Low Impact Difficulty with Seated Modifications
Strength training is one of the best ways to stay healthy and strong as you get older. This at-home workout is designed for seniors and requires just a pair of dumbbells and a chair. You’ll have the option to perform each exercise either standing or seated based on your comfort level. Together, we’ll focus on building lean muscle, supporting bone health, increasing strength, and improving everyday functional movement. Let’s get started!
Warm up
Arm Crossover + March
Hamstring Sweep
Strength Training for Seniors
Seesaw Row x 12
DB Wide Chair Squat / Chair Get Up x 12
Thumbs Up Lateral Raise x 12
DB Chop x 45 sec
Reverse Lunge / Leg Ext x 10 each side
Hammer Curl + Press x 10
RDL + High Pull x 12
Side Leg Raise / Seated Adduction x 12 each
Low DB Chest Raise x 12
Ladder Climbs x 45 sec
Lying Dead Bug / Seated x 45 sec
Lying Hip Up / Seated x 12
Cool Down
Seated T-Rotation + Half Angel
Seated Quad Stretch
Seated One Leg Hamstring Stretch
