Body Strength: Total Body Strength Workout for Seniors

Total Body Strength Workout for Seniors

While everyone can benefit from lifting weights, older adults can reap even more benefits, giving you a stronger, healthier body. Having a strong body helps you avoid injuries, falls, pain, and other issues associated with getting older.

You will gradually lose muscle mass as you age if you don't do anything to maintain it. When you keep or gain more muscle, you may actually live longer and you'll certainly have a better quality of life.

This total body workout is a great way for older adults to get started with strength training. The exercises focus on building total body strength with an emphasis on improving balance, stability, and flexibility.

Older woman lifting weights — Inti St Clair/Getty Images

The key to starting weight training if you're new to it or it's been a long time is to gradually ease into lifting weights. Lifting weights can cause soreness, which is normal, but it shouldn't cause too much pain or discomfort.

See your doctor before trying this workout if you have any pain, injuries or other conditions you're dealing with. Take your time with the moves and only add weights or resistance when you feel comfortable with the exercises.

Equipment Needed

Various weighted dumbbells, an exercise ball, a resistance band a medicine ball, a chair and a step or staircase.

How to Do the Total Body Strength Workout

Begin with a 5 to 10 minute warm-up of light cardio (walking in place, etc.).
Perform each exercise as shown for 1 set, using no weight or light weights to get used to the exercises. Weights are suggested for each exercise but modify them according to your fitness level and goals. Focus on form at first. It's better to go light on the weights in the beginner.
To progress, add a set each week until you're doing a total of 3 sets of each exercise with 30 seconds of rest in between each set.
Do this workout one or two nonconsecutive days a week, taking at least one day of rest between workouts.
If you do feel very sore, give yourself extra rest days as needed and back off during the next workout.

A squat is a movement we do all day, getting up and down from chairs, in and out of our cars and more. Practicing this move with good form will help you build strength in the hips, glutes, and thighs.

Stand in front of a chair with feet about shoulder-width apart.
Bend the knees. Send the hips back and the arms straight out in front of you to balance.
Sit all the way down and, as soon as you make contact with the chair, stand back up.
Try to stand up without rocking back or using momentum. Instead, put the weight on your heels and push into the floor to stand up.
Repeat for 12 reps.

Modifications

Easier: You can also place your hands on your thighs for support or sit next to a rail if you need more support in standing up.
Harder: Hold weights in your hands for added intensity.