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

1 x 12 reps

BAND TRICEPS EXTENSIONS

Sit or stand and hold a resistance band in both hands a few inches apart. Bring the hands up to chest level, elbows out and parallel to the ground. Slowly straighten the right arm out, squeezing the back of the arms. Return to start and repeat for all reps before switching sides.

1 x 12 reps

ONE-ARM TRICEPS EXTENSIONS

Stand and hold a weight in the right hand straight up overhead. Place the left hand on the back of the right arm for support. Bend the right elbow, taking the weight behind the head. Squeeze the back of the arm to take the weight straight up again. Repeat for all reps before switching sides. Suggested weight: light to medium.

1 x 12 reps

PUSH-UPS

Get on all fours and slowly walk the hands forward until your back is flat and in a straight line, hands shoulder-width apart. Bend the elbows and keep the back straight as you bring your nose towards the mat. Press back up and repeat. If this is challenging, walk the hands back a bit.

1 x 12 reps

CHEST FLIES

Lie on a mat with the knees bent, and hold weights straight up over the chest with the palms facing in. Keeping a slight bend in the elbows, open the arms out to the sides, gently lowering your arms until they just touch the mat. Return to start and repeat. Suggested weights: light to medium.

1 x 12 reps

LOWER BODY WORKOUT 1

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

WIDE SQUATS

Stand with the feet wide, toes out at a slight angle and hold weights in front of the chest with the palms facing in. Keeping the knees in line with the toes, lower into a squat, keeping the knees back and abs in. Press into the heels, feeling it in your inner thighs and lower body to stand. Suggested weights: medium to heavy.

1 x 12 reps

SIDE STEP SQUATS WITH BANDS

Loop the band around the feet and hold on to each handle. Take a wide step out to the right as far as you can, pulling the band up to create tension. Lower into a squat and then step back to start. Repeat, alternating sides.

1 x 16 reps

BAND REVERSE LUNGE

Loop the band under the right foot and curl the band up to create tension. Step back with the left foot into a lunge, taking the back knee straight down towards the floor. Step back and repeat for all reps before switching sides.

1 x 12 reps

STATIC SIDE LUNGE

Hold a weight in both hands at chest level with the legs wide, toes facing the front of the room. Bend the right knee and send the hips back as you lower into a side lunge. Stand up and repeat, alternating sides. Suggested weight: heavy.

1 x 16 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. Keep the back flat and 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

MARCHING BRIDGES

Lie face up on a mat with the knees bent and press the hips up into a bridge position. Holding this position, lift the right foot a few inches off the floor, knee bent. Lower the foot and repeat with the left foot, continuing to alternate sides.

1 x 16 reps

CRISSCROSS OUTER THIGH

While lying face up on the floor, loop the band around the feet and take the legs straight up in the air. Crisscross the bands, grab on to the handles, and pull the weight, resting the arms on the floor and keeping tension on the band. Open the legs out to the sides as wide as you can go, feeling it in the outer thighs. Return to start and repeat.

1 x 12 reps

DEADBUG

Lie on the floor and lift the legs straight up in the air, pressing the feet together. While continuing to press the inside of your shoes together, bend the knees, taking them out to the sides as you bring the feet in towards your body, feeling it in the inner thighs. Keep squeezing the feet together as you press the legs back up and repeat.

1 x 12 reps

CHAIR HIP LIFTS

Lying face up on the floor, rest your lower legs on a chair. Flex the feet and press into the heels to lift the hips up, squeezing the glutes. Lower and repeat.

1 x 12 reps

For the next two weeks, you’ll take it to the next level with new upper and lower body exercises as well as a new core and balance workout. As with the previous workouts, begin with a warm-up and then do each move for the suggested reps and sets. Do one set during Week 9, and two sets during Week 10 skipping any exercise that causes pain.

EQUIPMENT NEEDED

Light, medium, and heavy weights

Light to medium tension resistance band

A sturdy, unmoving chair