Day 5: Strength Training for Seniors, Beginners

Day 5 of our 7-Day Get Stronger in 10 Minutes Challenge is a second strength workout this week to build muscle. We added this workout to help get into the habit of doing at least two strength workouts a week as recommended by the U.S. Department of Health and Human Services.

As we age, it's important to do strength training consistently to maintain and increase muscle mass. It's ok to take a few weeks off now and then. But the saying "use it or lose it" applies. If you're completely sedentary during a break (you're on bed rest or have an injury that prevents you from moving), your strength and muscle size may diminish more quickly than if you're staying somewhat active (like walking or doing chores around the house).

While this workout can be done without weights, we encourage you to use two weights that are challenging for you, such as water bottles, cans, or dumbbells. My mom and I are using dumbbells. Mom does this workout in a chair and I do it standing. Need help choosing the right weight? Check out our blog and video for tips. How to Pick the Right Weight

This video consists of 5 exercises each done twice for 30 seconds with 20 seconds of active rest: 

✳️ Chair standup (Sit to stand) or Squat

✳️ One leg lift and hold with arm up

✳️ One weight twist

✳️ Row and tricep kickback

✳️ Heel touch with single are overhead shoulder press

Ready for more strength training? Check out our library of strength workouts! Strength Workouts

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