If you'd like a full-body workout that you can do at home, try these 3 full-body strength exercises for seniors. They'll allow you to exercise both your upper and lower body in under 15 minutes.
Modified Chair Squat to Overhead Press
This move works your legs, core, and shoulders at the same time.
- Start seated at the edge of a sturdy chair with a dumbbell in each hand at shoulder level.
- Lean forward, press through your feet to stand.
- Press the dumbbells overhead in one fluid motion.
- Then, lower the weights and sit back down.
Repeat for 10 reps.
If standing from a chair is difficult, you can modify this by performing a push-press from a standing position with a small knee bend.
Reverse Lunge with Row
- Hold one dumbbell in your right hand.
- Step back with your right foot into a reverse lunge.
- Then row the dumbbell toward your waist.
- Return to standing.
Do 10 reps, then switch to the left side.
This move builds strength in your legs, glutes, and back while also challenging your balance. Hold a chair for support if needed.
Modified Kettlebell Swing
- Swing the kettlebell back between your legs.
- Drive your hips forward to swing it up to chest height. Your arms guide the motion, but your power should come from your hips.
- Keep your abs tight and avoid leaning backward.
Repeat for 10 reps
This version is modified to avoid excessive back extension, which can be hard on the spine—especially for those with stenosis or degenerative discs.
Putting It All Together
To get a quick, effective workout, do 10 reps of each exercise as a circuit. Rest for 1 minute between rounds. Repeat for 3 rounds total.
Each round takes about 5 minutes. Doing three rounds will give you a complete full-body strength workout in under 15 minutes.
Strength Training Mindset Tip For Seniors
When doing the 3 full-body strength exercises for seniors described in this post, don't be afraid to challenge yourself with the right amount of weight.
Many seniors use very light weights, but that can send the wrong message to your brain.
If you think of your self as weak and fragile, you become weak and fragile.
If you think of your self as strong and resilient, you become strong and resilient.
So use weights that are challenging, but still safe.
Building strength starts with believing that you can.
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