This full body workout for seniors is so gentle that it makes building strength truly achievable no matter what your age is. Why is that important? Because strength is what keeps your body functioning the way you want it to! Reaching, bending, walking, lifting… everything is easier with more muscle. All it takes is a simple, well-designed routine to build up any strength or fitness you’ve lost over the years. So let’s get started with this short, safe & truly gentle workout for aging adults!
Benefits of full body exercises
- Improves everyday movements like reaching, lifting & bending
- Increases mobility & balance
- Gives you more energy
- Improves joint mobility & function
- Increases coordination & agility
- Improves function of all major muscle groups
- Prevents muscle loss
- Increases strength more efficiently
- Makes you feel good!
If you’re just getting started with exercise in your later years it’s important to know that just as your body has changed, so too, has the way you workout. Read this article “What Exercises Seniors Should Avoid (With Easy Alternatives)” so you don’t risk hurting yourself.
Equipment needed:
- Light dumbbells
- Light resistance band
- Optional: yoga mat
The 20 Minute Full Body Workout For Seniors
Simply follow along step-by-step with the video class or read the instructions below.
Bent Over Row With A Band
How to do it:
- Step onto the resistance band with feet shoulder width apart
- Cross the handles so the band makes an “X” shape
- Bend over slightly by hinging at the hips with knees bent, keeping your back flat & your chest up
- Pull the handles up & back while pinching your shoulder blades together
- Pause for a second then back down
- Repeat for 10 repetitions.
10 Repetitions x 2 Sets
Take a short 20-30 second break between sets
Wall Push Up
How to do it:
- Stand with toes approximately 1.5-2 feet away from the wall
- Put hands against the wall just outside of shoulder-width apart
- Keep chest up tall and bend your elbows, allowing your chest to come close to the wall
- Straighten your elbows and return to starting position
- Repeat for 10 repetitions
Modification Tip: If it’s too easy for you, just back up so you’re feet are further away from the wall
10 Repetitions x 2 Sets
Take a short 20-30 second break between sets
Hip Hinge
How to do it:
- Stand with feet facing forward, knees slightly bent
- Hinge at the hips and don’t use your low back
- Inhale and bend straight over by sticking your butt back slightly
- Hold for a second
- Exhale as you lift your body back up to starting position
- Repeat 10 times
10 Repetitions x 2 Sets
Take a short 20-30 second break between sets
Dumbbell Side Bends
How to do it:
- Standing in a narrow stance, hold weight in one hand
- Allow shoulder to drop, letting the dumbbell glide down towards the outside of your knee
- Reverse direction and return to starting position
- Repeat for 10 repetitions
- Take a short 20-30 second break
- Repeat on other side for 10 repetitions
10 Repetitions Per Side x 2 Sets
Take a short 20-30 second break between sets
Modification Tip: You can choose whatever weight of dumbbell you want. To increase the intensity, choose a heavier weight. To decrease the intensity choose a lighter weight.
Body Weight Squat
How to do it:
- Stand with feet just outside of shoulder width apart & feet angled out by 15-30 degrees
- Counterbalance yourself with your hands extended out in front of you
- Keeping most of the weight in the middle of your foot, squat down slowly, bringing your knees out over top of your feet as your butt goes back a little bit
- Push yourself back up to starting position quickly
- Repeat for 10 repetitions
10 Repetitions x 2 Sets
Take a short 20-30 second break between sets
Modification Tip: If you are worried about your balance, put a chair behind you so that when you squat your butt touches the edge of the chair before coming right back up again. Only squat as deeply as your body allows you. Don’t force it—you don’t need to go as deeply as possible.
If you want to continue getting stronger with quick & easy full body workouts for seniors then sign up for the full length program! “Full Body Fitness & Strength For 55+” is a 5 day course that lets you continue to build up strength in all your joints & muscles—so you can function better & better day by day.
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