More Life Health blog. Discussing:
Seniors Exercise. Seniors Health. Seniors Fitness. Fall prevention for Seniors and more!
FULL WORKOUT WITH WEIGHTS FOR SENIORS | 35 MINUTES | INTERMEDIATE
Get stronger, improve your flexibility and fitness, move better and feel better with this intermediate level, full workout for seniors using weights!
Join me (Mike - Physiotherapist) for this full workout using weights. Again we get straight into it today!
This workout is for those who have been requesting a longer exercise video with weights and 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.
Why Dumbbell Exercises?
Let's take a look at why dumbbell exercises are great, especially for older adults.
First off, dumbbells are like the Swiss Army knife of the workout world – versatile, adaptable, and perfect for a range of exercises. Whether you're looking to strengthen your arms, improve your balance, or even enhance your overall stamina, dumbbells have got your back (and arms, and legs!).
One of the coolest things about dumbbell exercises? They focus on 'functional fitness'. That's a fancy way of saying these exercises help you with everyday activities. Think about lifting groceries, playing with your grandkids, or even gardening. Dumbbell exercises strengthen those muscles you use daily.
And hey, let's not forget about the balance benefits. We're not just talking about standing on one foot kind of balance (though that's great too!). Dumbbell exercises help improve your body's stability and coordination, reducing the risk of falls and injuries – a super important aspect for us as we age.
So, to sum it up, if you're looking for a workout buddy that's flexible, effective, and keeps you safe and strong for your daily hustle, dumbbells are your go-to!
Preparing for Dumbbell Exercises
Alright, let's gear up for some dumbbell action! Before we dive in, let's chat about how to prep for these exercises. Safety first, my friends!
Choose Your Tools Wisely: Not all dumbbells are created equal. Start with a weight that feels comfortable – not too light, but definitely not too heavy. Remember, it's like choosing a dance partner; you want a dumbbell that complements your strength.
Set the Stage: Find a nice, open space free of clutter. No one wants to trip over a rogue cat toy while working out!
Dress for Success: Comfortable clothes and sturdy shoes are key. You don't need fancy gym gear; just wear something that lets you move freely.
Warm-Up Time: Get those muscles ready! A little bit of stretching or a brisk walk can do wonders. Think of it as a 'hello' to your body before you start the workout.
Form is King: Before you start swinging those dumbbells, make sure your form is spot on. This isn't just about looking good; proper form prevents injuries and ensures you get the most out of your exercises.
Hydrate, Hydrate, Hydrate: Keep water handy. Sipping water before, during, and after your workout is like giving your body a high-five for the good work.
Get stronger, improve your flexibility and fitness. Move better, feel better. This session goes for 35 minutes.
In this Workout we cover:
Building a Routine
Now, let's build a routine that feels less like a chore and more like a fun part of your day. Remember, consistency is key, but so is listening to your body. Let's find that sweet spot!
Start Slow: Rome wasn't built in a day, and your workout routine shouldn't be either. Begin with simple exercises, and gradually increase the intensity and duration as you feel more comfortable.
Mix It Up: Variety is the spice of life, and it's true for your workouts too. Try different exercises to work various muscle groups. It keeps things interesting and challenges your body in new ways.
Consistency Counts: Aim to incorporate dumbbell exercises into your routine about 2-3 times a week. It's about making a habit that sticks, so find a time that works best for you and stick with it.
Track Your Triumphs: Keep a workout journal or use an app to track your progress. It's incredibly motivating to see how far you've come.
Listen to Your Body: Some days you'll feel like a superhero, and some days not so much. And that's okay! If your body says 'rest', then rest. It's all about finding a balance.
Enjoy the Journey: Remember, this is your time. Enjoy the process, celebrate your progress, and have fun with it. After all, it's not just about getting fit; it's about enjoying a healthier, more vibrant life!
So there you have it – a guide to get you started with dumbbell exercises. Grab those weights and let's make fitness a joy, not a chore.
Here's to feeling strong, balanced, and fabulous at any age!
Do your best and any questions ask below!
- Mike
15-Minute Strength Workout For Seniors | Intermediate
In this video, we go through 15-minutes of intermediate-level strength exercises, working the whole body to help get you stronger.
Increase strength & fitness - strength workout for seniors (intermediate)
Join me (Mike - Physiotherapist) for this full-body workout for seniors.
Get your whole body stronger and fitter, and improve your coordination with these exercises. This session goes for 15 minutes.
REMEMBER TO WARM-UP prior to doing this exercise:
For the Warm-Up Video:
Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0
Do your best and any questions ask below!
- Mike
10 Minute Workout For Seniors (advanced)
Join Mike, Physiotherapist, in this 10 minute, Intermediate, standing workout with weights.
strength workout with weights for seniors - (advanced)
Hey everyone, join me (Mike - Physiotherapist) in this 10 minute, Intermediate, standing workout with weights.
If you don't have hand weights you can use drink bottles or food cans (always start with lighter weights and move your way up), or you can just follow the exercises, without any weights.
(To get straight into the exercise go to 0:51 seconds).
REMEMBER TO WARM-UP prior to doing this exercise:
For the Warm-Up Video:
Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0
Do your best and let me know how you went below!
- Mike
Intermediate Cardio Workout For Seniors (SEATED) - Improve Your Fitness in 5 Minutes
In this video, we are doing a seated cardio routine using light hand weights to help improve your cardiorespiratory fitness and your muscular endurance. It is an intermediate level workout.
cardio workout with weights for seniors (intermediate) - seniors chair exercises
In this video, we are doing a seated cardio routine using light hand weights to help improve your cardiorespiratory fitness and your muscular endurance. It is an intermediate level workout, if you feel your arms fatiguing, put the weights down and carry on.
Go at your own pace!
You can go through this routine more times if you're feeling extra keen.
This video goes for only 5-minutes and it's great for those times you're having trouble with motivation, or you're short of time.
Remember to warm-up prior to doing exercise:
For the Warm-Up Video:
Seated Warm-Up: https://youtu.be/b2DYU7ZQgN0
Do your best and let me know how you went below!
- Mike
Advanced Cardio Workout For Seniors - Improve Your Fitness in 5 Minutes
In this video, we are doing a cardio routine using light hand weights to help improve your cardiorespiratory fitness and your muscular endurance. It is an advanced level workout.
GET FITTER- 5 MINUTES AEROBIC WORKOUT FOR SENIORS (ADVANCED - WEIGHTS)
In this video, we are doing a cardio routine using light hand weights to help improve your cardiorespiratory fitness and your muscular endurance.
Go at your own pace!
You can go through this routine more times if you're feeling extra keen.
This video goes for only 5-minutes and it's great for those times you're having trouble with motivation, or you're short of time.
Remember to warm-up prior to doing exercise:
For the Warm-Up Video:
Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0
Do your best and let me know how you went below!
- Mike
Upper Body Workout with Weights for Seniors | Upper Body Exercises With Weights For Seniors
Get stronger and fitter with this upper body exercise routine with dumbbells for seniors.
Upper body workout with weights for seniors - get stronger & fitter
Get stronger and fitter with this upper body exercise routine with dumbbells for seniors.
For the Warm-Up Video:
Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0
Do your best and any questions ask below!
- Mike
Weights and Band Exercises For Seniors | Chair Exercises - Get Stronger at Home
In this video, we go through a completely seated, strength workout with resistance bands and dumbbells and we work the whole body.
Great exercises to get you stronger.
at home weights and band workout for seniors - get stronger
In this video, we go through a completely seated, strength workout with resistance bands and dumbbells, and we work the whole body.
Great exercises to get you stronger
Make sure you do the warm-up before beginning.
Seated Warm-Up: https://youtu.be/nfGWaRoKr7k
STRENGTH WORKOUT - SEATED
1. KNEE PRESS
2. PARTIAL SIT TO STANDS
3. KNEE EXTENSIONS - RBs
4. HIP ABDUCTIONS- RB
5. SEATED ROWS
6. CHEST PRESS - RBS
7. CALF RAISES - DBS
8. SHRUGS - DBS
9. BICEP CURLS- DBS
10. SHOULDER PRESS - DBS
11. PULL APARTS CORE - DB
12. TRICEPS EXTENSIONS - CHAIR
Do your best and any questions ask below!
- Mike
An Introduction to Weights For Seniors
There comes a point when exercising consistently that it's a good idea to add some for of resistance to your exercise program to continue to make progress.
Progress in the form of increased strength and other aspects of fitness which makes the activities of your daily life much easier.
Weights are not something to be feared!
In this video I clear up some questions around the use of weights AND we go through a simple seated workout with weights.
[Working Out With Weights - An Introduction For Seniors - (10 Minutes)]
There comes a point when exercising consistently that it's a good idea to add some form of resistance to your exercise program to continue to make progress.
Progress in the form of increased strength and other aspects of fitness which makes the activities of your daily life much easier.
Weights are not something to be feared!
In this video, I clear up some questions around the use of weights, AND we go through a simple seated workout with weights.
WORKOUT: Warm-Up: Seated Marching On the Spot
Exercise 1: Weighted Bicep Curls x 10
Exercise 2: Weighted Calf Raises x 10
Exercise 3: Weighted Sit To Stand x 3 (Work Up to 10)
Exercise 4: Weighted Triceps Extension x 10
Exercise 5: Weighted Upright Row x 10
Go grab yourself some weights and ENJOY this workout!
Do your best with it, let me know how you go, and ask any questions - any time!
Stay Active! Stay Happy!
- Mike
Hi, I’m Mike!
A Seniors' Specialist Physiotherapist and Exercise Scientist.
I have spent many years working with people over 60, in Australia and now all over the world, to help them improve their health and fitness.
If you're over 60, I have designed this website to give YOU everything you need for you to move better, get stronger, become fitter, get healthier and look and feel better!
Need more support on your health and fitness journey? Click here to join the Facebook Support Community (it's free)!