20 Min Strength Training for Seniors and Beginners | Gentle Exercises | Day 6 Better Balance Program

20 Min Strength Training for Seniors and Beginners | Gentle Exercises
Day 6 of the 15-Day Better Balance Program

Without weights, this workout can be done everyday. But strength training like this that hits all of your major muscle groups with weights should be done twice a week with at least one day of rest to allow your muscles to recover. The weight you choose depends on the exercise — so for shoulder work, stick with no weights or very light weights because small muscles support your shoulder joint. Here’s a link to more info and a video on how to select the right weight:

This workout is part of the 15-Day Better Balance Program for Seniors, designed to gradually improve balance, mobility, strength, and walking confidence.

This workout is part of the 15-Day Better Balance Program for Seniors, designed to gradually improve balance, mobility, strength, and walking confidence.
▶ Learn more here:

▶ Follow the full program in this playlist here:

00:00 Introduction
04:13 Marching with weights
05:15 Heel Raises
06:18 Step Outs
07:50 Single Arm Pulls
10:14 Goal Post Lifts
12:16 Single Arm Lifts
13:31 Tricep Kickbacks
14:30 Hammer Curls/Kicks
15:59 Side to Side Abs
11:37 Circle Arms/ Hamstring Curls

Estimated calorie burn for:
🔥 A 120 lb (54.4 kg) person: 55 calories
🔥 A 200 lb (90.7 kg) person: 91 calories

👉 Join us for Day 7 of the 15-Day Better Balance Program — 15 Minute Chair Yoga:

Please note that these estimates are rough calculations and don’t take into account individual variations, such as fitness level, walking speed, terrain, and other factors that can affect calorie burn. Additionally, these estimates include the calories burned during the exercise itself and do not account for the calories burned at rest or through other activities throughout the day.

Want more ways to increase your muscle mass and bone density? Try these:

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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.