Improved Health
STRENGTH TRAINING for BEGINNERS | Build strength, get toned & speed up metabolism!
This is a beginner strength training workout created for seniors and beginners who have little-to-no experience. Strength training is great to building strength (obviously!), to get toned and best of all, to speed up metabolism! I explain each exercise as we go through them to ensure you understand proper form and technique. Even though I teach the exercises while standing, most of the exercises can also be followed by sitting in a chair. We'll cover all the major muscle groups today. There will be no music in the background today since a lot of viewers have expressed they prefer no music when I am giving instructions. Please feel free to put your own music on in the background:)
I did not include a warm-up simply because I feel a lot of people will do a cardio workout before. I will be uploading a 5 minute warm up soon which you can do prior to this workout. Or, choose one of the short workouts I have uploaded already so you are properly warmed up before lifting heavier weights in this workout. Please challenge yourself by using heavier weights than you might usually use (I've explained it all in this video so you'll understand what weight to use). Feel free to message me on my website (www.improvedhealthforseniors.com) if you have any questions.
Please subscribe and write a comment! I'd love to hear from you! Feedback is always welcome!
Wishing you improved health!
Jules
Disclaimer: You should always consult your physician before starting any ‘Improved Health' fitness program or any other fitness program. This content is not medical advice and is intended for general education and demonstration purposes only. The use of the information provided in this video is solely at your own risk.
If you like the picture in the background, you can purchase it here: https://amzn.to/3iykrUs
hi everyone welcome back so we're going to do some strength training today i'm trying to make the workout as efficient as possible so you're not here too long but getting the benefits of strength training so you need to have a chair today we're going to use it for some of the exercises i'd like you to have some weights for sure so definitely a five pound a seven or an eight would be great maybe even a ten if you can manage to get 10 pound weights okay you can use some lighter weights as well throughout the workout so have a variety maybe you know if you don't have weights right now you can use soup cans for now until you're able to buy some but i highly encourage you to buy some weights so you get the best benefits all right uh you're going to do this workout two times to three times a week the main real strength training is you take a day off in between when you're doing a full body workout so we are doing a full body workout for the next several weeks so you'll just work out every second day or every third day depending on if you're working out two times or three times for strength training you can do cardio every day that doesn't matter you can add that in i'm not doing a proper warm-up today because i'm going to create a five-minute warm-up class or workout for you so you can do the warm-up before and then do this or you can choose to do a cardio workout first and then do the strength training a lot of people i know will be doing cardio as well as this workout so do something before you do the strength training just to warm up the muscles and get everything ready all right let's get started so the first exercise we're going to do is a double back row so we did this before in another workout so you know the form but i'm going to go over it anyway just to make sure everyone's doing it correctly i would like you to use a heavier weight than something that you might use in a you know in a normal cardiotype class because we are working on building strength okay so find a weight maybe for for today since it's our first time try five pound weight but i want you to go up to whatever you can manage safely with doing it ten times okay so today i'm just going to use a seven pound just to show you um we are going to have our feet shoulder width apart so i'm going to tell you some of the rules feet shoulder width apart knees are always loose okay always have your knees loose for support we are going to lean forward we're going to stick our glutes out flatten that back okay chest is out glutes are back flatten that back arms are hanging down so i'm like this arms are hanging down we are basically just bringing the elbows up to the ceiling squeezing our upper back and then bringing that weight back down all right let's start together so grab that weight sticking those glutes out flatten that back knees are loose we're working our upper back row those weights up squeeze that upper back as if you're squeezing an orange in your shoulder blades hold and slowly back down let's go again this is two squeeze that upper back and down three and down four and down five six seven eight squeeze that upper back nine squeeze ten and bring that weight down and stand straight up okay perfect so if you felt that you could do that maybe 10 more times then your weight is too late okay so maybe for today you know that's fine with what you've done but in the next several workouts i want you to find a weight that is challenging where it feels you know by the time you get to 8 9 10 you feel like it's you're around a seven that is pretty challenging that it's you know out of a rate of of 10 that you feel like it's pretty hard like at a level seven okay so putting those weights down we are going to go into our hamstring deadlifts so this one we also did before we're going to grab a heavy weight again so probably use the same weight that you did on for the last exercise i'm going to grab a heavier weight so with this one we're working on the back of our legs here so our hamstrings okay so again feet shoulder width apart knees are loose always knees are loose okay the weights are in front so you're just hinging at the hips allow yourself to bring the weight down and then pressing through the heels and coming up okay so when we come up we're going to squeeze our glutes as well to give that extra workout ready so we're going to go down sticking the glutes out chest is forward head is up and then come back up squeeze those glutes going down hinging forward just about shin level coming back up squeeze the glutes so big thing here is keeping your back flat so really stick your glutes back and then come up again this is five going down coming up feeling that stretch in your hamstrings and again and coming back up let's do three more down keeping those knees loose and up and two more feeling that stretch coming up so pressing through those heels when you're coming back up as well down pressing through those heels coming back up and standing up straight bringing those shoulders back all right let's put that weight down so for the next one we're going to do some bicep exercises your biceps are here we're going to do a bicep curl so grab something around anywhere between probably a 5 and a 10 pound weight we're all different you all have different strength levels at this point but we are working on our strength and trying to build that okay so we want it to be hard and by the time we get to our 10th repetition it should be challenging okay again same rules feet are shoulder width apart knees are loose okay having the weight to the side you're curling that weight to the shoulders you're not touching the shoulders you're just going to about here and then going back down okay and up again and down breathing out as you lift the weight up and down this is four squeeze those biceps so you're thinking of your biceps as you're doing it up that's five slowly back down six slowly back down seven eight should be getting really hard now nine and ten so one other rule here is you don't want to be doing this if you're doing this your weight is definitely too heavy that is not the way we lift weights okay your body is still it is just your arms that are moving up and then it's coming back down again let's switch it up a little bit we're going to do a little bit more to make it to really give the biceps a workout we're doing a hammer curl weight so this way now so before we were like this we're now going this way we're lifting up to the shoulder and back down i'll turn again just so you can see feet are shoulder width apart knees are loose bringing it up and slowly back down that's two three four five breathing out six breathing out [Applause] seven eight nine and ten another trick if you're finding that it's getting really heavy towards you towards your you know 8 9 10 repetition then you can do singles okay because that way your other arm is getting a bit of a break so you could do one the other one's getting a break now this one's getting a break so that's a way to be able to do more um with the weight that you have all right let's go into our squats i know i know a lot of you don't like squats so if you don't like squats you're going to do the sit the stands with the chair okay and if you're new to squats then please just use the chair just for safety okay so a few rules with squats if you are doing them they're really good for strengthening your quads and strengthening everything around your knees as well it is something that's often recommended by physiotherapists physical therapists uh so i i do recommend it if your knees can handle it okay otherwise you're gonna try and do the sit to stands and if that is still challenging you can just do a knee extension or a leg extension so you would just bring your leg up hold and back down okay if your knees are if you have issues with your knees for those who are doing the squats main rule is not to allow your knees to go past your toes so we're really you're bringing your glutes back like as if you're sitting in a chair so really bring them back you're going down and up again squeeze the glutes okay down and up let me show you here so your have quite a wide stance going down keeping the knees out and going up don't allow your knees to go in like this okay keep the knees out going down and up all right the sit to stands most of you know this now it's the same thing you're going down pressing through the heels as you come up okay so that's just a bit of an easier option all right let's go so for those you you decide what works best for you all right so let's start so going down pressing through the heels coming up squeezing the glutes that's one down squeeze now how far you go down here is up to you if you can only go this far that's fine then come back up if you can go you know so you're about parallel then you can do that as well it's really whatever is comfortable for you squeeze that's three i think four squeeze press through the heels here squeeze when i say squeeze i'm meaning your glutes when we're standing okay squeeze those glutes we're trying to give our butt a workout as well squeeze squeeze last one and squeeze those glutes and hold five four three two one and relax excellent all right chest press you have the option here you can do um a floor push up if you want i'm doing it in the chair just because i know a lot of you don't like going on the floor if you want to do the floor you're going to do and if you can i do encourage it do you can do just a push up on your knees arms are apart going down and up main rule is trying to keep your body straight when you're going down and coming up okay not just your arms that are going down okay for those who are in the chair um we are grabbing a weight anywhere between a five and a ten it depends again where you're at okay sitting on the edge of your chair you've seen me do this one before so sitting on the edge leaning back into the chair holding the weight so we're here pressing up and down so it's like you're on an incline bench when you're at a gym so pressing up this is three four five six seven eight nine and ten okay bringing that weight towards your chest bringing it down and we're going to put that weight down okay staying with the chair i tried to plan it so we're not moving the chair back and forth all the time we're doing an ab exercise so for this one you are also sitting on the edge we're going to lean back i want you to touch the chair but then i want you to come off it a bit okay so you're coming off about i don't know two or three inches now what you're doing is feet are flat on the floor knees are well we can have them shoulder-width apart maybe a little bit wider what i want you to do is just bring your arms to one side like you're rowing a canoe and then to the other side now keep the abs tight think about your abs here you're keeping them tight go from one side to the other okay so just continue with this motion keeping your abs tight concentrate on those abs so you should already be feeling it in your abs you're sitting on the edge of the chair leaning back but not touching the chair or not touching the back of the chair keep going concentrate on those abs breathing tightening those abs if you need to come out of this come out of it you can sit up straight but otherwise you are going to keep going now i want you to lift one foot off the floor stay in this position keep going with the arms bring that foot back down other side lift it up one two three four and five other side one two three four five one more time on the other side one two three four and five sitting up straight excellent let's just stretch out that back let's bring those hands forward round your back to really feel that stretch in your back okay really round that back and sitting out straight sticking the chest out excellent and then sitting normal good okay so what else do i have for you i have the shoulder workout okay i made a list of course i want to make sure i get all the right exercises for you and every time i do one of the uploads it'll be different exercises because change makes things happen okay if you do the same workout all the time you're not going to see any change you need to lift heavier weights with proper form to see change okay let's do our shoulder raises so we're going to grab a weight probably if you're starting out probably be about a three pound okay maybe a five these are only fives feet are shoulder width apart knees are loose okay we're going to bring the arms up to the side so our the weights up to the side so going up we're going to bring them forward and we're going down okay so out to the side forward and down again side three forward and down four forward and down out to the side forward and down six forward and down seven forward and down eight forward and down two more forward and down last one ten forward and down good okay working our triceps triceps are the back of your arms a lot of us have issues with triceps um so we are going to work on those okay so same form as before we are leaning forward knees are loose butt is sticking backward okay really stick it out so your back flattens okay otherwise you do not want to be rounded like this you want to bring that chest up and glutes back arms are hanging down bring those arms up now you're just kicking that weight back press that weight feel that in your triceps in the back your arms already i feel that going back to the shoulder and back and hold squeeze and to the shoulder squeeze the back your arms and forward four so the only thing here that should be moving is your forearms are going back and going forward again okay nothing else is moving sometimes i see people doing this try and keep that upper part of your arm the upper part of your arm is parallel to your back okay glutes are sticking out up seven i think eight nine we've got one more ten and hold squeeze squeeze squeeze excellent bringing the weight down standing up straight we're going to do one more for the triceps we are going to bring that weight over our heads if you need to sit down for this one okay if you find it too difficult same rule feet are shoulder width apart roughly knees are loose bring the weight over the head so for this one you can use one weight if you wish basically what we're doing is we're holding the weight we're bringing it behind you're keeping your arms kind of against not quite against your head but in that position you're pressing up and bringing the weight back down okay you can choose to use one weight if you want to go with a bit of a heavier weight or use two light weights okay so bringing the weights either together or close together so straight up bring them down pressing up and down keeping those knees loose and down press four five six i'm just turning so you can see my form seven eight nine last one press press press and feel that in your triceps bring the weight down in front and bring the weight down good okay we've got two more exercises and you're done already okay so we are going to do a calf raise which we've done before you can either hold the back of the chair and uh and lift your heels up or you can just hold onto a wall and lift the heels up all right standing up straight lifting those so for this one you don't have your knees bent okay if you're having your knees bent you're not working the calves keep the leg straight lift those heels up back down and again two and down three four five six seven eight nine and ten good all right last one is our balance exercise so we are going to do what we did in another workout we're going to have uh bring one knee up one ar and the opposite arm up for balance exercise if you have really poor balance and you're a little bit nervous about it all i want you to do is just to bring one knee up and down and you can have your chair close by so your hand is on the chair if you wish okay so for the others if you feel that you have fairly good balance and you want to challenge it a little bit more you're going to do the opposite so one knee comes up opposite arm goes up so bringing it up and back down other side now if you want to challenge your bounce even more looking forward keep going this is three four four five oh five six six let's go up to eight seven seven [Music] last one on each side eight and eight all right that's it for today's workout um if you want to do stretching actually let's do a little bit of stretching let's just press the hands out in front i'm afraid if i tell you or if i ask you to do one of these stretching workouts you're not going to and i want you to stretch so let's press the hands forward knees are loose bring the hands together bringing those arms back so after this workout definitely do a cardio workout if you feel like it you can do cardio and strength training on the same day for sure bring one arm overhead reaching the other arm down so stretching both in opposite directions now let's go on the other side stretching up and stretching down let's rotate those wrists and the other direction and we're just going to stretch out the legs we're going to bring the foot up so legs are fairly close together here okay so when you're doing this you're not having that leg flare out keep the knee the legs close together so your knees are close together this is also a balance exercise if you're not holding on to something and switching to the other side my balance is not great today and that's the thing some days you're gonna have great balance other days you're not depends on how tired you are and so on so feeling this in the front your leg okay let's stretch out our back of our legs we're going to bring one leg back i want you to press into that back heel feeling that in the back your leg so as i said you can do this two or three times a week it's up to you i am my plan is to put a strength training workout every two weeks with something different and switching to the other side pressing into the back heel you can push against a wall if you wish to get more of an intense stretch good let's bring the toes up and i just want to say thanks to all of you for your amazing comments i you bring lots of smiles to my face every day when i read them i have to say so thank you for that all right let's switch to the other side bringing the toes up sitting back putting the if you need to just putting a little bit of weight on your other leg rather than the one that's straight ahead all right those are some of the basics if you want to do more stretching just um use one of the other videos and uh that's it for today okay thank you so much for joining me i will see you next time take care you
#STRENGTH #TRAINING #BEGINNERS #Build #strength #toned #speed #metabolism
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Cardio actually damages all the work you did in strength training. You should be walking or doing things that do not get your heartbeat racing when doing strength training.
What should you do if you have orthopedic issues. With lifting ? I have issues with shoulder, neck, knees and ankles.
I need to lose at 60kg to be in a normal weight… I'm watching this first because I am so scared to start… Hope i can start being healthy soon…
Thanks again, I found this one and tried it completely. It is good for strength of upper body😊 next one maybe feet and legs, so let's go😊😊
I did this one today. I started the strength training calendar at the beginners level so I can correct my form and tone up. Thanks for the clear instructions Jules. It really does make a difference to how I feel when done.
Hello, im 15 and female, I've wanted to build strenght for a while because im not very strong , but my mom says i shouldnt use very heavy weights since she thinks it'll affect my height, mb its true idk but all i have is 5 pound, do you reccomend i try with those or what could i do? thank you.
Thank you! I actually enjoyed this! ❤
The pace is perfact ,this begginer workout is what will keep me dedicated to help me meet my goals, have happily subscribed and given thumbs up.
Your instruction is so clear and the content is amazing, Thank you!
Great video I can definitely understand this way better than all other workout videos.
Your videos are always so motivating! I keep coming back for more.
Many thanks! I haven't done any exercise for some time, and I find your explanation really motivating.
Thank you. I was having anxiety over strength training and bingo I found you. Sadhu
9/25/2024 Hello Jules. We had COVID and PNEUMONIA AGAIN in this household for weeks and I was taking care of everybody. I had no energy or strength maybe for about a month. My family wiped me out so it took me longer to recover. It's so good to see you again and workout . You look amazing and I missed your soft voice and smile and your encouraging words. I appreciate your demonstrations to keep us safe. I felt a little shaky today but I made it thru because of you. Looking forward to getting stronger and doing the walking workouts again. I hope you and your family are well and loving on each other. GOD BLESS you. I appreciate your help and kindness. Gail
Kindly tell me how many kg of dumble u r using plz reply kindly tell me in kg ??
Where are weeks 3 & 4 and 5 & 6
My legs feel energized. This is the first time I have tried your workout. Hope I am able to follow through.
Love this workout! It's simple so I can easily understand how to get the right form. Thank you for this! New subscriber here!😊
Amazing!!!thanks
Thank you so much for this! ♥As someone who suffers from anxiety, exercising is always a struggle as soon as my heart rate rises but this is perfect. I think this is the first time in years that i did something for my body without having a panic attack.
This was such a great beginner strength training workout. It explained how to do everything in the proper form and didn’t just breeze through the reps. Thank you so much!! 💕💕
Starts at 2:09
Thank you so much!! ❤
That is no walking movement so all the 25 minutes is standing and chair with the weights more than 5 pounds
Showed your videos to my physician . She was so interested said she will share these with her patients.
Hello, where is the second video? There are so many in the playlists. Also thank you for the videos! I've done this video for the 2 weeks and ready to move on!
I'm 63 and need to start strength training to build more muscle . Your video was perfect for a beginner .Thank You !
Thank you so much for the wonderful exercises for the beginners
Thank you so much for all of your video’s. I do one of them every day. I greatly appreciate your instructions especially so I can get the form right. I like thar you have the no talk versions. Once I get the hang of it I can go a little faster. I feel strong enough and have enough energy to play golf and pickleball. Thank you so much!
This was great for making sure I have the right form. Great variety and instruction. Thanks!