As you age, it is more important than ever to regularly perform muscle-strengthening or resistance training exercises in order to maintain your strength, stability… and ultimately your independence. We understand that getting started on a strength training workout can be overwhelming, so the exercises we have shared below are designed to strengthen your entire body with a safe routine you can easily do from home.
1. Wall Plank Reach
Begin in an upright standing position with your hands against the wall. Move your feet back to increase the angle of your body, keeping your head, shoulders, hips, and legs in alignment. Tighten your core, then reach overhead with one hand.
Bring your hand back to the wall and then repeat the movement with your opposite hand. Repeat the movement, alternating hands.
Wall Plank Reach
Start off with 1 set of 5-10 repetitions on each side.
Progression Exercise 1:
Begin in a 4–point position with your knees under your hips and then your hands beneath your shoulders. Walk your hands forward to move into a plank position from your knees, maintaining good alignment with your head, shoulders, hips, and knees. Tighten your core, then reach forward with one arm.
Lower your hand back to the floor, then repeat the movement with your opposite arm. Repeat the movement, alternating arms, in this beginner strength workout for beginners.
Progression Exercise 1
Progression Exercise 2:
Firstly, begin in a 4–point position with your knees under your hips and your hands beneath your shoulders. Walk your hands forward and then raise to your toes to move into a plank position, maintaining good alignment with your head, shoulders, hips, and toes. Lastly, tighten your core, then reach forward with one arm.
Bring your hand back to the floor, then repeat the movement with your opposite arm. Repeat the movement, alternating arms.
Progression Exercise 2
2. Plank Kick Back
Begin in an upright standing position with your hands against the wall for this strength workout for beginners. Move your feet back to increase the angle of your body, keeping your head, shoulders, hips, and legs in alignment. Tighten your core and then place all of your weight on one leg. Kick one leg back.
Bring your leg back to the starting position and then repeat the movement with your opposite leg. Repeat the movement, alternating legs.
Plank Kick Back
Start off with 1 set of 5-10 repetitions on each side.
Progression Exercise 1:
Begin in a 4–point position with your knees under your hips and then your hands beneath your shoulders. Walk your hands forward to move into a plank position from your knees, maintaining good alignment with your head, shoulders, hips, and knees. Tighten your core, then kick one leg upward.
Lower your leg to the starting position and then repeat the movement with your opposite leg. Repeat the movement, alternating legs.
Progression Exercise 1
Progression Exercise 2:
Begin in a 4–point position with your knees under your hips and your hands beneath your shoulders. Walk your hands forward to move into a plank position, maintaining good alignment with your head, shoulders, hips, and toes. Tighten your core, then lift one leg upward.
Lower your leg to the starting position and then repeat the movement with your opposite leg. Repeat the movement, alternating legs.
Progression Exercise 2
3. Split Squats with Bicep Curls
Perform this strength workout for beginners with bodyweight or add dumbbells for resistance.
Begin in an upright standing position, keeping your head, shoulders, hips, and legs in alignment. Take a big step back with one leg. Tighten your core, then lower your back knee to the ground, lowering your hands toward the floor.
As you raise back up, then curl your arms to bring your hands to shoulder-height. Repeat the sequence of movements on the opposite side.
Split Squats with Bicep Curls
Start off with 1 set of 5-10 repetitions on each side.
4. Squat to Press
Perform this exercise with bodyweight or add dumbbells for resistance.
Begin in an upright standing position with your feet shoulder-width apart. Tighten your core, then bend through your hips and knees to move into a deep squat, ideally bringing your knees to a 90-degree angle.
Raise back up to a standing position and then extend your arms overhead. Return to the starting position and then repeat the movement.
Squat to Press
Start off with 1 set of 5-10 repetitions.
5. Deadlift to Row
Perform this exercise with bodyweight or add dumbbells for resistance.
Begin in an upright standing position with your legs hip-width apart. Maintain good alignment with your head, shoulders, hips, and legs. Tighten your core, then slightly bend your knees and then pivot through your hips to bend your upper body forward, ideally to be parallel to the floor.
Raise back up, then pull your arms back in a rowing motion, keeping your elbows 30 to 45 degrees away from your body. Repeat the movement.
Deadlift to Row
Start off with 1 set of 5-10 repetitions.
6. Sumo Squat Front Raise
Perform this exercise with bodyweight or add dumbbells for resistance.
Begin in an upright standing position with your legs considerably wider than hip-width apart and then your toes pointed slightly outward. Tighten your core, then bend your knees and hinge through your hips to move into a deep squat, lowering your hands between your legs.
Raise back up to a standing position, then raise your arms in front of your body to shoulder-height. Repeat the movement.
Sumo Squat Front Raise
Start off with 1 set of 5-10 repetitions.
If you want to strengthen your muscles but just don't know how to get started, be sure to give these simple exercises a try. We are sure you will feel stronger and more stable in no time.
Looking for an easy home workout to enhance strength and independence as you age? Check out the Functional Strength for Seniors.
