Watch the full workout video above and follow along at your own pace.
Staying strong as we age is important. But strength is only part of the picture.
We also need to be able to use our strength when we need it.
Think about getting up from a chair, stepping onto a curb, climbing stairs, or quickly changing direction when something gets in your way. These everyday activities require strength, but they can also require us to produce that strength a little more quickly.
That's where power comes in.
In this 20-minute Strength and Power Workout for Seniors, Mom and I will help you train both. We'll begin with slower, controlled strength exercises and then practice similar movements with a little more purposeful speed.
And don't let the word power intimidate you. Power training doesn't have to mean jumping, jerking, or moving frantically. This workout is low impact, and Mom demonstrates seated and supported options throughout.
All you need is a sturdy chair and optional dumbbells.
What's the Difference Between Strength and Power?
Strength helps us perform everyday tasks like standing up, carrying groceries, climbing stairs, and lifting objects.
Power involves producing force more quickly.
Imagine getting out of a chair. You need enough leg strength to stand, but everyday life doesn't always happen slowly. There may be times when you need to get moving more quickly, take a purposeful step, or respond to a change in your surroundings.
That's why today's workout uses a simple approach:
Build the strength first. Then practice using that strength with a little more speed.
Our focus throughout the workout is:
Control first. Speed comes later.
You never need to move as quickly as Mom or me. Your goal is to find a speed that challenges you while allowing you to maintain good form and stay in control.
And if you'd like a workout that focuses on building strength, try our 20-Minute Full Body Strength Workout.
What We'll Work On: Five Strength and Power Pairings
Today's workout pairs five functional strength movements with power exercises based on everyday activities.
1. Getting Up From a Chair (Squats and Sit-to-Stands)
We begin with squats to strengthen the legs and glutes, followed by a more purposeful chair stand, also known as a sit-to-stand.
Mom demonstrates seated and supported options so you can choose the version that's right for you.
Think:
Controlled down. Purposeful up.
This pairing trains the muscles and movement pattern we use every time we get up from a chair.
You'll also find this move in our 5 Best Exercises for Seniors to Stay Strong.
2. Climbing Stairs and Stepping Up (Split Squats and Knee Drives)
Next, we'll work one leg at a time with a supported split squat before progressing to a step and knee drive.
Think about the movement you make when stepping onto a curb or climbing a stair.
Mom demonstrates a seated knee extension for strength followed by a quicker knee drive for the power portion.
For more practice on the stairs, try our 10-Minute Stair Exercises.
3. Pushing (Chest Press and Forward Reaches)
Our third pairing moves to the upper body.
We'll use optional dumbbells for a controlled chest press before putting the weights down and adding purposeful speed with quicker forward reaches.
This is a great example of how power training doesn't need to involve heavy weights or complicated exercises.
4. Stepping and Reacting (Side Squats and Side Steps)
Life doesn't always happen directly in front of us. Sometimes we need to move sideways, change direction, or step around something.
We'll strengthen the hips and legs with side squats before progressing to a quicker side step followed by a controlled stop.
If you're exercising with Mom, you'll perform the movement from the chair with side taps.
The goal isn't simply to move quickly.
It's to practice moving and regaining control.
5. Whole-Body Strength and Power (Deadlifts and Hip Drives)
Our final pairing starts with a deadlift to strengthen the muscles we use when bending, lifting, and standing.
Then we'll put the weights aside and turn that movement into a hip drive with a reach.
Mom demonstrates a seated hip hinge and progresses to a quicker hinge-to-tall movement while remaining safely in her chair.
Finish With Our “Ready for Life” Challenge
Once we've practiced all five strength and power pairings, we'll put everything together in a short Ready for Life finisher.
We'll combine getting up, stepping in different directions, and reaching. In the final round, I'll call out movements for you to respond to.
Don't worry about keeping up with me.
Listen, move, regain control, and get ready for the next movement.
It's a fun way to challenge both the body and the brain at the end of our workout.
Standing and Seated Options
One of the most important things to remember is that your workout doesn't have to look exactly like mine to be effective.
I'll demonstrate standing exercises and progressions while Mom primarily demonstrates seated or supported alternatives.
If you're exercising from a chair, you're not sitting out the workout. You're training many of the same muscles and movement patterns at a level that works better for you.
And you can mix and match.
For example, you can:
- Stand for one exercise and sit for the next
- Use your chair for support
- Exercise without dumbbells
- Slow the power movements down
Choose the option that helps you move confidently and with good form.
Frequently Asked Questions About Power Training for Seniors
What is power training?
Power involves producing force more quickly.
In this workout, we practice it with movements based on everyday activities, like getting up from a chair or stepping onto a curb.
We build the strength first. Then we practice using that strength with a little more speed.
And it doesn't have to mean jumping.
Can I do this workout seated?
Yes. Mom primarily demonstrates seated or supported alternatives.
If you're exercising from a chair, you're not sitting out the workout.
Do I need weights?
No. All you need is a sturdy chair.
The dumbbells are optional, and you can exercise without them.
What are sit-to-stand exercises good for?
In this workout, we pair squats with a more purposeful sit-to-stand. This pairing trains the muscles and movement pattern we use every time we get up from a chair.
The squats build the strength. Then we practice using that strength with a little more speed.
Ready to Get Stronger?
Grab a sturdy chair, optional dumbbells, and some water, and join Mom and me for this 20-minute strength and power workout.
Remember:
Power doesn't have to mean jumping.
Faster doesn't mean frantic.
And your power doesn't have to look like anyone else's.
We're training our bodies to be strong. And we're practicing how to use that strength for the things we want and need to do in everyday life.
So let's get moving and get Strong for Life!
Enjoyed today's workout?
Here are a few more ways to keep moving with us:
📱 Looking for a complete exercise program? Join the Get Moving 50+ App, where you'll find guided workout plans, monthly calendars, and the encouragement to help you build healthy habits and stay consistent.
🎥 Want another workout? Explore our growing library of Yes2Next workouts to continue building strength, balance, mobility, and confidence.
📖 If you enjoy gentle movement and flexibility, my book, 10-Minute Chair Yoga Exercises for Seniors, is available on Amazon and anywhere books are sold.
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Thank you for spending part of your day with Mom and me.
Keep moving.
Stay strong.