Senior Archives - HASfit - Free Full Length Workout Videos and Fitness Programs

20 Min Strength Training for Seniors

hf-wp-user — Mon, 16 Mar 2026 12:00:00 +0000

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

Cool Down
Seated Figure Four
Seated Quad Stretch
Seated Bent Arm Chest Stretch and Twist

The post 20 Min Strength Training for Seniors appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

20 Min Chair Exercises for Seniors

hf-wp-user — Mon, 26 Jan 2026 12:00:00 +0000

Low Impact Difficulty with Seated Modifications

This safe and effective seated workout is perfect for seniors or anyone who prefers to exercise from a chair. These chair-based movements help build lean muscle, increase strength, and boost endurance, all from a seated position. For added resistance, have a pair of light dumbbells or water bottles ready. Let’s get started!

Warm up
T-Rotations
Shoulder Box
Straight Leg Good Morning

Chair Exercises for Seniors

SA Row
Resisted Calf Raise
Hammer Curl + Svend Press
Chair Get Up / Alternating Leg Ext Squeeze
Diagonal Chop
Alternating Straight Leg Hip Hinges
Hollow Body / Hands Down
SA Press
Hot Feet
DB Duffin Row
Resisted Abduction + Adduction
DB Triceps Kickback
Modified Jack

Cool Down
Figure Four
Quad Stretch
Chest Opener + Angel

The post 20 Min Chair Exercises for Seniors appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

30 Min Strength Training for Seniors

hf-wp-user — Mon, 08 Sep 2025 14:47:46 +0000

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

The post 30 Min Strength Training for Seniors appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

15 Min Strength Training for Seniors

hf-wp-user — Wed, 28 May 2025 13:00:00 +0000

Low Impact Difficulty with Seated Modifications

As we age, strength training becomes one of the best ways to maintain health and vitality. This workout is tailored for seniors and can be done at home using just a pair of dumbbells and a sturdy chair. We’ll work on increasing muscle tone, strengthening bones, enhancing overall strength, and improving everyday functional movement. This routine is all about helping you stay capable and confident in your daily activities. Ready to begin? Let’s go!

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

Cool Down
Seated Quad Stretch
Seated One Leg Hamstring Stretch
Seated Shoulder Box + Reach

The post 15 Min Strength Training for Seniors appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

25 Min Strength Training for Seniors

hf-wp-user — Mon, 21 Apr 2025 13:00:00 +0000

Low Impact Difficulty with Seated Modifications

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

The post 25 Min Strength Training for Seniors appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

15 Min Chair Exercises for Seniors

hf-wp-user — Mon, 24 Feb 2025 22:55:06 +0000

Low Impact Difficulty with Seated Modifications

If you’re looking for a quick and effective workout that you can do sitting down, then look no further. You’ll need a sturdy chair. Most will benefit from having either light dumbbells or a couple of water bottles available to provide resistance. We’ll work together to improve strength, lean muscle, and endurance. Let’s get started

Warm up
Toe Toe + Scarecrow
Hamstring Sweep

Chair Exercises for Seniors

Seesaw Press
Hot Feet
Bent Over Face Pull
Alternating Leg Ext
Side to Side Punch
Hollow Body / Hands Down
DB Hammer Curl + March
Heel Drags
Seesaw Row

Cool Down
Figure Four
Quad Stretch
Chest Opener + Angel

The post 15 Min Chair Exercises for Seniors appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

20 Min Strength Training for Seniors

hf-wp-user — Wed, 19 Feb 2025 13:00:00 +0000

Low Impact Difficulty with Seated Modifications

One of the best ways to combat aging is with weight training. This strength training for seniors workout can be done at home with minimal equipment. You’ll just need dumbbells and a chair. We’ll work together to build lean muscle, strengthen bones, improve strength, and enhance our functional fitness. Simply put, this workout will help you to be prepared for the challenges of everyday life. Let’s begin.

Warm up
Chest Opener + Low Kick
Opposite Side Touch Touch + Twist

Strength Training for Seniors

Cool Down
Seated Reach to Scarecrow
Seated Figure Four
Seated Waterfall

The post 20 Min Strength Training for Seniors appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

20 Min Chair Exercises for Seniors

hf-wp-user — Wed, 15 Jan 2025 13:00:00 +0000

Low Impact Difficulty with Seated Modifications

Here’s a safe and effective workout that you can perform from a seated position. These chair exercises are for seniors and anyone who requires fitness while sitting down. We recommend having either light dumbbells or a couple of water bottles available to provide resistance. You’ll work to be lean muscle, strength, and endurance. Let’s begin.

Warm up
Toe Toe + Scarecrow
Hamstring Sweep

Chair Exercises for Seniors

Seesaw Press
Hot Feet
Bent Over Face Pull
Alternating Leg Ext
Side to Side Punch
Hollow Body / Hands Down
DB Hammer Curl + March
Heel Drags
Seesaw Row
Side Raise + Calf Raise
Rotation + Abduction
Svend Press
Climb the Ladder

Cool Down
Figure Four
Quad Stretch
Chest Opener + Angel

The post 20 Min Chair Exercises for Seniors appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

20 Min Strength Training for Seniors

hf-wp-user — Mon, 28 Oct 2024 13:00:00 +0000

Low Impact Difficulty with Seated Modifications

Strength training for seniors may be the true fountain of youth. It will strengthen your bones, improve lean muscle and stop muscle atrophy, build functional strength, and even provide a boost of energy. This workout requires dumbbells and we’d recommend having a few available so that you may switch up the resistance used as needed. If you don’t have dumbbells, then you can use soup cans or water bottles. We’ll be providing standing and seated modifications. Regardless if you’re doing the standing or seated exercises, you’ll want a chair for some of the movements. Let’s go!

Warm up
Toe Touch + Overhead Extension + Angel
Arm Crossover + Low Kick

Strength Training for Seniors Exercise

DB Goblet Squat / Chair Get Up x 12
Bent Over Row x 12
RDL + Shrug x 12
DB Shoulder Press x 12
Dead Bugs / Seated x 30 sec
Lying DB Chest Press / Low DB Fly x 12
Lying Hip Up / Heel Drag x 12
DB Reverse Fly x 12

Cool Down
Seated Figure Four
Chest Opener
Seated Quad Stretch

The post 20 Min Strength Training for Seniors appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

30 Min Strength Training for Seniors

hf-wp-user — Sun, 18 Aug 2024 13:00:00 +0000

Low Impact Difficulty with Seated Modifications

Strength training for seniors is the true fountain of youth. It helps to prevent muscle atrophy, improve strength, build strong bones, and the list goes on. This routine does require a chair and dumbbells and we recommend having a few pairs available so you can switch up the weight as needed. We’ll provide both standing and chair exercises, so you can decide which is best for you.

Warm up
Chest Opener + Low Kick
Opposite Side Touch Touch + Twist

Strength Training for Seniors

DB Neutral Press + Knee Raise x 24
High Snatch Pull x 12
Seesaw Row x 24
DB Squat / Chair Get Up x 12
Hollow Body / Seated x 30 seconds
Lying DB Chest Press / Low DB Fly x 12
Lying Iso Hip Up / Iso Heel Drag x 12
DB Front Trap Raise x 12
Reverse Lunge / Leg Ext x 10 each side
Svend Press x 12
DB Reverse Curl + Calf Raise x 12
High Knee Pulldown x 45 seconds

Cool Down
Seated Reach to Scarecrow
Seated Figure Four
Seated Waterfall

The post 30 Min Strength Training for Seniors appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.