Low Impact Difficulty with Seated Modifications
Strength training is one of the most effective ways to stay strong and healthy. This at-home workout is designed specifically for seniors and requires just a set of dumbbells and a chair. Together, we’ll focus on building lean muscle, supporting bone health, increasing strength, and boosting overall functional fitness so you’re ready for whatever daily life brings. Let’s get started!
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
DB Pendulum Twist x 12
Lying Hollow Body / Seated x 16
Lying Chest Press / Seated Svend Press x 12
Lying Hip Up / Seated x 12
Cool Down
Seated Figure Four
Seated Quad Stretch
Seated Bent Arm Chest Stretch and Twist
