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

1 x 16 reps

CALF RAISE

Stand next to a wall for balance if needed and lift the heels as high as you can, squeezing the calves. Lower and repeat.

1 x 16 reps

OVER THE SHOULDER WALK

Starting at one end of the room, slowly take a step forward with one foot. At the same time, turn your head and look over your opposite shoulder. Keep looking in that direction as you slowly walk across the room. On the way back, look over the other shoulder as you walk. Repeat for 3 laps.

FLOOR CORE LEAN AND LIFT

Sit on your mat with the knees bent and hold on to the back of the thighs for support if needed. Keeping the hands on the knees, round back as far as you can, squeezing the core. Lift back up and repeat. To make it more challenging, take the hands off the knees and reach forward.

1 x 16 reps

CRUNCH AND REACH

Lie down on your mat with the knees bent. Take your left hand behind your head for support, gently cradling the head (try not to pull on the neck). Take the right hand straight up, contract the abs, and lift the shoulders off the floor as you reach towards the wall with the right hand. Lower and repeat for all reps before switching sides.

1 x 12 reps

CROSSOVER CRUNCHES

Lying on your mat with the knees bent, cross the left ankle over the right knee. Take the right hand behind the head for support and squeeze the abs to lift the shoulder blades off the floor. Rotate the torso, bringing the right shoulder towards the left hip and squeezing the left side of the waist. Lower and repeat for all reps before switching sides.

1 x 12 reps

BRIDGES

Lie down on your mat with the knees bent and the hands at your sides. Press into your heels to lift the hips up until your body is in a straight line from the knees to the hips. Slowly lower and repeat.

1 x 16 reps

BIRD DOG

Get on the hands and knees, with the hands directly under the shoulders and the knees directly under the hips. Slowly lift the left arm straight up and then lift your right leg straight out so that each is pointed in the opposite direction. Lower and repeat, alternating sides.

1 x 16 reps

Now that you’re further into the program, we’re going to change things up in the next two weeks by splitting the routine so that you’re doing an upper body workout and a lower body workout, along with your core and balance workout.

This allows you to do shorter workouts while focusing more attention on your individual muscle groups, building more strength, muscle, and functionality.

Begin with your warm-up, and then do each move for the suggested reps and sets. Do one set during Week 7, and two sets during Week 8, skipping any exercise that causes any discomfort or pain.

EQUIPMENT NEEDED

Light, medium, and heavy weights

Light to medium tension resistance band

A sturdy, unmoving chair

A mat

SUGGESTED WORKOUT SCHEDULE

Day 1: Upper Body Strength 1/Flexibility

Day 2: Rest or active movement

Day 3: Lower Body Strength 1/Flexibility

Day 4: Rest or active movement

Day 5: Rest or active movement

Day 6: Core and Balance Workout 2

Day 7: Flexibility

UPPER BODY WORKOUT 1

BAND ROWS

Loop the band under the feet and grab on to both handles. Tip from the hips, back flat and abs in until you’re almost parallel to the floor. Bend the elbows, pulling them up to torso level while squeezing either side of the back. If you need more tension, grab the band closer to the feet or loop the bands around your hands.

1 x 12 reps

DOUBLE ARM DUMBBELL ROWS

Holding weights in both hands, tip from the hips with a flat back, abs in. Bend the elbows, pulling the weights up in a rowing motion. Lower and repeat. Suggested weights: heavy.

1 x 12 reps

BENT OVER REVERSE FLIES

Sit on the edge of a chair and hold weights as you tip forward, keeping the back flat and the abs in. Squeeze the shoulder blades as you lift the arms straight out to the sides, elbows slightly bent and feeling it in the upper back and shoulders. Lower and repeat. Suggested weights: light.

1 x 12 reps

ONE ARM OVERHEAD PRESS

Sit tall and hold one weight in the right hand with the elbow bent, weight on the same level as the ear. Brace the abs and press the weight overhead. Lower and repeat for all reps before switching sides. Suggested weight: medium to heavy.

1 x 12 reps

BAND EXTERNAL ROTATIONS

Sit or stand and hold a resistance band in both hands in front of the torso, palms facing up. Keeping the shoulders down, squeeze the shoulder blades and open the hands out to the sides. Keep the elbows in the same position at the torso. Return to start and repeat. Take your hands closer if you need more of a challenge.

1 x 12 reps

BAND BICEPS CURLS

Loop a resistance band under one foot or both feet (more challenging). Hold the handles in each hand and bend the elbows, curling the weight up towards the shoulders. Slowly lower and repeat.

1 x 12 reps

CONCENTRATION CURLS

Sit on a chair and hold one weight in the right hand. Bend forward, supporting your body with the left hand and hang the weight down on the inside of the right thigh. Using your thigh as leverage, curl the weight up towards the shoulder. Slowly lower and repeat for all reps before switching sides. Suggested weight: heavy.