Fitness & Strength Workout for Seniors

By | 28 May 2020

Fitness & Strength Workout for Seniors


The last exercise video for 2018. 🙂 What a pleasure this year has been.

In this workout, we get our heart rate up and do some strengthening exercises for our body also.

Warmup – Marching on the spot – 30 seconds
High Knee Marching – 2 Minutes
Shoulder Press x 10
Bent Over Row x 10
High Knee Marching – 1 Minute
Sit to Stand (Slow) x 5 (or knee extensions – x 10 each leg)
High Knee Marching – 30 seconds
Cool down – Seated Shoulder Rolls x 5

(To get straight into the exercise go to 0:55 minutes).

Do your best and any questions ask below

See you next time!

– Mike

For a *F-R-E-E* 4 week senior’s exercise eBook, plus seniors’ health and exercise tips and much, much more. Sign up to More Life Health mailing list: Click Here:

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** For those who use closed captioning, these are usually completed 2-5 days after the initial posts of the videos*

More Life Health offers health, fitness and nutritional information and is designed for educational purposes only.
All videos and information is not medical advice. Mike is a licensed Physiotherapist; however he is not your Physiotherapist and cannot diagnose you over the internet.
You should not rely on this information as a substitute for, nor should it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a Doctor or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk
You should consult your Doctor or other health care professional before starting a More Life Health program or any other fitness program to determine if it is right for your needs.
Do not start this fitness program if your doctor or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

In this 15-minute video that features exercises for seniors, Go4Life fitness instructor Sandy Magrath leads older adults through a workout featuring a warm up; strength, flexibility, and balance exercises; and a cool down. Designed specifically for adults over age 50, this workout can be done at home, at work, at the gym—almost anywhere! You’ll need a sturdy chair with arms; two equally weighed objects like dumbbells, soup cans, or water bottles; two tennis balls; and a towel. The video also includes instructions on how to modify some of the exercises to meet different needs.

This workout for seniors begins with a simple exercise warmup. Sandy then leads the group through a series of strength and balance exercises, starting with 10 arm curls. She then demonstrates how to perform the overhead arm raise while holding the arms at a 90-degree angle using weights, such as soup cans, water bottles, or dumbbells.

Next, Sandy demonstrates how to perform the chair dip and the chair stand to exercise the abdomen muscles. To work the lower body, the group performs a set of leg exercises using a chair. Sandy shows the group how to maintain good posture while doing a set of ten leg raises on each side. To work the hamstrings and the glutes, the group does the back leg raise. For the last exercise, Sandy coaches the group through a set of hand grip exercises using tennis balls.

To conclude the workout, Sandy leads the group in some cool down and flexibility exercises. Stressing the importance of stretching after exercising, she shows the group how to use the towel to stretch the arm muscles on either side. The group finishes with some ankle and calf muscle stretches.

The Go4Life Campaign from the National Institute on Aging focuses on encouraging older adults to make exercise and physical activity a part of their daily life. Use the Go4Life Everyday Exercises to practice the four types of exercise that are important for older adults: strength, balance, flexibility, and endurance:

Visit for online resources, motivational tips, and free materials that can be sent to your home.

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Thank you and Go4Life!

This video was developed by the National Institute on Aging (, part of the National Institutes of Health (

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Video Rating: / 5

24 thoughts on “Fitness & Strength Workout for Seniors

  1. Steven Yates

    The exercises are helpful but he takes too much time talking before getting started and between exercises.

  2. Solange Gibbins

    I am 72 years old and really enjoy this 15 minute workout. I feel so much better since I have been doing it every day. Sandy explains it well and she is lovely! I have started exercising since the lockdown. For me it's better than Pilates. Many thanks! Malaga, Spain

  3. Beatriz Ingham

    Sandy Magratn, Irene and Miller, Chrysall and Jerry come to my apartment in Buenos Aires
    every afternoon, and we exercise together. I love every minute! Sandy has the right voice,
    rythm, attitude, she is kind and enthusiastic! Thank you! Trixie Ingham, Buenos Aires

  4. ShesThe1yup

    You sound so nice, I tried to do a routine with someone that was way too hard, this seems do-able infact I could prob go harder but at least I wont have to think I CAN'T do it. 😀

  5. Beatriz Ingham

    I love the exercise routine every day more! Thank you !!! Trixie, Buenos Aires, Argentina

  6. Celeste Connor

    The instructor is adorable. Thanks for this routine! I really need help keeping flexible now as I am staying-in-place in a small apartment.

  7. kpadmalatha rao

    I am 72 years old. Started doing these exercises I feel very good afterwards. Good exercises during this lockdown period as going out for walks is forbidden. Thanks a lot for these simple exercises.

  8. Tita Ruiz Ten

    yo no teno nada en rodillas, pero una amiga me dice q de mayor no se deben hacer esos q intervienen las rodillas.

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