Total body 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.

Getting Started

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.

Chair Squat

Ben Goldstein

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.

1. Stand in front of a chair with feet about shoulder-width apart.
2. Bend the knees. Send the hips back and the arms straight out in front of you to balance.
3. Sit all the way down and, as soon as you make contact with the chair, stand back up.
4. 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.
5. 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.

Knee Lifts with a Med Ball

Ben Goldstein

This move is great for working on upper body endurance as well as balance and stability.

1. Hold a light weight or medicine ball (2 to 5 pounds) in both hands, straight up over your head.
2. Lift the right knee up to waist level while bringing the arms down, touching the weight or the ball to the knee.
3. Lower the right knee and take the ball all the way up.
4. Now lift the left knee to hip level, bringing the ball down to the knee.
5. Return to start and repeat, alternating sides.
6. Continue for 30 to 60 seconds.

Modifications:

• Harder: You can add intensity by speeding the movement up, while still maintaining control of the weight and your body. and lifting the knees as high as you can.
• Easier: You can also use no weight at all or just hold the weight at chest level as you lift the knees.
• If you have back or knee problems, you may want to avoid the upper body portion of the move and just do the knee lifts.

Side Leg Lifts

Ben Goldstein

This move improves your balance as well as strengthening both legs. The standing leg has to use more stabilizer muscles to keep your body stable and the lifting leg helps you build strength in the hips and glutes.

You can use a resistance band around the ankles for more intensity or do it without any resistance.

1. Stand sideways to a chair or wall for support and tie a resistance band around your ankles (optional). You can also use light ankle weights as well, 1 to 5 pounds.
2. Shift the weight into the right leg and lift the left leg out to the side, foot flexed and hips, knees and feet in alignment. The toes should be facing the front of the room.
3. Try to lift the leg without tilting at the torso—hold the torso upright as you lift the leg a few inches off the ground.
4. Lower back down and repeat for 12 reps on each leg.

Lat Pulls With Bands

Ben Goldstein

This move strengthens the lat muscles on either side of the back that you use every day for pulling movements like opening doors or picking things up.

1. Stand or sit holding a resistance band in both hands up over your head.
2. Your hands should be wider than shoulder-width so that there is tension on the band. You may need to adjust your hands to change the tension.
3. Make sure you back is flat and your abs are engaged.
4. Keep the left hand in place and contract the muscles on the right side of your back to pull the elbow down towards the rib cage.
5. Press back up and repeat for 12 reps on the right side.
6. Switch sides and do 12 reps on the left side.

Bicep Curls

This exercise strengthens your biceps, muscles that you use every day when you carry things, open doors, or pick things up.

1. Stand with feet about hip-width apart and hold dumbbells in each hand. Suggest weight: 5 to 8 pounds for women, 8 to 15 pounds for men. Alternatively, you can use a kettlebell as shown.
2. With your palms facing out, contract the biceps and curl the weight up towards your shoulder. Try not to move the elbow as you curl the weights up.
3. Lower the weight back down, but keep a slight bend in the elbow at the bottom. Don't swing the weight and keep the elbows static as you curl the weights.
4. Repeat for 12 reps.

Tricep Extension

Ben Goldstein

The triceps work hard every time you do any kind of pushing movement, so you want both sides of the arm to be strong and balanced.

1. Sit or stand and hold a medicine ball or weight in both hands. Suggested weight: 4 to 10 pounds for women, 8 to 15 pounds for men.
2. Take the weight straight up overhead, with your arms straight and next to the ears.
3. Slowly bend your elbows, taking the weight back behind the head until your elbows are at about a 90-degree angle.
4. Squeeze the arms to pull the weight back to start without locking the elbows.
5. Repeat for 12 reps, keeping the back straight and the abs in.

Bird Dog

Ben Goldstein

This move strengthens the abs as well as the lower back and glutes. If your knees hurt or you can't kneel, try the move lying flat on the floor and just lifting the opposite arm and leg.

1. Begin on your hands and knees with your back straight and the abs pulled in.
2. Lift the right arm up until it is level with the body and, at the same time, lift the left leg up and straighten it until it is parallel to the floor.
3. Hold for several seconds, lower and repeat on the other side, this time lifting the left arm and right leg.
4. Continue alternating sides for 12 reps.

If you feel shaky, start with just the arms and legs separately until you feel more comfortable. 

Ball Taps

This move is great for the core as well as for balance and stability.

1. Sit in a chair and place a ball front of both feet. This can be any kind of small ball or even a phone book or some other object if you don't have a ball.
2. Sit straight up and try not to rest against the back of the chair, keeping your back straight and your abs contracted.
3. Start with your hands behind your head (optional) and lift your right foot and tap the top of the ball.
4. Take it back down to the floor. Switch sides and do the same with your left foot, alternating each foot for all repetitions.
5. Repeat for 30 to 60 seconds.

Step Ups

 Step ups. Laura Williams

This exercise strengthens the muscles that support the knee. If you have knee problems or this bothers you, you might want to skip this exercise.

1. You can do this exercise on a staircase with rails or on a step if you have one.
2. If you're on a staircase, stand at the bottom step and step up with your right foot. Bring your left foot up onto the stair next to your right and then step back down on the floor (hold onto a rail if you need to).
3. Keep your right foot on the step the entire time as you step up and down with the left foot.
4. Do 12 reps on that foot and then switch, keeping your left foot on the step as you step up with the right leg.
5. Repeat for 1 set of 12 reps on each leg.

Hamstring Curls

This move works the back of the legs, muscles that also support the knees. You can also use ankle weights instead of a resistance band.

1. Stand in front of a chair and hold onto it for balance if you need to.
2. Loop a resistance band around your ankles (optional), keeping it looped under the standing foot. 
3. Bend your right knee, bringing your foot up behind you, kind of like you're kicking your own butt.
4. Keep the right knee pointing towards the floor and right next to your left knee.
5. Slowly lower back down and repeat for 12 reps on each leg.

Wall Push Up

Pushups work the upper body and this version allows you to gradually ease into pushups using a wall rather than doing them on the floor.

1. Stand a few feet away from a wall or stair rail tilt forward, back flat and abs in.
2. Place the hands on the wall at chest level, wider than the shoulders.
3. Pull the abs in and, keeping back straight, bend elbows and lower body towards the wall until elbows are at 90-degree angles.
4. Push back to start and repeat.
5. The farther away from the wall you are, the harder the exercise. Make sure you don't sag in the middle. Keep the abs tight and the back flat.
6. Repeat for 12 reps.

Chest Squeeze with Med Ball

This exercise strengthens the upper body, including the chest and arms.

1. Sit on a chair, back straight and abs in.
2. Hold a medicine ball or weight at chest level. Suggested weight: 4 to 6 pounds.
3. Hold the weight so that the elbows are bent and out to the sides and you're putting even tension on the ball with both hands, squeezing the chest.
4. Holding that tension, slowly push the ball straight out in front of you at chest level until the elbows are straight.
5. Continue keeping tension on the ball. It should feel harder the farther out you go.
6. Bend the elbows and pull the ball back to chest.
7. Repeat for 12 reps.

Lateral Raises

This exercise works the shoulder muscles that you use every time you lift something or put something on a shelf.

1. Stand with the feet hip-width apart and hold weights in both hands at your sides. Suggested weight: 3 to 8 pounds for women, 5 to 12 pounds for men.
2. Keeping a slight bend in the elbows and the wrists straight, lift the arms up to the sides.
3. Stop at shoulder level with your palms facing the floor.
4. Lower back down and repeat for 12 reps.

Seated Rotations

Seated rotations work all the muscles of the torso, including the abs and back.

1. Sit tall on a chair and hold weight or a medicine ball. Suggested weight: 5 to 8 pounds for women, 8 to 15 pounds for men.
2. Hold the weight at chest level, with shoulders relaxed and elbows out to the sides.
3. Keeping the hips and knees facing forward, rotate the torso to the right as far as you comfortably can.
4. Focus on squeezing the muscles around your waist.
5. Rotate back to center and then to the left, keeping the movement slow and controlled.
6. Continue alternating sides for 12 reps. One rep is to the right and left.

Source:

Orr R, Raymond J, Singh MF. Efficacy of Progressive Resistance Training on Balance Performance in Older Adults. ​Sports Med. 2008;38(4):317-343. doi:10.2165/00007256-200838040-00004.
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How much exercise if over 65?

What's the right mix of exercise activities to stay fit and reduce health risks over age 65? The American College of Sports Medicine and the American Heart Association have guidelines for adults over age 65, and for those age 50 to 64 with a chronic condition, such as arthritis. 

Choose Moderate or Vigorous Aerobic (Endurance) Exercise

Raise your heart rate for at least 10 minutes at a time. The guidelines show how you can do it with either moderately intense or vigorously intense physical activities.

Choose the activities you enjoy—dancing, brisk walking, cycling, or swimming. It's also fun to enjoy different activities throughout the week.

Moderate Aerobic Exercise for 30 Minutes a Day, Five Days a Week

• How Long: The minimum time for moderately intense aerobic exercise is 30 minutes per day. But you can break that up into shorter workouts of at least 10 minutes at a time. Note that this is the minimum. You are likely to get even more health benefits by doubling that amount of exercise, according to the US Department of Health and Human Services.
• How Often: At least five days a week
• What Does Moderate Aerobic Exercise Feel Like? You are at a moderate intensity when your breathing and heart rate are noticeably increased. You can still carry on a full conversation, but you will be breathing heavier and may be sweating. On a 10-point scale, with zero being a state of rest, moderate would be a 5 or 6.

• Kinds of Exercise: Brisk walking, easy jogging, treadmilling, elliptical trainer, bike riding, swimming, dancing.
• What Doesn't Count: You are not in the moderate intensity zone with an easy walk where you may be adding steps on your pedometer but not breathing heavier. You need to increase your walking speed or walk uphill or up stairs to boost your heart rate into the moderate zone.

• How to Start Walking: If you haven't been walking for exercise, see how to get started and build up your walking time to be able to enjoy 30 minutes at a time.
• Weekly Walking Workout Schedule: Use this workout plan to vary the intensity of your walking workouts.

Or, Vigorous Aerobic Activity for 20 Minutes on Three Days Each Week

• How Long: 20 minutes
• How Often: At least three days a week
• What Does Vigorous Aerobic Exercise Feel Like? At a vigorous intensity, you are breathing rapidly and no longer able to easily carry on a full conversation, just short phrases. Your heart rate is boosted and you will probably break a sweat. On a scale from 1 to 10, vigorous exercise would be a 7 or 8.
• Kinds of Vigorous Aerobic Exercise: With different levels of fitness in older people, some will achieve vigorous exertion with brisk walking. Others will need to jog or bike to increase their exertion to the vigorous level.

Add Strength Training Two to Three Days a Week

Strength training exercise is especially important for older adults to prevent loss of muscle mass and bone density, as well as to be able to move and function better.

• How Many: Do eight to 10 strength-training exercises, eight to 12 repetitions of each.

• How Often:: Two to three days each week
• What Are Strength Training Exercises? Lifting, pushing and pulling exercises will build muscle strength and endurance. You can use exercise machines at the gym, resistance bands, or free weights such as dumbbells, barbells, medicine balls. and kettlebells. In addition, if you are a gardener, you can count digging, lifting, and carrying as strength exercises.
• Strength Training Guide: Learn the fundamentals of strength training and how to get started.

Add Balance Exercise If You Are At Risk of Falls

Engaging in any exercise can help reduce your risk of falls. Adding balance exercise three times a week can further reduce fall risks.

The HHS guidelines recommend balance training with exercises such as backward walking, sideways walking, heel walking, toe walking, and standing from a sitting position. You can add these balance moves to your daily walk to enjoy both activities. Tai chi and yoga may also help develop balance.

Add Flexibility Exercises Such as Stretching

Take 10 minutes extra on each exercise day to stretch your major muscle and tendon groups. Take 10 to 30 seconds per stretch, and repeat each stretch three to four times. Flexibility will help you in your daily activities.

How Do the Guidelines Compare with Others?

The ACSM/AHA guidelines vary from the U.S. Department of Health and Human Services 2011 guidelines in only a minor way. The HHS guidelines call for 150 minutes of moderate physical activity in a week, and say to spread it out throughout the week. That is the same amount of exercise, but with more leeway in how it is apportioned throughout the week. The organizations say they endorse the HHS guidelines.

Customize an Activity Plan

Healthy older adults can get started on their own, but may want to work with a healthcare provider or trainer to devise a workout plan that is safe and appropriate. If you have a chronic condition, work with your doctor or another health professional to develop an activity plan that takes into account any of your health conditions, risks, and therapeutic needs. You will get the most out of the exercise you can safely do.

More Is Better—But Getting Started is Best

You don't have to stop with just performing the minimum exercise schedule listed. More frequent and longer workouts can further reduce health risks and help prevent weight gain.

However, some older adults may have limitations and not be able to meet the minimum. Any amount of exercise is better than none, so getting started is the key. You need to avoid inactivity. Get started with any level of activity.

Sources:

ACSM, AHA Support Federal Physical Activity Guidelines. American College of Sports Medicine. http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/acsm-aha-support-federal-physical-activity-guidelines.

Nelson ME, Rejeski WJ, Blair SN, et. al. Physical Activity and Public Health in Older Adults: Recommendation From the American College of Sports Medicine and the American Heart Association. Circulation. 2007;116(9):1094-1105. doi:10.1161/circulationaha.107.185650.

Physical Activity Guidelines for Americans, Chapter 5: Active Older Adults. HHS Office of Disease Prevention and Health Promotion. https://health.gov/paguidelines/guidelines/chapter5.aspx.
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