30 Minute Strength Workout for Seniors, Beginners

Build muscle with this 30 minute strength training workout for seniors and beginners. It consists of 3 sets of 4 exercises in 40-second rounds to enable you to work at your own pace. Most of the moves are compound exercises that work more than one muscle group at a time, maximizing the impact of your workout! 

Just starting out? Don’t use any weights and get the moves down. Add weights when you’re ready. We use dumbbells, but water bottles, cans, bags of beans, or anything that’s easy to hold will do.

Growing older doesn’t mean you have to get weaker. The term “use it or lose it” applies to muscle strength and bone density that decreases as we age. According to the U.S. Centers for Disease Control and Prevention, studies at Tufts University have shown that strength training is one of the best ways to fight the weakness and frailty that can come with age. Done regularly, strength training builds bone and muscle and helps to preserve strength, independence, and energy.

Exercise Set 1

• Fly to Row

• Wood Chop 

• Curtsy Lunge

• Weight shift/hamstring curl

Exercise Set 2

• Single Leg Step Forward and Back 

• Opposite Arm Raise/Knee Up

• Step Back/Bicep Curl

• Side Squat

Exercise Set 3

• Weight Shift/Leg Lift

• Upright Row

• Diagonal Reach/Press Down

• Side Step/Heel Raise

So let’s build muscle and stay mobile, independent, and strong.

Variety is the spice of life. You can find more fun strength workouts here: Free Strength Workouts

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