More Life Health blog. Discussing:
Seniors Exercise. Seniors Health. Seniors Fitness. Fall prevention for Seniors and more!
Upper Body Strength Workout For Seniors
In just 10 minutes, our video can help you build a stronger upper body using a resistance band and weights. Whether you like to stand or sit, this routine is designed for those at an intermediate fitness level. It targets your arms, shoulders, and hands, even if you don't have weights – water bottles work as a great alternative.
Start sculpting a stronger upper body now!
Seated AND STANDING Strength Exercises For Seniors
Follow along with me (Mike - Physiotherapist) for this 10-minute predominantly upper-body exercise video, using a resistance band and weights to improve your strength. These exercises are standing and seated and are of intermediate level.
This workout will strengthen your arms, shoulders and hands, using the added resistance of the weights.
If you don’t have weights, simply fill two large waterbottles with water and use them instead.
To get moving with me, click the video below.
Remember, consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
Intermediate whole body workout for seniors
This energizing session incorporates weights and resistance bands, targeting strength, balance, and overall stamina. Whether you're a beginner or have experience, this workout is suitable for all levels. Stay active, improve your fitness, and prioritise your health with this specially designed-routine. Start today and embrace a stronger, fitter version of yourself!
intermediate Full Body Workout For Seniors
In today’s video we we do exercises at a slower tempo with higher repetitions, and we also use equipment in the form of hand weights (dumbbells) and a resistance band.
If you don’t have the equipment, that’s ok! You can still follow along and get a great workout!
The video is 20 minutes long; however, I designed it so that even doing the first set will get results (you can progress to the 3 sets over time if you’re not quite at this level!). And in the first set, we don’t use equipment.
To find out more about progressing exercises. Click to read my article HERE.
Also, If you want to purchase the resistance band I use in this exercise video (and many other videos) which is simple to use, you can do so HERE.
Always make sure you see your doctor or Vestibular Physiotherapist before undertaking these exercises.
To get moving with me, click the video below.
Remember, consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
Full Workout To Improve Muscular Endurance For Seniors
In this video, we go through an intermediate full workout muscle endurance exercise video working the whole body to get stronger, improve your muscular endurance and fitness.
Improve Muscular Endurance (Intermediate Level) - with weights
Join me (Mike - Physiotherapist) for this full endurance workout. We get straight into it today!
I have added the upper-body and lower-body endurance exercises together with a warm-up and cool down - This video uses hand weights and a resistance band and we do higher reps for a little more intensity. Make sure to start with lighter weights for this video. If new to weights I would not recommend starting here, start at my introduction to weights exercise video.
Get stronger, improve your muscular endurance and fitness. Move better, feel better. This session goes for 35 minutes.
So let’s get moving!
In this video we cover:
Do your best and any questions ask below!
- Mike
Leg Endurance Exercises For Seniors
In this video, we go through an intermediate leg endurance exercise video working the legs to improve your strength.
Improve Leg Endurance Exercises (Intermediate Level)
Join me (Mike - Physiotherapist) for a new Strength Saturday Exercise Session (#6). Where we work the endurance of our legs!
Today we are not only going to work our strength, but we are going to focus more so on our muscular endurance!
In case you have forgotten, Muscular strength is the amount of weight you can lift or move.
Muscular endurance is how many times you can move or lift that weight, before you get exhausted.
Muscular endurance is important in your day to day life, to move and to lift things. Think about when you are to walk up a large flight of stairs, or go on a large walk (especially with hills). Your muscular endurance is being tested.
As with any component of fitness, muscular endurance can be trained and improved…. at any age.
Which is what we do today. Today’s exercise video we do higher repetitions and use equipment to work that muscular endurance (and strength).
So let’s get moving!
In this video we cover:
Do your best and any questions ask below!
- Mike
Seated Strength Workout For Seniors
In this video, we go through a 15 minute seated strength exercise video working the whole body to improve your strength and range of movement.
Full Strength Workout For Seniors (15 Minutes - Seated - Equipment)
Join me (Mike - Physiotherapist) for Strength Saturday Exercise Session # 5. This session is completely seated using weights, ankle weights, and a resistance band working the whole body.
And, on this Saturday (and always), I want you to remember that we all have a tendency to overestimate others and underestimate ourselves……. You’re better than you think!
So let’s get moving with today’s workout!
In this video we cover:
Do your best and any questions ask below!
- Mike
Beginner Seated Resistance Band Exercises For Seniors
In this video, we go through a beginner seated exercise video working the whole body to improve your strength and range of movement.
10-Minute Seated Resistance Band Exercises For Seniors (Beginner)
I’m sure you know the importance of having good physical strength.
There are many benefits that come from being stronger but to summarise, when you have good strength, life is going to be much easier.
And…… you can get stronger at ANY age, by training your strength.
Strength is the most important component of fitness you can work on. When you train to get stronger you will find other areas of your fitness improving also. For example, improved cardiovascular fitness, improved balance, coordination, weight loss and more.
This is why I started Strength Saturday. To dedicate a whole day to strengthening exercises, so workouts can be varied, and many areas can be targeted.
So let’s get moving with today’s workout!
In this video we cover:
Do your best and any questions ask below!
- Mike
How Heavy Should Weights be For Seniors? (Strength Training)
You have most probably heard me say before that sooner or later it’s a good idea to add in resistance to your exercises in some form (whether weights or a resistance band). This is so you continue to challenge yourself and get further strength gains. When you’re stronger, you’re going to notice a big difference.
A question I often get asked is “how heavy should my weights be?”
This is a question I cannot give a direct answer to. Everyone has different capabilities, however, this is what you should do:
Choosing the right weights for strength training
You have most probably heard me say before that sooner or later it’s a good idea to add in resistance to your exercises in some form (whether weights or a resistance band). This is so you continue to challenge yourself and get further strength gains. When you’re stronger, you’re going to notice a big difference.
A question I often get asked is “how heavy should my weights be?”
This is a question I cannot give a direct answer to. Everyone has different capabilities, however, this is what you should do:
Step 1 - Practice First
Once you’re ready to begin using weights, choose a light weight to begin with. A weight that you can still do the exercises with no trouble. Say 1kg. If you don’t have weights, you can also use cans of food to begin with, or water bottles.
Don’t rush this. This is so you can practice the exercise with using weights, which will ensure you avoid any injuries and get the most out of your exercise.
Do this whenever completing a new exercise with weights for the first time.
Only when you feel you are doing the exercise correctly is it time to increase the weight.
Step 2 - Find Your Sweet Spot
Now you've got the exercise down, choose a weight that when completing the exercises it challenges you, yet you are still completing the exercises with correct exercise technique.
You want to feel your muscles being worked.
If you feel it is too easy, that’s ok, continue the workout and next time increase the weight a little. Note this down if you need to.
If you feel you are not able to lift the weight or are losing the correct exercise technique the weight is too heavy, put the weight down. Lower the weight.
For some exercises, you will find the weight too easy, for others too heavy. So you'll most probably be using different weights for different exercises.
This is why I recommend a weight set.
Step 3 - Stay Consistent and Progress
By doing the above (step 2) consistently AND ensuring you’re eating adequately, you WILL get stronger, you WILL get fitter.. It’s going to happen. 💪
So now it’s time for you to increase the resistance you’re using.
Use a slightly heavier weight, or a different loop on the resistance band, or double up your band. Or, use a thicker resistance band. If you’re using a resistance machine, you can increase it up a notch. Follow again as per step 2.
This is what I'd do (or any trainer would do) If training you. Working out your safe starting strength and over time increasing the resistance (or progressing the exercises in other ways).
And this is how you do it yourself. 🙂
For more on this you can check out my comprehensive article on strength training here: The Strong Senior
If you have any questions, ask them below (Many questions are answered in the article above)! 👇
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