Day 2: Strength Training for Seniors, Beginners

Day 2 of our 7-Day Get Stronger in 10 Minutes Challenge is a strength training workout for seniors and beginners to build muscle. Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. This is the first of two strength workouts this week!

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 does the workout in a chair using 3 pound dumbbells and I do it standing with 5 pound dumbbells.

You’ll do two rounds of five exercises in 30 second rounds with 20 seconds of rest. Do as many repetitions as you can.  

✳️ Heel Raises

✳️ Knee Up/Pull down

✳️ 90-degree arm holds with double kicks

✳️ Arnold Press

✳️ Upright Row

See you on Day 3 of our 7-Day Get Stronger in 10 Minutes Challenge, a pyramid-style high intensity interval training (HIIT) workout!

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