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

1 x 12 reps

DEADLIFTS

Stand with the feet about hip-width apart and hold weights in front of the thighs. With the knees slightly bent, tip from the hips, keeping the back straight and the abs in while taking the weight towards the floor. Don’t round at the shoulders, but keep the back flat and keep the weights close to the body like you’re shaving your legs. Squeeze the butt to lift up and repeat. Suggested weights: Heavy.

1 x 12 reps

KNEE LIFTS WITH BANDS

Take a light to medium resistance band and tie it around your ankles with about three inches between your ankles. You may need to adjust the length to increase or decrease the tension in the band. Holding on to a chair for balance, lift the right knee up as high as you can, feeling it in the front of the thigh. Lower and repeat for all reps before switching sides.

1 x 12 reps

HAMSTRING CURLS WITH BANDS

Take a light to medium resistance band and tie it around your ankles and position the band so that it’s under the right foot and around the left ankle. Keeping the foot flexed and holding on to a chair for balance, lift the heel towards the glutes, squeezing the back of the thigh. Lower and repeat for all reps before switching sides.

1 x 12 reps

REAR FLIES WITH BANDS

Stand holding a light to medium resistance band in both hands a few inches apart. You may need to adjust your hand position to make this exercise easier or harder. Taking the arms straight out in front of you, open the hands and squeeze the shoulder blades together as you take the arms straight back, stopping at torso level. Return to start and repeat.

1 x 12 reps

ONE ARM DUMBBELL ROW

Stand with the right leg back in a staggered stance, right leg straight and the left leg bent. Hold a weight in the left hand and rest the right hand on the front thigh to support the lower back. Tip forward, back straight and the weight hanging down. Bend the elbows and pull the weight up, bringing the elbow to torso level and squeezing the back. Lower and repeat for all reps before switching sides. Suggested weights: heavy.

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

FRONT RAISE

Stand with feet hip-width apart and hold weights directly in front of the thighs, palms facing the thighs. Keeping the core engaged, lift the weights straight up in front of you to shoulder level. Lower and repeat. Suggested weights: light.

1 x 12 reps

ROTATING BICEPS CURLS

Stand with feet hip-width apart and hold weights at your sides with the palms facing in. Bend the elbows to curl the weights up towards the shoulders, rotating the hands so that they’re facing the shoulders at the top of the movement. Lower and repeat. Suggested weights: medium to heavy.

1 x 12 reps

KICKBACKS

Stand with feet hip-width apart and hold weights in each hand. Tip from the hips, abs engaged and the back flat, tilting forward to about 45 degrees. Pull the elbows up to torso level and, holding that position, extend the arms, taking the weights behind you and squeezing the back of the arms. Lower the weights and repeat. Suggested weights: light to medium.

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: medium.

1 x 12 reps

CORE AND BALANCE WORKOUT 2

Your next core and balance workout includes a variety of new standing and floor exercises. Complete each exercise as shown for the time and/or reps shown, skipping any moves that cause pain or discomfort.

EQUIPMENT NEEDED

A sturdy chair

A mat

LEG LIFT

Stand tall with the hands on the hips. Shift the weight to your left leg as you slowly lift the right leg out to the side, foot flexed. Lift it as high as you can without tilting to the other side. Lower and repeat for all reps before switching sides.

1 x 16 reps

HEEL TO TOE WALK

Begin at one end of the room and step forward with the right foot. Bring the left foot in front of the right, taking the left heel in front of the right foot. Now step the right foot forward, bringing the right heel in front of the left foot. You may need to hold on to a wall for balance at first. Continue across the room then turn around and come back, completing three laps.

ROCK THE BOAT

Stand with the feet wide, hands on the hips. Shift your weight to the left leg and lift the right knee up, taking the foot a few inches off the ground. Step back down and shift to the right, lifting the left leg up. Continue going from side to side.