Paige Waehner - Strength Training for Seniors - Increase your Balance, Stability, and Stamina to Rewind the Aging Process

1 x 12 reps

SEATED TRICEPS EXTENSIONS

Sit tall in a sturdy chair and hold one weight in both hands. Take the weight straight up overhead and keep the core engaged. Bend the elbows, lowering the weight behind your head until the elbows are at about 90-degree angles. Squeeze the back of the arms to lift the weight back up and repeat. Suggested weight: heavy.

1 x 12 reps

WALL PUSH-UPS

Stand about 2 feet from a wall with your arms straight out in front of you, palms on the wall. Your hands should be shoulder-width apart and at shoulder height. Bend the elbows and lean your body towards the wall until your nose almost touches it. Keep your back straight and abs in. Push back to start and repeat. You can adjust the difficulty by standing closer (easier) or further away (harder).

1 x 12 reps

SEATED CALF RAISES

Sit tall at the edge of a chair and place the palms on the thighs. Press down into the thighs as you lift up onto the toes, squeezing the calves. Lower and repeat.

1 x 12 reps

SEATED LEG EXTENSIONS

Sit tall at the edge of a chair and cross the arms over the chest (more difficult) or keep them on either side of the chair. Squeeze the right thigh as you extend the right leg straight, keeping the left foot on the ground. Lower and repeat all reps on one side before switching sides.

1 x 12 reps

CHAIR HEEL SLIDES

Sit tall on a chair with gliding devices under each heel, feet flexed. Press the right heel into the gliding device and slide the leg out. Continue to press into the gliding device to slide the right heel back in. Repeat, alternating sides.

1 x 16 reps

CORE AND BALANCE WORKOUT 1

Begin with the warm-up workout or your own light warm-up. Complete each exercise as shown for the suggested time and/or reps, skipping any moves that cause pain or discomfort.

EQUIPMENT NEEDED

A sturdy, unmoving chair

One medium weight

KNEE LIFT AND HOLD

Stand behind a chair and hold on with both hands for balance. Lift the right knee up and hold for as long as you can, up to 30 seconds. Lower and repeat on the other side.

1 x 3 reps on each side

REAR LEG LIFT

Stand behind a chair and hold on with one hand for balance. Keeping the core engaged and the back straight, lift the right leg straight behind you, keeping the leg straight and squeezing the glutes. Lower and repeat on the same side before switching legs.

1 x 15 reps

CLOCK REACH

Hold on to a chair with your left hand and lift your right knee. Hold the knee up as you reach forward with the right hand towards what would be 12 on a clock. Next point your arm to 3 and, finally, point behind you at 6. Bring your arm back to number 3, then to 12, looking straight the entire time.

1 x 2 reps on each side

SAME SIDE KNEE/ARM LIFT

Stand in front of a chair and hold on with the right hand for balance. Raise your left hand over your head and slowly raise the left foot off the floor. Hold for 10 seconds and repeat, alternating sides.

1 x 3 reps on each side

SIDE LEG LIFT WITH CHAIR

Stand and hold on to a chair for balance. Shift the weight to the left foot as you lift the right leg straight out to the side as high as you can without moving or tilting the torso. Lower and repeat all reps before switching sides.

1 x 16 reps

SEATED SIDE BENDS

Sit tall at the edge of a chair and lace the hands behind the head, elbows out. Keeping the hips and knees facing forward, lean to the right as far as you can, squeezing the right side of the waist. Return to start and repeat, alternating sides.

1 x 16 reps

SEATED ROTATIONS

Sit tall and hold a medium weight in both hands at chest level, elbows parallel to the floor. Keeping the hips and knees facing forward, squeeze the weight and rotate to the right as far as you can. Return to the center and repeat, alternating sides.

1 x 16 reps

SEATED CROSSOVER CRUNCHES

Sit tall and lace the hands behind the head, elbows out. Lift the right knee and rotate the opposite shoulder across the body, squeezing the right side of the waist. Lower and repeat, alternating sides. Keep the elbows out the entire time instead of bending them forward.

1 x 16 reps

CHAIR PRESS-UPS

Sit tall and place the hands on either side of the hips. Press into the chair and lift the hips a few inches off the chair, bracing the core. Lower and repeat.

1 x 12 reps

CHAIR KNEE LIFTS

Sit tall and grip either side of the chair. Keeping the back straight, gently lift the feet off the ground, keeping the knees bent and squeezing the lower abs. Lower and repeat.

1 x 12 reps

This week you’ll have new exercises to take you to the next level in building strength and fitness. The exercises will be familiar, but with a twist that helps you build on everything you’ve worked on during the first two weeks.