stretch
Seated One Leg Hamstring Stretch
Seated Shoulder Box + Reach
