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

A mat

SUGGESTED WORKOUT SCHEDULE

Day 1: Upper Body Strength 2/Flexibility

Day 2: Rest or active movement

Day 3: Lower Body Strength 2/Flexibility

Day 4: Rest or active movement

Day 5: Rest or active movement

Day 6: Core and Balance Workout 3

Day 7: Flexibility

UPPER BODY WORKOUT 2

ALTERNATING OVERHEAD PRESS

Stand holding weights in each hand with the arms bent, elbows at ear level, and arms like a goal post. Bracing the core, press the right hand up. Lower back to shoulder level and then press the left hand up. Continue, alternating sides. Suggested weights: light to medium.

1 x 16 reps

UPRIGHT ROWS

Stand holding weights in each hand, resting in front of the thighs with the palms facing the thighs. Bend the elbows and pull the weights up, taking the elbows just to shoulder level with the weights at chest level. Lower and repeat. Suggested weights: light to medium.

1 x 12 reps

ONE WEIGHT FRONT RAISE

Hold a weight in both hands and take the right leg back in a staggered stance. Lift the weight straight up to shoulder level. Lower and repeat for six reps before switching legs. Suggested weight: heavy.

1 x 12 reps

CROSS-BODY BAND BICEPS

Loop the band under the right foot and hold on to each handle. Use the left hand to keep tension on the band while you curl the weight up across the body with your right hand. At the top of the movement the palm should face the opposite wall. Lower and repeat for all reps before switching sides.

1 x 12 reps

WIDE BICEPS CURLS

Hold weights in each hand with the shoulders rotated out, palms facing out. Keeping the hands wide, curl the weights up to the shoulders. Lower and repeat. Suggested weights: medium to heavy.

1 x 12 reps

BAND HIGH ROWS

Loop the band under both feet and hold on to each handle with the palms facing back. Bend the elbows and pull the handles up so that your elbows are at 90-degree angles and parallel to the floor. This is targeting your upper back. Lower and repeat, adjusting where your hands are on the band to add or release more tension.

1 x 12 reps

CHEST PRESS

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 the arms until they just touch the mat. Return to start and repeat. Suggested weights: medium to heavy.

1 x 12 reps

LYING TRICEPS EXTENSIONS

Lie on a mat face up holding weights in both hands straight up, palms facing in. Bend the elbows and bring the weights down to either side of the head. Squeeze the back of the arms and extend the arms straight up. Lower and repeat. Suggested weights: light to medium.

1 x 12 reps

PULLOVERS

Hold one weight in each hand while lying face up on a mat. Keeping the elbows slightly bent, gently lower the weight behind your head, keeping your back flat on the floor. Lightly touch the weight to the floor and then squeeze the back to lift back up. Suggested weights: medium

1 x 12 reps

LOWER BODY WORKOUT 2

BAND SQUAT WITH SIDE LEG LIFT

Loop the band under both feet and hold the bands to create tension. Lower into a squat and, as you stand, lift the right leg up in a side leg lift. Lower the leg, repeat the squat, and do the exercise on the other side.

1 x 16 reps

FRONT & BACK LUNGES

Hold weights in each hand with the feet together. Step forward with the right foot into a lunge, taking the back knee straight down towards the floor. In one move, step back with the right leg, taking it back into a reverse lunge.. Repeat for all reps, moving forward and back, before switching sides. Suggested weight: medium to heavy.

1 x 12 reps

ONE-LEG DEADLIFTS

Standing, hold one weight in both hands and take the left leg back in a staggered stance. Keeping a slight bend in the front knee, tip forward from the hips, keeping the back flat and the abs in. Lower the weight towards the shoe, keeping the weight very close to the leg, until you feel a stretch in the back of the front leg. Return to start and repeat all reps before switching sides. Suggested weight: heavy.

1 x 12 reps

STEP OUT WIDE SQUATS

Stand with feet together and the weights at chest level, palms facing the chest. Step out into a wide squat with the toes out at an angle, going as low as you can. Step back and repeat the step out to the other side, continuing to alternate sides. Suggested weights: medium.

1 x 16 reps

STEP OUT SIDE LUNGES

Hold a weight in both hands at chest level with the feet together. Step out to the right, sending the hips back into a side lunge, weight in the heel. Press back to start and repeat all reps before switching sides. Suggested weights: heavy.

1 x 12 reps

BAND LEG PRESS

Lying on the floor face up, loop a band around the right foot and grab on to the band close to your feet. Starting with the knee into the chest, press the right foot straight out towards the wall in front of you. Lower and repeat for all reps before switching sides. You may be able to use a heavier resistance band for this exercise.