Sample Workout for Senior Citizens

Exercise and resistance training is not always about getting big and bulky. For the senior community, the main purpose of exercise is to stay active and healthy, so you can enjoy your Golden Years. Here is a sample workout for senior citizens that is easy to follow and can be done at home or at the gym, and requires very little equipment. There’s no need to use heavy resistance from barbells or dumbbells with this routine, as bands will fit the needs perfectly.

First things first, you should stretch out properly (especially if you haven’t exercised in a long time). This warms up muscles and tendons, helping to avoid any chance of injury.

Exercise #1: Shoulder Raises - Standing straight with feet shoulder width apart and standing on the band, grab one end of the band with your left hand, and one end with your right. Slowly raise the hands out to the side until they reach shoulder height. Lower them to the starting position. (Note: You will need to make sure your band can stretch far enough to accomplish this movement properly.)

Do 2 sets of 10 to 15 reps.

Exercise #2: Bicep Curls - With the same starting stance as the Shoulder Raises, face the palms of your hands forward. Keeping the upper arms stable, slowly raise your hands up to your shoulder (as close as you can) and return to the starting position.

Do 2 sets of 10 to 12 reps.

Exercise #3: Side Leg Lifts - These can be done with or without a band for resistance, depending on your skill level. Grab a chair or anything else to help with balance if you need to. With feet planted side by side, slowly raise one leg out to the side as far as you can and return to the starting position. (Note: If you’re using the band, secure it to a table or something that will not move to provide added resistance.)

Do 2 sets of 15 to 20 reps for each leg.

Exercise #4: Chair Squats - Using a sturdy chair with a back (not a rocker or recliner), stand with your back to the chair and place your feet shoulder width apart. Your feet should be about 2 inches from the chair, like you would if you were going to sit in it. Raise your hands straight out in front of you and slowly sit down in the chair. Keeping your hands out in front of you, stand up from the chair to the starting position.

Do 2 sets of 10 to 12 reps.

This is an introductory workout plan for a senior who wants to become more active. If you’re new to working out, don’t overdo anything. Listen to your body and do what you can. With time, you will be able to surpass this workout and move on to something more challenging, but the main thing at this point is to become active once again.