5 Best Exercises for Seniors to Stay Strong

As you get older, maintaining strength, balance, and mobility will enable you to continue to do all the things you love. Researchers note:that strength training for seniors can reduce the loss of muscle that occurs naturally as we age and retain the ability to keep moving with ease. 

Here are five simple exercises, targeting key muscle groups that are especially helpful for seniors. The exercises can be done in a chair or standing. Feel free to pick up the weights of your choice such as dumbbells, water bottles, or cans.

1. Side Leg Lift – Improve Balance & Hip Strength

Strong hips are key to good balance and fall prevention. The side leg lift strengthens the hip muscles, which support stability and walking.

Directions:

• Stand tall with a chair, countertop, or wall for support.

• Lift one leg out to the side, keeping it straight.

• Lower it back down with control.

• Repeat 8-12 times per leg.

Chair Option: Sit tall, lift one leg out to the side, then return.

2. Squat or Chair Stand Up (Sit to Stand) – Build Leg & Core Strength

Being able to get up from a chair without using your hands is a key indicator of strength and independence. This move strengthens the legs, glutes, and core.

Directions:

• Sit in a sturdy chair or stand with feet hip-width apart.

• Press through your heels and stand up.

• Slowly lower back down.

• Repeat 8-12 times.

Modification: Use your arms for support if needed or perform a shallow squat.

3. Rows – Strengthen the Back & Improve Posture

Rows help combat the effects of a hunched posture and strengthen the upper back muscles for better spinal alignment.

Directions:

• Hold weights and hinge slightly forward from the hips, keeping the back straight.

• Pull the weights toward your waist, squeezing the shoulder blades.

• Lower with control and repeat 8-10 times.

Chair Option: Sit tall and perform the same movement.

4. Bicep Curl & Press Out – Strengthen Arms for Everyday Tasks

This combo move builds arm and shoulder strength for lifting, carrying, and reaching.

Directions:

• Hold weights with palms facing up.

• Curl the weights toward your shoulders.

• Press the weights straight up or out in front.

• Bring them back to your shoulders, then lower.

• Repeat 8-10 times.

5. Woodchop – Strengthen the Core for Stability

The woodchop is great for core strength and twisting motions used in daily activities like reaching, turning, and lifting.

Directions:

• Hold a weight with both hands.

• Start at one hip and lift the weight diagonally up across the body.

• Return to the starting position.

• Perform 8-10 reps on each side.

Chair Option: Perform the same movement while seated with good posture.

Aim to do these exercises 2-3 times per week with at least a day of rest in between. If you feel soreness, rest until it subsides. 

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