Table of Contents:
20 Minute Dumbbell Workout | For Seniors | Exercise at Home | AIM Fitness Online!!
Video taken from the channel: A.I.M. Fitness-Activities In Motion
15 Minute Senior Strength Workout
Video taken from the channel: Fitness With Cindy
Upper Body Exercises for Seniors and the Elderly, Strength training for seniors,
Video taken from the channel: Eldergym Fitness for Seniors
Strength Training for Seniors and Beginners
Video taken from the channel: drsonnysampedro
Senior Fitness Seated Resistance Exercises For Seniors Using Dumbbells
Video taken from the channel: Senior Fitness With Meredith
Senior Fitness Standing Cardio Exercises For Seniors Using Dumbbells
Video taken from the channel: Senior Fitness With Meredith
Strength Workout For Seniors An Introduction To Weights For Seniors (10 Minutes)]
![Strength Workout For Seniors An Introduction To Weights For Seniors (10 Minutes)]](https://i.ytimg.com/vi/Wa8Fk8TaXPk/hqdefault.jpg "Strength Workout For Seniors An Introduction To Weights For Seniors (10 Minutes)]")
Video taken from the channel: More Life Health Seniors
A good foundational program might involve these eight exercises: Overhead press for the shoulders Arm curl for the biceps at the front of the arm Triceps extension for the triceps at the back of the arm Shoulder squat for the thighs, hips, and buttocks Forward lunge for the thighs, hips, and.Best dumbbell exercises for seniors. Why these particular exercises?
Because as a group, these 9 dumbbell exercises provide a full body workout that can effectively increase your strength, build lean muscle, and reduce your body fat. Compound exercises are the key. The first 5 exercises on that list I showed you above are all compound exercise.Work Your Arms.
The arms are primarily made up of the biceps and triceps in the upper arms, along with the lower forearm muscles. The dumbbell curl is an effective exercise for working muscles in the upper and lower arms. Stand straight with your feet shoulder-width apart, toes pointing forward.
An appropriately designed weight training program for elderly, like dumbbell exercises for seniors, can offer benefits that boost one’s overall quality of life, including: (i) Enhanced strength in the upper and lower body (ii) Reduced age-related problems such as joint, balance and stability issues.Today we will look at a simple full body dumbbell workout for seniors. Dumbbells are convenient exercise equipment you can buy pretty affordably to your home or find at virtually any gym.
Using dumbbells is a form of strength training. You can actually train your whole body with them at the comfort of your own home.Strength training exercises are important for seniors, helping with the maintenance of muscle mass and bone density. A costly gym membership and treks to the health club aren’t necessary to develop.
The 2009 literature review also noted that older adults may see more benefit from some workouts with heavier dumbbells and fewer reps. So you might do one week of resistance training sessions using.A) Start in a squat position, weight back on heels and arms long next to your side holding dumbbells. B) Squeeze your glutes to press up and lift your right knee as you curl the weights to your shoulders.Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you’ve developed.
And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side. So with this in mind dumbbell workouts are great for stabilizing the core and building abs.Grab one dumbbell for each hand. Keep your knees slightly bent but keep your legs stiff and locked into place. While keeping a straight back and locked shoulders, slowly lean forward at the waist while keeping your arms centered over the ground.
Bend over until your torso is locked parallel to the ground.The following workout is designed for those who only have access to a set of dumbbells. It’s perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting.. It can be performed as a complete workout program for up to 8 weeks.
Triceps | Triceps Kickback (Dumbbells) Secondary Muscles Forearms Starting Position Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body. Motion Raise the dumbbell back by straightening your arm and allow it.The best workout for seniors is going to be one that is primarily based around strength training. Strength training has a heavily anabolic effect, which when applied into a progressive training regime can help to improve the body’s efficiency of using protein (nitrogen retention of protein).Strength training requires little time and minimal equipment.
And it’s safe, even for people with health prob-lems. The strength training “prescription” featured here— the motivational tips, safety precautions, and specific exercises—was developed at the Nutrition, Exercise Physiology and Sarcopenia Laboratory at Tufts University.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.
List of related literature:
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| from Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength | |
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| from Optimizing Strength Training: Designing Nonlinear Periodization Workouts | |
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| from Encyclopedia of Sports Medicine | |
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| from NSCA’s Essentials of Personal Training | |
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| from Essentials of Strength Training and Conditioning | |
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| from Golf For Dummies | |
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| from Management of Neck Pain Disorders E-Book: a research informed approach | |
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| from Geriatric Physical Therapy eBook | |
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| from Natural Bodybuilding | |
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| from The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades |
96 comments
All of your videos are just what the doctor ordered!!! ��♀️
Suggestion: don’t talk at the beginning. We are playing the video to follow along with exercises. Don’t want minutes of commentary
good video. you need a better microphone….way too much room noise…..
I loved your demo. I will follow your instructions once I get my Dumbbells ordered on line.
Iam a senior citizen aged 68. Iam lean and thin. I do yoga everyday for 1 hour, but I haven’t done weights. Thank you.
Hi, I love your videos and introduced those to my friend in China where scientific senior exercise is none existing. Since there is a firewall in mainland China, most seniors there will not be able to view your videos without VPN. I was wondering if you have thought about putting a those on Ticktock with Chinese subtitles.
During the covid shutdown there are no weights in sight. Not a single store or online has them. I’ve just been using full water bottles, about 1 1/2 pounds. Will try to buy weights after stuff gets back to normal.
Great video and coaching. These are great for us matured youth even those of us recovering from gout. One suggestion is when doing shoulder presses to keep your elbows forward of your shoulder or chest plain. This is helpful for those of us who have had rotator cuff and or impingement damage. Also, Iʻm thinking of doing this series with no weights and using this for cardio.
Thanks Mike. I am so much enjoying your (seemingly) simple and clear instructions. A real professional!
Thanks for a no nonsense video and great excersizes..Im doing some of these already but will incorporate some of the others that i see…
I love these workouts. They are not too stressful or fatiguing and I am getting results. Thank you.
Exercise begings around 2,00 minutes shit these damn people can TALLLLLKKKKKK
you explain the exercises so well and being able to follow you on YouTube ensures proper technique. Thank you so much!
Wonderful workout for seniors. I just signed up for the Ebook, and love your website. Thank you!
Thank you for trying this workout! Let us know if there is anything you’d like to see in the comments or drop us a line at http://www.SeniorFitnessWithMeredith.com. Thank You! Team Meredith
All these moves feel comfy, yet challenging for my (hopeful) return to fitness. Your style and movements are exactly what I want. Thank you ❤️
I just did this and got a good sweat going, thank you:). I’m not your intended audience as I’m only 27 but I suffer from chronic pain and am very overweight so low impact is perfect for me.
I am 55 years lady.. I regularly do walking work out at home…I have frozen shoulder problem… should I do this dumbbell workout? How many days in a week should I do this beautiful workout? Please reply.
Appreciate your showing us the correct way to workout. I am a senior and like working with dumbbells ( water bottles in lieu). Thank you.
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Very useful and clearly and simply presented thank you Dr Sampedro.
What weight of dumbbell would you suggest for a woman in her sixties who has never weight trained in her life?
P.S. You are so pretty, kind, creative, and easy on our joints, and minds to be able to follow, yet these are still actually very very good workout, I cannot tell you how grateful I am!! Finding you late night/very early morning has made my day, so now I can STILL keep moving, still in severe pain, BUT your amazing workouts won’t make me hurt even more, and they are just as good as the ones that go too fast, etc., and our too hard on my constantly hurting joints! T.Y. mam!:)
O I like this one as well, lovely Meredith! I use only one pd, but i have extreme pain in every joint now.:( Even so, I will do this when i awake, and right after coffee, yaaay, and I will use my super lite weights, but still, I WILL be moving and doing this, t.y. so much, and have a great day!! <33
Thank you, so very much. I have a weak right side but am able to keep up with your program. DRS / RVN Vet.
Great workout closer to workout I do at seniors fitness centre when allowed out. Love all of your classes!
Thanks. This is a good strength training workout! Stay safe.
Good workout Team Meredith! I started out with the dumbbells but had to set them down midway. I look forward to your new posting each week. Thank you so much for all the work that you do!!
I love your marching in place workouts. With the added strength training makes it even better! I’m resting today, but I will complete in the morning. Thank you Meredith!
Thank you for trying this workout! Let us know what you’d like to see more of in the comments or drop us a line at http://www.SeniorFitnessWithMeredith.com. Thank you! Team Meredith
Thanks Dr. Sampedro, great video and well presented very easy to follow. I’m 82 and am doing most of your exercises incorporated into my daily routine. Thank you.
Great workout, good speed and important to remember to warm up with your other videos..Thank you.
THis is the first of your videos I’ve tried and I enjoyed it. I’ll look forward to trying more of them. Thanks.
I’ve been enjoying your resistance band exercises. I’d love to see a segment focusing on just upper or just lower body work.
enjoy your videos but unable to do some leg/knee ones as I am waiting for knee replacement surgery on both knees (bone on bone now), maybe you could do a video for legs/knees with this problem using resistance band/weights etc which would be beneficial before surgery, thanks
Hi Cindy, I’ve been trying several of your workouts since lockdown, mixing it up for fun! I love your smile and your encouragement along the way. I’m not sure that I’ll need to go back to the gym once it reopens I have you!! Thanks so much!
This is my favorite workout thus far. Thank you Meredith for these wonderful workout for seniors.
This is perhaps one of the best wt lifting videos for seniors online I have seen. Its practical and can be started initially with very little wt then moved up. The exercises are not hard and can be done at ones own pace. And you can even do them with a big ball if desired. Its important to realize you don’t have to spend 40 to 75 bucks monthly at a gym to listen to others grunt and groin. I recently lost 80 pds and all I did was include a walking program/stationary home bike and these..wt lifting exercises to do it. (A balanced diet also) Like he says, alternate your days and body parts. Good luck to all of you fellow seniors. If I can do it at 68 yrs young, you can too! Thanks Dr. Sonny!!
Absolutely brilliant thank you at last a guy who looks like most of the people this video is aimed for instead of a young guy all ripped up and think he knows what us old dudes are feeling by the way I’ve lost over 100lb in a year and no gym.������
Staying in to help lower the C virus pandemic curve..this is my 2nd day working-out with you..thank you for posting this:) clip
I also do toe raises on each foot separately (other foot lifted bent back) to increase resistance. Thanks for this great help.
After watching this and with a big smile, I guess I HAVE been doing everything correctly for many decades. Used to work at the old Vic Tanny’s back in 1974 and do ALL the exercises this man is doing and little more….lift weights still three times per week, one day on, two days off with FULL body workout with the weights… less weight then used to BUT many reps and sets. Thank you for this video as many seniors AND others can learn a great deal from it….Keep working out boys and girls and live long and prosper(as Spock used to say)…LOL!!!! (from a 75 year old with snow on the roof and around the door but still fire left in the furnace) as the saying goes…be well everyone!!!!!!
I couldn’t login to your website. I received your confirmation of my email address but on clicking the link to yout website it led me to your first page that again asked for my details and I couldn’t get past it.
I like this strengthening exercise with good stretch at the end. Thank you!
Great advice but could you just do one or two reps in the vid. It’s really boring watching you do the 10 reps.
Should all of these be done as a daily exercise or should we chose to do upper body one day and lower body exercises another day?
I am. 73 year young woman that works in my large garden all seasons except winter.. I am strong but I suffer in spring because of no exercise in winter. I’m going to have a go at this….
greatwork out but not very knee osteo friendly. after 40 years of nursing I have moderately severe osteo both knees. squats good for my quads but hurt my knees.same with knee to chest. but I’m trying. I love the short intro and no 20 min. speech before the work starts. just get to it. I don’t have time to waste. this is very good.
This channel is so good for me with knee replacement problems. They are so easy to follow.Nothing is hard for a senior to do.Thank You tube for this Wonderful opportunity to improve my �� and health.Blessings to Y9u.
He’s got better looking arms than most guys I know in their 20s and 30s!
My husband and I do this session twice daily, we repeat the second half to give us 30min sessions. It’s made a huge difference to us and it’s great having a buddy. With other normal activity we usually clock up 10.000 steps every day even though we don’t leave the house as we’re shielding. I feel that my general posture is improving hugely from what I’ve learned in the session. Thank you so much for all the work you do for seniors.
soooo frustrating to have ads every three-four exercises. no way to get cardiac up cut of ads so often and so long. i left to find a better video for seniors needing a good workout lasting 30 minutes or so.
Finally, a no nonsense guide to basic exercises with none of the histrionics of the “hey whasssup dude!” and “I call everybody bro” brigade.
Hi Dr Sonny. Greetings from Singapore! Thank you for the video on strength exercises that doesn’t seem daunting therefore I am looking forward to have a go at it. Currently I maintain by jogging few times a week and I am hoping to build up some arm muscles for a total balance. I just turned 70 years young:) and consider it a blessing to be able to exercise.:)
I would love to see a senior walk workout with weight options. Maybe a 10 min to start then progresses to a 20. That would be brill if you could do one in the future
Thank you very much this means a lot to us that are senior citizens
Enjoyed these simple exercises, now to get to work on them and improve my general fitness. Thank you!
Confused about the muscle groups. Could you explain which exercises are in which group.
Would like to know the time duration of the exercises for daily practice
BAR BELLS. Period! Stop the stupid shit. And please go to greysteel website
Tricep kick back bad technique no swings allowed, elbow in line with shoulder.
Hi Meredith, I’m really enjoying your channel. I’m 62 with knee issues and currently quarantined in a hotel in Brisbane Australia after flying back from the states. So I’m not able to leave the room for a few more days. Your workouts are perfect to keep me moving and I will definitely be continuing when I can finally go home.
Very happy to see how much of a sweat I was able to achieve without feeling totally frustrated especially the squats. Hate pushups because at 68 I have no upper body strength, but the wall push-ups are great.. Gonna make you my daily tutor.thanks
Great video Doc. I am 62 and on dialysis, all my strength and muscle is gone. I am going to start doing your routine, some gentle yoga, and take lots of protein supplements. I will let you know how it goes.Thanks again.
Really helpful, thanks especially the squats..which kill me…and my knee..I’ll try your way and see if it helps.
There are a few tips for senior exercises
Start with the basics for exercises for the elderly. Get the big picture and explore how to safely begin an exercise program!
Learn correct posture before you start in order to help maximize the benefits of exercise. Watch our posture video for important exercises.
Review the proper techniques of breathing to improve your lung function and energy level. This video will show you how.
Increase your flexibility to allow full motion in your shoulders, hips, and legs with these exercises. Watch our stretching videos for valuable instruction.
Build strength in the arms, legs and back to greatly enhance your functional independence with our strengthening videos
Gain endurance and improve your ability to walk and participate in energetic social activities like dancing and nature outings.
Develop better balance to increase your safety in the home and in community.
(I learned these and why they work on Seniorcises site )
Does it matter OR should all 3 sets be done with left arm then 3 sets on the right arm? OR go back & forth after 10-12 reps?
Thanks so much, these exercise are good and not too challenging for my age
and health issues.
I like your calm approach and the actual exercises but the background music is so annoying.
Should there be a rest day even when lifting light weights? Thanks.
I love your work out. I am a senior and have been looking for something for my upper arms. I have lost 100lbs and arms an thighs and ab are a mess.
This is the first of your workouts that I’ve tried and it has been a complete pleasure albeit hard work! which is as it should be. Love the moves and love your teaching style encouraging and easy to follow with great explanations. Thank you.
This is just the upper body exercises with dumbbells I was looking for, and you have a great teaching style. Thank you!
I have been working out to your videos. Such great information. I really enjoy the way you teach with such great explanation on the why we do it and the safety involved in doing the exercises correctly. My arms are feeling this workout. Thank you!
My husband and I really need your channel. Thank you @Fitness With Cindy for your great channel and for your service to seniors!
Love your videos Cindy. I have told my TOPS group about them
and how they have helped me to move way more! Thank you so much! Debbie
Love working out with Cindy. So inspirational and knowledgeable about our bodies xxx
I LOVE your videos. Appropriate for my age but keep me strong & healthy. I appreciate your explanations as we are working out. Great positivity and so wonderful to have this option during the pandemic. I had a major fall & Drs couldn’t believe I didn’t break anything. I’m sure it’s all the weight training I’ve done with you.
Many many thanks.
As always, I loved this standing cardio workout. I used a 3# weights and it was still a great workout. Do you have a kettlebell work out you could demonstrate?
Hello Cindy, I am so glad to have discovered you and am doing all of your videos. Is there something for improving balance? You are such a gift!
This may seem silly but you soooooo look like that lady in tona exercise video who is always to her lefft
I like that you explain what muscle groups they work. Thank you.
This is just the workout that I need. I can do this! Great! Thank you Cindy��
Awesome Cindy! I’ve been enjoying several of your workouts.
What a great workout for strength training, Cindy! Thank you for keeping it simple. I’m just getting back into using weights, so I’m starting with 2# weights. I’ll be checking out your other videos soon!
Man, I didn’t realize how out of shape I was! But this was a good first workout for me! Thanks, Cindy! I’ll be back!
Hi Cindy I just did your 15 minute muscle workout loved it. Would you be able to do a workout with bands?
I’m sure glad I found you! I’m not able to go to the gym yet and work with my trainer, because of the quarantine. I’ve been doing a lot of walking, but no strength training, since this lock down. So, this is getting me back in the groove of strength training…Thank you very much! Janice D.
I’m so glad I found you! I need senior exercises and strengthening. Can’t wait to do more and get fit! God bless.
These exercises are perfect for my age, with plenty of strengthening for the bones and easy to follow. Love them. Thank you.
Great info! Thanks basic exercises work! As long as you use correct form and fo them on a regular basis! Thanks!
Thank you so much for your senior fitness sessions. I do one or two of them every day. They are such fun and your enthusiasm really motivates me! Thanks again from a British fan!
Wonderful strength training for seniors. You were able to get the muscles. You go girl.
Thanks Cindy!! Enjoyed your workout and look forward to doing others from your channel!!
Love these strengthening exercises. Thank you so much for sharing! x
Thanks, Cindy, for some muscle strengthening. I, too, have mostly been focusing on cardio during this time of being confined at home.
I loved this workout so much! When I’m done it really makes me feel stronger. Thanks Meg.
Hi: I have an online VA appointments on the internet that keep me busy. I walk 1-mile a day, every day. I don’t mind bad weather. Next I complete 70 minutes on a machine referred to as a Cubii. Last I do YouTube video. I do like the tone and pace of your programs. My goals are to continue recovery from operations. I have lost almost 70 pounds and continue my workouts. Thank you for your help and stay safe. Best regards DRS / RVN Vet