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

Begin with your warm-up and then complete each exercise as shown for the suggested reps and sets. As with the previous workout, do one set of each exercise during Week 3 and, during Week 4, do two sets with a 10- to 30-second rest between each set.

As before, skip any exercise that causes pain.

EQUIPMENT NEEDED

Light, medium, and heavy weights

A sturdy, unmoving chair

A mat

SUGGESTED WORKOUT SCHEDULE

Day 1: Total Body Strength 2/Flexibility

Day 2: Rest or active movement

Day 3: Total Body Strength 2/Flexibility

Day 4: Rest or active movement

Day 5: Rest or active movement

Day 6: Core and Balance Workout 1

Day 7: Flexibility

HOVER SIT AND STAND

Stand in front of a sturdy chair and hold a weight in both hands at chest level. Bend the knees and squat as though you’re going to sit down, but stop just before you sit all the way down. Press into the heels to stand and repeat. Suggested weights: heavy.

1 x 12 reps

REVERSE LUNGES

Holding weights in each hand, step back with the right foot about 2 to 3 feet and bend the knees and lower into a lunge. Make sure you go straight down, taking the right knee towards the floor, keeping the front knee behind the toes. Step back to start and repeat on the same side before switching sides. Suggested weights: light.

1 x 12 reps

GOOD MORNINGS

Stand tall and hold a weight in both hands behind the head. Keeping the back straight and with a slight bend in the knees, tip from the hips and lean forward (back flat) until you’re parallel to the floor or you feel a stretch in the back of your thighs. Return to start and repeat. Suggested weight: light.

1 x 12 reps

SINGLE ARM DUMBBELL ROW

Stand behind a chair and hold on with the right hand for balance. Hold a weight in the left hand and tip from the hips with the back flat until the torso is at about a 45-degree angle, weight hanging down. Bend the elbow and pull the weight up, bringing the elbow to the torso squeezing the back. Lower and and repeat for all reps before switching sides. Suggested weight: heavy.

1 x 12 reps

LATERAL RAISE

Stand tall with good posture and hold weights in both hands with the palms facing out right next to the hips. Lift the arms straight up to the sides just to shoulder level. Lower and repeat. Suggested weights: light to medium.

1 x 12 reps

OVERHEAD PRESS

Stand with feet hip-width apart and hold weights with the elbows bent and in line with the shoulders like a goal post. Keeping the core engaged, press the weights up overhead. Return to start and repeat. Suggested weights: light.

1 x 12 reps

HAMMER CURLS

Stand with feet hip-width apart and hold weights in both hands next to the thighs, palms facing in. Bend the elbows and curl the weights up to shoulder level, keeping the palms facing in. Lower and repeat. Suggested weights: medium.

1 x 12 reps

STANDING TRICEPS EXTENSIONS

Holding one weight in both hands, place the feet about hip-width apart and take the weight straight up. Bend the elbows, taking the weight behind your head until your elbows are at 90-degree angles. Squeeze the back of the arms to lift the weight back up and repeat. Suggested weight: medium to heavy.

1 x 12 reps

STRAIGHT LEG RAISES

Stand next to a wall or chair for balance. Flex the right foot and lift the right leg straight up as far as you can without tilting the torso back. Lower and repeat for all reps before switching sides.

1 x 12 reps

MODIFIED FLOOR PUSH-UPS

Using your mat, get on all fours with the hands about shoulder-width apart. Bend the elbows and keep the back straight as you bring your nose towards the mat. Press back up and repeat. To make it harder, walk the hands forward to put more weight on the upper body.

1 x 12 reps

CHEST PRESSES

Lie down with the knees bent and hold weights in both hands directly over the chest. Bend the elbows and lower them towards the floor, just briefly touching at the bottom. The arms should look like goal posts. Press the weight back up and repeat. Suggested weights: light to medium.

1 x 12 reps

Your workouts continue progress with new and challenging exercises this week. Begin with your warm-up and then perform each exercise as shown. During Week 5, do one set of each exercise. During Week 6, do two sets of each exercise with 10 to 30 seconds of rest in between sets.

Be sure to skip any exercise that causes pain.

EQUIPMENT NEEDED

Light, medium, and heavy weights

A sturdy, unmoving chair

A light to medium tension resistance band

A mat

SUGGESTED WORKOUT SCHEDULE

Day 1: Total Body Strength 3/Flexibility

Day 2: Rest or active movement

Day 3: Total Body Strength 3/Flexibility

Day 4: Rest or active movement

Day 5: Rest or active movement

Day 6: Core and Balance Workout 2

Day 7: Flexibility

SQUATS WITH WEIGHTS

Stand with feet about hip-width apart and hold weights in both hands at your sides. Bend the knees and send the hips back, squatting as low as you can. Press up and repeat. Suggested weights: medium to heavy.

1 x 12 reps

FORWARD LUNGES

Stand with feet together and hold weights in both hands. Step forward with the right foot about two to three feet in front of you. Bend the knees and bring the back knee straight down towards the floor. Press into the heel to return to start and repeat for all reps before switching sides. Suggested weights: light to medium.