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20 Min Strength Training for Seniors and Beginners | Gentle Exercises
This 20 Min Strength Training for Seniors and Beginners features 10 gentle exercises for seniors using dumbbells or the weight of your choice to build muscle, increase bone density, burn fat, and boost feel-good hormones. This senior workout weights will increase your strength and improve your balance to keep you mobile and prevent falls.
Whether seated or standing, these exercises cater to all fitness levels. Each exercise comprises 12 repetitions, aiming for 8-12 reps per set. Incorporate 1-3 sets in one session to efficiently build muscle. Elevate your well-being through this accessible and empowering workout, tailored specifically for seniors and beginners seeking a gentle yet effective approach to strength training.
Without weights, this workout can be done everyday. But strength training like this that hits all of your major muscle groups with weights should be done twice a week with at least one day of rest to allow your muscles to recover. The weight you choose depends on the exercise — so for shoulder work, stick with no weights or very light weights because small muscles support your shoulder joint. Here's a link to more info and a video on how to select the right weight: https://bit.ly/36XbTDs
00:00 Introduction
04:13 Marching with weights
05:15 Heel Raises
06:18 Step Outs
07:50 Single Arm Pulls
10:14 Goal Post Lifts
12:16 Single Arm Lifts
13:31 Tricep Kickbacks
14:30 Hammer Curls/Kicks
15:59 Side to Side Abs
11:37 Circle Arms/ Hamstring Curls
Estimated calorie burn for:
🔥 A 120 lb (54.4 kg) person: 55 calories
🔥 A 200 lb (90.7 kg) person: 91 calories
Please note that these estimates are rough calculations and don't take into account individual variations, such as fitness level, walking speed, terrain, and other factors that can affect calorie burn. Additionally, these estimates include the calories burned during the exercise itself and do not account for the calories burned at rest or through other activities throughout the day.
Want more ways to increase your muscle mass and bone density? Try these:
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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.
do you want to feel stronger to do your daily activities and improve your balance to prevent Falls this 10 exercise strength training session will help you achieve those goals now building muscle fights the natural loss of muscle that occurs as we age and also increases bone density now which can help prevent fractures that's true in addition it's just going to help increase energy and increase those feel-good hormones called endorphins that are awesome now if you don't know me I'm April hatori I'm a personal trainer yes next and this is my mom Aiko hi now this workout today um can be done seated or standing my mom's going to do it in chair and you can do it with or without weights we're using 5 lb and 3 lb dumbbells with this one all right and so we're going to be aiming for 12 repetitions of 10 exercises okay good all right and um let's see what else can I tell you have water handy this is really important um and ideally well we're going to be doing one set of 10 exercises but ideally we' love for you to do two or three sets in a sessions for maximum muscle building benefits okay Mom any thoughts on strength training no let's go we got to build muscle all right we'll take a quick pause here and get started hey Mom you want to have a seat sure thank you very all right let's get this warmed up okay very important warm up your muscles before any exercise this is our dynamic warm up get these muscles moving get the joints moving just gentle March it out okay easy PE friends who've been with us know I'm going to say something about posture that's right she didn't say it we something's wrong she didn't say shoulders hips knees ankles all in alignment okay make your joints work optimally yeah all right March it out important that's right okay give me some nice little toe Taps to forward here yes good job breathe it out okay keep it going and it's important to breathe oh yeah that's important don't forget to breathe don't stop breathing yes that's right sometimes okay Marsh it out good job take deep breaths yes deep breaths through the nose and exhale okay good and now do some step outs going to be doing some of these side motions here okay very nice okay good job and gentle marches nice okay stop the feet I know you just do some nice little hip circles in your chair if you can okay I loosen up these hips a little bit good job awesome okay nice work give me those reaches up and down gentle whatever height you can make it that's fine good work okay two more very nice okay and rest and then just pull it back okay relax those shoulders I just want you to pull your shoulder blades together okay wake up those back muscles okay good job good mhm nice work okay and rest and then just open up your arms and then close them yeah and open and close give me two more open and close and one more open and close very nice open up those chest muscles and back muscles great okay okay catar or standing might want to hold on to something point and flex with the feet okay wake up those ankles and feet good circles good and reverse the circles good wake up feet wake up feet okay good job other side point and flex I'm even doing some balancing work here really yeah no handso but if he need to hold on to something that's okay hold on to chair hold on a table holding on my chair even the walls good reverse it circles and rest okay nice work on this gentle Dynamic workout we'll take a pause and get started with our strength training okay so pick up your weights we've got ours in hand already and what I want you to do is just put those weights on your thighs here okay thighs or knees thighs yes thighs or yeah thighs on your thighs on your knees definitely not on your knees on your thighs okay now all we're going to do is just going to March KNE lift those knees up and down we're going to March okay so let's do 12 from here this is one good and two and three breathe this is four and four good five and six keep it going seven keep good posture eight yeah you didn't say that that' worry but 9 10 give me two more 11 and 12 and 12 very nice challenging those legs good work okay take a breath take a breath I'm going to walk it around a little bit very nice good job our next move is going to be heel raises so if you're with me standing just put those weights at the side but with you're with my mom keep them on your thighs all we're going to do is lift those heels up and down okay both both feet both feet together okay so here we go let's do 12 one go two and hold good three and hold four hold good this is five this is six feeling it in the calves yep seven good and eight keep going nine I'm feeling it woo 10 you're standing it's a little different this is 11 good and 12 and rest yes but you know what great workout either way yeah so good work I felt that in my calvs oo okay okay I want to like kick those out a little bit very nice okay all right we're going back to the weights on the thighs thighs okay all right we're going to do those step outs right step out diagonal back okay it looks like this everybody step it back and step it back if you're standing with me the deeper you go the more challenging it is okay all right all right I'm calling that one this is two and two we're going to 12 and three breathe everybody three Breathe It Out is 12 reps a magic number typically yes you want to aim for 8 to 12 reps of an exercise mhm okay okay I just thought I'd ask I'm glad you did but because you did that I lost count so I'm going to call this six and six good wasn't it eight seven seven no and eight that was eight we're getting nice workout woo yeah this is nine very good and nine good this is 10 keep it going everyone just two more sets 11 11 good job one more set 12 and 12 and rest oh that was nice I'm actually starting to feel this in my leg my arms too okay very very nice okay now we're moving on upper body so let me just demonstrate the move whether you're seated or standing here's what it looks like so you're holding holding the the weights in your hands and this is what it should look like no Loosey Goosey wrists people okay straight straight uh wrist from the hands to the arm so it always stays like that none of this okay so this is what we're going to do we're going to pull it over here to our knee level here and we're going to pull it up okay that's the move okay down and up this is a real good move for the back muscles [Music] okay and actually the core okay yeah this is four breathe it out and five good job this is six breathe breathe out is you yeah come up seven let's pull up breathe out eight inhale this is nine exhale good this is 10 nice work two more 11 excellent and 12 and rest good job nice work yeah all right anytime I know you're holding both weights you can put them down all right I know this is a challenging one but we're all about building muscle here so let's challenge ourselves okay okay I got to do the other side are you ready for this yep okay here we go down and up oh hello hello oh hello yes are you working out with us good come on and work out with us three good job and four excellent five good you can put that weight on your on your thigh mom there you go mhm gets in my way put it down seven that's okay okay I'm Mor eight nine yes you want bring it to the knee level here yeah yeah here and pull up 10 good yes we had a TW I thought we Twisted to the hip and 12 no twist okay you you actually gave yourself extra credit by twisting thank you that's all that's okay that's just a different move I I'm just going here and up okay okay all right so anyway nice jop sorry I didn't spot you on that one okay next move is okay we're going to I think you should put the weights down on this one mom okay put the weights down this is a a challenging move for the shoulders um give yourself a little rest and and at anytime feel free to to put those weights on here's the move rest to Gold post okay that's it all right so here we go this is one and down good this is two now I'm holding these 5B weights that's a challenge three that's a challenge yeah please at any time put it down think about my three if you want that's okay I'm good but you really have I don't mind sharing I don't mind sharing thank you but you really feel your core engaged by doing this move in addition to your arms and your back muscles too this is six good and seven good job and eight oh yes I'm feeling this yeah with those weight good and 10 two more 11 breathe and 12 and rest and I'm putting those weights down okay take a rest okay I'm going to pick up some water please pick up some water and take a sipoo that was that was intense that was intense and strength training is good but I don't want to build muscle like a muscle bound person you know you don't no no that's fine it's good to build muscle and and folks you'll never become super bulky okay I know a lot of us may be worried worried about like oh my God I'm going to strength train I'm get like super bulky like you'll never it'll never be like that you know we need to build muscle so don't even think about that okay we need to strength train as much as we can all right so we did our our goalpost move yes okay so another this this one you can also feel free to do no weights okay all right or or really light weights it's just a shoulder lift so arms slightly bent okay and you're just lifting it up and down okay up and down that's the move it's not a bicep curl it's coming from the shoulder okay all right so let's do this we'll do it without weights two two arms no we're going to alternate okay one and one good got it y two and two keep it going three and three I'm going to pick up weights to see how that is this is four good and four nice five and five notice form six six no bicep curl seven and seven nice job eight and eight oh yes this is Nine and Nine good job 10 and 10 this is 11 11 give me one more and 12 and 12 very nice everyone good job so see even without any weights that's that was a challenging one right yeah as you get stronger you can add weights okay all right so our next move is just going to be a nice little um tricep move okay so this one I would like you to pick up your weights both of them yes please okay and whether you're seated or standing I want you to hinge at the hips notice my back is straight head neck spine all in alignment and I want you to pull up the elbows but I just want you to kick it back kick it back with the tricep right this yes kick it back kick it back okay working the triceps okay just like that okay okay I'm going to call that three this is four this is five good and six keep going seven breathe eight breathe out nine good 10 excellent 11 and 12 and rest rest put those weights on your thighs just right okay breathe woo how's everyone feeling check it with your body okay good I'm waiting for those endorphins okay they're coming they're coming I'm feeling mine all right very nice yeah you should with those very nice everybody okay this is going to be a combo move everybody okay next move is basically a hammer curl it's a bicep move so this is a hammer curl okay but we're going to do single arms okay single arm okay single arm okay right but with each one I want you to give me a kick opposite arm y yite arm opposite leg my favorite okay you're like why are we doing this why are we doing this well folks this is about balance okay we got one leg in the air one on the ground down and let's focus on the balance okay I'm going to call this five I don't know if you can see Mochi there but he's in his mod he is totally relaxed okay so you're doing great keep it going I'm going to give you three more sets here three and three good job two and two very nice and one and one nice work everyone okay take a breather okay let's put the weights down okay for a second let's take another sip of water I'm going to take another sip of water watch our little dude as he's resting there nice nice nice work everyone okay all right we're heading our home stretch okay we're going to pick up we're going to pick up one weight this time okay or folks I will hold two just to give you challenge okay this is going to be a side to side move with the weight so everything's tight here nothing moves okay the lower body or the core but you got engage your core like I'm going to punch in the tummy just got engaged in the core okay so punch in your own tummy I'll punch my own tummy so we're just going to go side to side with the weight side Center side and Center okay side and side very nice here we go side and side you probably feel this in your torso right yeah you feeling it yeah this is your core working core is important for any motion that we do keeps you upright okay I'm calling this four core muscles do a lot oh yes and five keep it going looking good this is six and six so I working your arms too seven yeah and seven very nice eight eight good job nine nine very very good this is 10 and 10 two more sets 11 yes and final set 12 and 12 very very nice everyone good job take a breath okay and rest okay are you ready to do our last exercise mom looking forward to it are you looking forward to the last exercise all right okay so the last exercise is basically we're going to be doing like a little reach circle with the weight so I want one weight so for you if you're using one weight hold it like this okay okay using one weight like this and so the move is like this is opposite kick back so for you Mom you're just going to step it back step it back as you do that Circle so step it back and you could sit back in your chair a little bit more sit back in your chair a little more make you feel more comfortable there you go yeah so Circle opposite leg yes yeah so Circle there you go Circle it out okay that's it good this is three and three I'm going to do tell your two eight two four and four good this is five and five good and six six seven seven good job eight eight keep going yep nine nine good 10 10 two more sets 11 11 and 12 12 and done congratulations weights down everybody woo wow shake it out will you yes sh it out right okay wow I really felt that my arms and legs okay March it out let's get those just shake those arms out shake those arms out good job okay give me that nice reach over reach over reach over and reach over good work shoulder rolls please yes two three and four let's do that open close that we did at the beginning Oh I thought it feels good feels good and open and close do the same thing but diagonal with the arms ah yes nice work building muscle today everybody yeah a good one excellent up and down one more time great job okay give me the Fist and open cuz you're holding you're holding weights it's just I feel that in your fingers wave yeah okay very nice shake it out really really really nice okay come here up and down with the arms up and down up and down good job up and down up and down one more clap it the top up clap it top reach ah Center oh it is time it's ending hello down hello good boy you did a great job okay nice work well excellent work everyone on this 10 exercise strength session again you know aim for um you know8 to 12 reps per exercise do one set or if you can do two or three sets in a session for maximum muscle building benefits all right so great job uh if you like this workout please give a like share comment and subscribe to our channel it's always a joy to help you get stronger so I look forward to seeing you next time and in the meantime keep moving see you soon
#Min #Strength #Training #Seniors #Beginners #Gentle #Exercises
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Just discovered your channel. Love exercing with you and your mom!
I absolutely LOVE you ladies ! You’re my new “ go to” workouts now ! I walk outside for a good hour most days, but with this extreme heat, can’t. I decided to go on utube to find a nice, but really good workout. I’ve always been an active girl. Im 66 now and wanted to focus on the things we need to worry about as we age, balance is a huge one. Anyway, I’ve don’t your workouts before so I came back and you have so many and they are all good, and it keeps me from burn out from doing the same routine. So thx for being here, I will be joining you a good probably 4 days a week, mixing with some of your other workouts. This one was my fav thus far.
Very nice!❤
thank you and I said it with $. Yours is the help is the best one on YouTube. First timer here and I'll be a regular. Bless y'all.
Thanks!
There’s more to it than that.
Love your exercises, your mum is so lovely. I’m a new subscriber, will check out more of your videos.
Still one of my favorites of yours. ❤
This was just the amount of challenge for me. I really enjoyed the mom doing it in her chair, which is what I need to do. Thank you.
Great exercise for 84 years old, I use the mini water bottles which does not hurt my knees. Thanks 😊
Excellent experience! Thank you! I am 76 and LOVED this process!!!!
I love your smushy orange kitty.
I truly enjoy these exercises with you because when I am inclined to stop , I just watch Aiko and she inspires me to keep on going . I am 73 yrs old. If she can do it, I can do it!
Hi April and Aiko I really enjoyed doing this strength training session with weights all through. I just need one clarification if you don't mind- you mentioned at the beginning of the session that you were using 5 and 8 pound weights. However, you didn't say which exercises you used the 5 and 8 pounds respectively. Please would you mind mentioning this in the beginning of each exercise with weights? As I am very new to exercise regime I would like to be clear that I am not overdoing the weight part. I would be grateful for a response to this at your earliest. Many thanks and best wishes mangala
Hi, im in the uk and love your videos, just not sure how to find them all. Also not sure which weights i should use. Your mum is so sweet and inspirational.
Hi love your channel.❤ Pls suggest as a beginner how much weight 🏋️ should I start with. Thank you.
These exercises are fantastic! So glad to see options for different fitness levels. I'm curious, does HermQ have a community forum where people share their progress and tips with these types of workouts?
This is perfect for my mom! She's been wanting to start strength training but wasn't sure where to begin. I'm going to show her this and maybe even check out HermQ for some more structured guidance.
The trainer and her mother are so inspiring! It's never too late to start taking care of your body. I'm thinking of documenting my fitness journey using HermQ to track my progress.
I'm always looking for low-impact exercises that still challenge me. These look great! Does anyone know if HermQ offers personalized plans that incorporate exercises like these?
I'm back here a year later, using dumbbells that are a whole 1 kg (2.2 lbs) heavier than before. And where i wasn't using weights before (for example, the goalposts), I am now using a little 1kg weight! All thanks to my wonderful wonder women. I love you both so much <3
Just what the doc ordered. Strength training! Did one set of each, paused and did another set- each movement. Thanks!!!
Your mom is precious! Great sense of humor!
Just found your videos – perfect for 76 years young! I love your mum – she is inspirational and the beautiful ginger cat – what a combo!
May 2025 Challenge Day 21
My shoulder has been acting up this week along with my ankle, so some exercises I didn't use weights, and I still feel like I got a nice workout. Thanks again, April, Aiko, and sleepy Mochi 😴
This was a session I really enjoyed. I need to mark this as MUST DO. My strength days are Sunday and Wednesday.
After too many weeks without doing any formal workouts, I am back to the March 2025 Challenge, picking up where I left off with this Day 3 strength workout. I used 2-lb. dumbbells through all the exercises and doubled them up for those exercises for which April doubled up the weights. I did most of it seated, like Aiko, and also did the extra twist move that Aiko did for one of the first exercises. I'm hoping that if I can keep up with the challenge more regularly going forward and continue to build up strength and stamina again that I'll eventually be back to the workout level I was at when I originally commented on this video last year. (Tuesday, May 20, 2025)
Thank you for another amazing 20min workout I use 3lb wight in strength training love seeing mochi boy in your video , I done 21th may calendar one over all I really enjoyed it I felt in my muscle , sending love to both of you x🎉❤🎉
I love your workout videos, it works perfectly for me, thank you ❤
Another new one for me!!! ❤️❤️❤️🇲🇦🇬🇧🇺🇸🥰
love this! thank you so much 😊
Thank you so much. I enjoyed working out with you 🎉
This is awesome. I've been looking for a routine for my mother to do to keep her moving rather than sitting all day.
Thanks April for your help and advice. I need o start weigh training and this was a good place to start.
Anyone else combine this with a walk in the morning? Great routine!
Thisis my first time working with the weights so I just used the three pounds for most of the exercises- I did use the five pounds for one or two of them. I enjoyed and will try to do weight training at least three times a week-
This music makes me sleepy!
🥱💤😴
とても楽しかったです！年寄りにもやりやづいDesuねー！I I am in my late 60s, but coukd follow this easily and, following お母様、I could get the workout for strength my doctor requested, without having to stop in the middle. 本当に有り難う御座います。( ◠‿◠ )
Im following all your exercisr madslm April.❤
Im very pleased with your exercises and i really love your cat
❤❤❤
Loved this one❣️
Thank you
Hey I just came across this video I love it going to do this every week 👍🏾👍🏾👏🏽👏🏽👏🏽👏🏽👏🏽🙏🏿🙏🏿🙏🏿🙏🏿❤️♥️
I love working out with you. Thank you for your help.
Hi, just ran across this video, I turn 70 in April. I need more than walking, so why not 😊
Thank you for having a place where 65 something can feel at ease with the exercises with no over exertions on the body. I love your mother exercising with you! She is so cute and funny. My nutritionist wants me to add weight training to my routine. I’ll be visiting a lot more often!!!!❤
Thanks!
Thank you
Great job
As I approach 70 years of age, I knew I needed to do something. This was great! I will continue doing single sets for a while and then gradually work up to the 3 sets. Thank you very much. Love having your mother with you!