STRENGTH WORKOUT: 30 Minute Strength Training for Seniors And Beginners

STRENGTH WORKOUT: 30 Minute Strength Training for Seniors And Beginners



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STRENGTH WORKOUT: 30 Minute Strength Training for Seniors And Beginners

Build muscle with this 30 minute strength training for seniors and beginners. This beginner strength workout consists of 3 sets of 4 exercises in 40 second rounds to enable you to work at your own pace. Just starting out? Don’t use any weights and get the moves down. Add weights when you’re ready. Use dumbbells, but water bottles, cans, bags of beans, or anything that’s easy to hold will do.

Growing older doesn’t mean you have to get weaker. The term “use it or lose it” applies to muscle strength and bone density that decreases as we age. According to the U.S. Centers for Disease Control and Prevention, studies at Tufts University have shown that strength training is one of the best ways to fight the weakness and frailty that can come with age. Done regularly, strength training builds bone and muscle and helps to preserve strength, independence, and energy.

So let’s build muscle and stay mobile, independent, and strong.

00:00 Introduction
01:17 Warm Up
03:20 Exercise Set 1
12:42 Exercise Set 2
22:07 Exercise Set 3
30:23 Cooldown

Variety is the spice of life. You can find more fun strength workouts here: https://yes2next.com/free-workout-videos/

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#strengthworkout #strengthtraining #workoutforbeginner #exercise

[Music] hey there April of yesterday with my mom Ico hi today we have a 30-minute strength training workout for you today because it's super important to build muscle right we're losing muscle we're losing bone density we need to build muscle all right so today we're going to be doing uh three rounds of four exercises 40 second rounds okay but the point is just go at your own pace you only can do it for you know a few reps or 10 seconds that's fine it's about making this workout your own and you can use no weights or the weights of your choice we have dumbbells here and you can use water bottles bags of beans okay and make sure you have water available super important to stay hydrated and if you have any loose rugs please get them out of the way or secure them now my mom is going to be using um chair for the first really the first set of exercises for just in case you need it yeah and so right so you could be near a table or balance that's right countertop in case you need it for stability okay all right any other thoughts mom no let's go we gotta build muscle here that's right okay we'll take a quick pause and get started with our warm-up okay let's warm it up get the blood flowing yep get the muscles moving give me some pumping big steps here okay loosen up everything okay really nice give me some nice little side reaches here good breathe nice work two more good March it out okay give me some nice side steps to the right yep my favorite your little chicken Arm Dance yep I can do this all day that's right that's your favorite your favorite move you got that memorized yeah okay let's go into just some step backs here step it back yeah we'll be doing some of this here okay so it's really important to exercise these posterior chain muscles that can help you with everything from walking to going up steps okay yeah all right very nice okay I need that that's right give me some heel touches to the fore front that's right well you know what I've noticed that you're you're going upstairs better yeah yeah you're gonna find myself a little bit stronger growing up instead of one foot at a time I I can get two up there and I mean right that's so great that's so great and I know that one side your one side of your body was weaker than the other and it still is but it's getting here you're able to yeah wonderful thanks to my personal trainer getting stronger that's right that but that's that's a testament to you know by being consistent if you're consistent with your workouts you will get stronger so stay with it everybody okay no matter where you are stay with it that's right all right very nice okay nice work on this warm-up we're gonna take a pause and get started with our strength training okay so our first exercise is a fly to row so slight Bend in the knees hinge at the hips okay we're pulling our shoulder blades together and down and then pulling our elbows up pulling our shoulder Gates together okay so it's fly to row so let's do this so it's like a beach ball beach ball beach ball and down and row up and down okay open down Pull up good and you should be feeling [Music] your shoulder blades come together okay and rest okay nice work okay good work that was kind of a learning move there okay sure all right our next move is just going to be a wood shot Okay so we've done these it's like a baseball bat so we're bringing our weights up above our shoulders and then we're going to bring it down and you can see me I'm pivoting a bit okay and down bring them up and then bring it down this is actually a really good core move engaging your obliques here I'm not using any weights on this one that's okay that's good and is that challenging enough yeah breathe it's all about listening to your body and doing what feels right to you okay and you can add weights if you want to yeah I'll do some second time okay that's okay that's great first time you get a sense of of what we're doing here okay good work all right nice work everybody okay this is where you may need a chair so I'm going to pull this chair over for you right there like that okay okay let me demonstrate okay this is curtsy basically curtsy line so pulling our weights at our side just bringing that foot behind the other one and up behind and up okay behind it up that's right keep it going and breathe really working these legs you can see my knees are slightly bending just bringing that foot behind stepping it back but in a lateral lateral move okay breathe oh yes engaging those spells that's right you feel that huh yeah for me it's better okay good we know why because it's a single leg move you have one leg that's that's up right so this is actually very good practice for you yeah okay March it down well if I ever meet the queen or the king that's right you're going to be set that's excellent okay so our next move is basically going to be a squat hold so see notice I'm putting my butt back and then I'm gonna kick it back a little bit okay look back and single arm kick single leg pay back okay so butt back kick it back I didn't hear that I'm squatting this is this is real life everybody okay keep going breathe nice I had to hold on in the chair okay that's good that's that's what it's for okay and up okay so stand up straight there you go when you do the hamstring curl if you're holding weights with me you're feeling this because you're adding extra weight as you're doing this move okay good work nice okay weights down weights down sip of water everybody oh yes my mom's getting workout moving the chair please take a sip of watermelon take a sip of water important hydrate you work it and I'm just going to get my feet woven here get some steps in but you can rest breathe drink water deep breaths okay and we're going to do that round one more time okay so just breathe oh that I should have left the chair as it is no because we're going into that fly to Row first remember the fly to the road so I just want to give yourself some space all right okay so I'm going to pick up my weights so I can demonstrate this for you again okay we're gonna go on so just like you're holding beach ball right pulling those shoulder blades together bring it in and then you're going to bring those elbows out pulling the shoulders together okay we're on okay open it up beach ball and then pull up okay you're reversing it a little bit but it's okay and up a beach ball okay give me beach ball open open wide pull it up elbows [Music] give me a beach ball open and pull up you can even do this when seated open and pull breathe open bring the shoulder blades together and up all the blades together and up and rest nice work everybody that's okay sorry it's all good it's all good you do you do great okay next one you do one weight or two weights it doesn't matter okay that wood Chopper going opposite direction this time okay going to the left shoulder this time and then down okay it looks like we're on left shoulder and down good left shoulder whoo down you feel this in your torso yeah if you're pivoting with me like this okay all good breathe and breathe don't forget to breathe everybody breathe don't stop breathing it's not good breathing breathe get that carbon dioxide out oxygen in everyone okay we're building muscle I can feel it I hope so yes and rest watch it walk it out okay good okay this is where you're gonna need your little friendly chair there you go that's even a workout for you good okay so we're gonna do that little curtsy again so that you can prepare for your royal visit that's right okay the coronation right I'm ready for the invitation that's right okay here we go C and up all right Sienna okay currency enough good safe is it hard to curtsy oh is that right yeah oh yeah certain way you do it oh wow there's a whole etiquette with curtsy huh yeah and it's like a Japanese bow right the deeper you go is it like the more respectful or yeah because how does that work do you know anything about it no all that I don't know how did that get in the conversation we're doing curtsies we're doing curtsies we're doing curtsies breathe just a few more yeah yeah looking good everybody all right nice work okay good work okay so hold my weights how are you feeling okay okay all right remember we're doing that squat hold with the hamstring curl you can hold on okay where it's but back butt back but back kick it back okay but back kick it back okay and let's do this butt back kick it back butt back kick it back good Ambry put that kick back nice pull it back kick it back get that butt to the wall yeah yeah okay nice you know this move these moves are helping you walk up the stairs this is my belief strengthening these muscles that you need walk and go up and down the stairs okay breathe also our step workouts are excellent for that too so check those out yeah oh yeah and something different and breathe okay wait sound everybody okay take another sip of water oh I felt that one yeah and take a sip one take a sip oh no I'm good wow okay well I encourage you to drink water during these rounds okay all right we've got about 40 seconds here but just rest we're going to head into our our second round of four exercises okay maybe through the first one all right and so I think well you you tell me you you you can see whether or not you need the chair for that first move probably not that should be okay okay and just take it slow yeah and again a lot of these moves we're doing single leg moves meaning you have one leg up in the air so it it's a really good uh practice for your balance absolutely okay so the first move we're just using one leg so we're gonna start with our right leg I mean your left leg so just step it forward and step it back okay I'm gonna actually pick up some heavy weights while I'm doing it okay I'm stepping it forward and stepping back the weights just are at your side you mean do anything with the arms but by just holding them you're challenging your lower body okay just step it forward step it back bend your knees a little bit yes just like you're walking right it's basically a step forward like you're walking and then you're stepping it back you're like why are we doing this why are we doing this these this exercise is great to help you improve your walking can you can you kind of see that or yeah you're you're really losing all those muscles that you need for walking breathe okay very nice okay now the next one you may want to go with a lighter weight or no way and I am going to go with a lighter weight because there's a shoulder move involved and it's your favorite move it is knee up arm up right opposite arm up opposite arm opposite leg correct we'll put it down then okay right okay okay opposite arm opposite leg opposite arm opposite leg give me some cord yes yes that's right opposite arm opposite leg and if you can't get your knee up just give me that toe tap okay can't get the knee up just give me toe tap but the if you get your knee up hand the arm up that's a big balance challenge it is okay so yeah if you can't get the arm up above your head don't worry about it just give me this knee UPS okay just do this okay but I really wanted to see you try okay and again nice nice work really really good work okay good good work okay now next move we kind of did this already step back step back right but we're going to step back with the bicep curl Hammer curl so Palms in everyone okay Palms in Step it back at the same time okay bicep curl arms down okay step it back and arms up there you go perfect okay that's it okay so it looks like this getting that upper body work yeah give me some good posture ears shoulders hips and alignment and stepping it back real gently actually great for your feet your ankles my brain needs to work yes yes and go real gentle okay and breathe oh yeah I like these moves where you're engaging upper and lower body at the same time not only does it strengthen you but it's good for coordination as well okay nice March it out okay everybody all right next one we're going to have our weight at our chest level or if you don't have anyways just have your arms here okay and we're just gonna side squat here okay so I am you can see I'm pushing my butt back a little bit but I'm stepping it out to the side step out to the side and up step out and up step it out butt back and up that book back and up keep going head up see my back is straight I'm not rounding my back okay but I am pressing my butt out okay really working your glutes and your legs okay keep going up and looking good looking good okay and you want that knee over ankle yeah okay good and breathe oh I'm going with you now here now we're in sync okay good nice work weights down Okay one minute rest take a sip of water how did that feel for you okay challenging okay good challenging my balance I like the challenging good okay breathe I'm feeling it you feeling the yeah feel yourself building some muscle there yeah good okay take it slow and get your substance get some steps in here want to really ramp it up but this is really rest okay let your muscles rest recover for the next round we're doing that same round one more time that's right that's right okay and again I'm picking up heavyweights for this move because there's not a lot of overhead moves so I'm picking up some eight Pounders on this step forward step back we're using our our right foot forward this time okay all right for okay and back okay so Step It Forward and then step it back and arms just are at the side here good but you can probably feel yourself right there's a balance move here right definitely balance right I'm gonna go to the side so you can watch me here yeah you can't stand up tall stand up tall head up okay give me good posture that's right engage that core your abs to hold you up straight Step It Forward and back good forward and back keep it going few more seconds you're looking good you're probably feeling that in your stationary leg right oh yeah nice work okay I'm gonna switch weights because we're going to be doing that overhead move in the next round okay this is your favorite one the opposite arm opposite knee and again you don't have to do that you can just just give me the knee up but here we go we're on opposite arm opposite opposite arm opposite knee opposite arm opposite knee up opposite arm laughs here we go there you go there you got it yeah after five tries that's all right the whole point is that you got it I had to really stop and think that's right both sides of the brain are working they're like whoa I gotta make that bridge I gotta cross that bridge there breathe good work everyone breathe breathe out this is challenging especially if you're holding some weights for my brain okay now nice work all right Breathe It Out breathe breathe breathe okay take a breath okay next one is that step back with bicep curl hammer curls right Palms in everyone okay okay so you're stepping it back so arms down arms down okay right and step it back pull them up good yes okay pull them up with each timer yes Palms in yes good I see you yes that's a coordination move for you too right oh boy oh yeah anything about the arms and legs uh-huh it's good for the brand okay if it's the same side it's when you start getting double crossed by doing that yeah that's right yeah and you know what I just have to stop and think well that's good I'm glad that we challenge your brain and in addition to challenging the muscles in your body like you should always say your brain's a muscle too right that's true heart's a muscle how hard you know what everybody I felt that in my arms yeah okay next and last one in this round is you don't have to have weights okay we're doing that that side squat right side squat butt back and up so sit it back and up sit it back and up yeah keep those weights at the chest over go with my mom here every breathe head up back straight don't round the back okay relax the shoulders and breathe okay sit the butt back and very nice doesn't have to go out far just want you to get those thighs moving those legs moving to the side this actually helps you with walking and can help prevent Falls too because absolutely you're shrinkling those muscles that are stabilizing your hips okay so waist down one minute of rest nice work everyone you're doing it we have one more set to go take a sip of water please okay okay really nice okay brand new set of exercises oh boy but let's let's just enjoy this enjoy this little rest here you might want to move your arms around because feel that I felt that in my arms oh I feel some muscle there too I feel myself building some muscle with this one that's right you can do that nice little reaches here breathe right across the chest good job okay let me show you the next move okay so first move is just a side leg lift so we're weight shifting okay everybody okay weight shifting up weight shifting and up just keep the weights at the side okay and up slight Bend in the knees okay good or you can do toe Taps like my mom here okay okay you can do toe Taps you mean you can do toe Taps mom you don't have to get the leg up but I'm going to show you leg lift and down leg lift and down leg lift it down you want to add more challenge you can bring the arms up for a little shoulder move it's called balance it sure is it's one sink this single leg move here can't do it just give me toe Taps okay breathe knees good breathe and down that's yeah it's okay all right no legs are going to be involved in the next one but as long as you move from the upper body okay and also the rear delts here which is great for posture okay so this is what we're gonna do holding the weights here we're bringing our elbows up okay and down you can see I'm bringing I'm forming a little V here with my weights okay and relax the shoulders okay it's very important to have the shoulders relaxed straight back nothing moves below my shoulders right right right right okay no rounding on the back right right right okay whatever you say boss bring those elbows up she's probably feeling this in like your upper arm yeah you know those in the back of your arm yeah those are your rear delts that are great for posture and and rest oh I felt bad okay nice work everybody okay okay we're going into that diagonal reach with the press down nice and slow and easy okay I wonder if not usually I think that's terrific okay I'm just using these five pound weights here okay Breathe It Out rest and good we're on so reach diagonal to Fourth and press down and reach press it down good press I'm feeling this press reach but reach arms shoulders press hard working yeah yeah oh yeah and down a few more seconds here press it up press it down press it up and down oh okay so the next move is basically stepping It Forward right step forward left and then heel race ooh feel that okay step forward step forward inhale raise and we're on okay for 40 seconds so step forward step back step forward step back give me a heel race heel raise oh yes engage those calves yeah I'm just doing one heel raise forward and heel raise okay you want Challenge on this one I'll show it to you step forward step forward heel raise weights up oh yeah step forward step forward heel raise up forward good forward and up good this is your balance yes okay rest everybody weights down that was a good round yeah that was a good round yeah loosen it up you probably felt that in their calves take a sip of water okay you need some water no I'm good all right I always drink as much water as you can especially once we get older you need more water absolutely okay why is that well don't ask me we only gotta we only got one forget it I forget it part of it is you're not drinking a lot so you need you need fluid you know for your blood you know your cells you need you need you need the the water right okay all right we're doing this whole round one more time okay all right I am picking up some medium weights here okay and you don't have to use a white smile I want to try it with weights okay just that nice weight shift leg lift okay leg shift leg lift okay weight shift legless side leg to the side to the side yes to the side okay go slow you don't have to go fast because I really want you to plant that foot lift the leg plant the foot lift the leg okay you have a slight Bend in your knees your back is straight no running in the back if you want more challenge this is where you bring the arms up but you don't have to do that okay if you can't do that can't do that give me the toe tap only the toe tap okay foreign but this is a single leg move so it's challenging and it's good for your balance okay okay next one is that upright row not doing anything with the legs yay okay okay remember we're bringing good posture everybody head up bringing the elbows up and down elbows up and down you see me bring in V all the way down breathe nice and slow do it wash your head up Mom yeah head up okay engage that core as you're doing this yeah lift you up think tall everyone think tall like you got a string that's pulling you up okay they remind you to stand tall okay it's good good for your muscles oh yes oh yeah just standing here like this is engaging your muscles core oh yes really nice okay breathe everyone ah okay we're going into that diagonal reach with the press down nice and slow and easy okay and we'll not use weight I think that's terrific okay I'm just using these five pound weights here okay Breathe It Out rest and good we're on so reach diagonal to Fourth and press down and reach press it down good reach press I'm feeling this yeah press reach good reach arms shoulders press hard working yeah yeah oh yeah a few more seconds here press it up press it down press it up and down that's the last time you saw that one and I am happy okay everyone last move all right we are at the end of our strength training program excellent work for staying with it okay we're stepping it forward with the right step four with the left give me that heel race okay Step It Forward right good good and left and heel raise good I see you using weights I'm very proud of good yeah all right we'll have a lifting my arms up that's okay don't don't worry about it you listen to your body Step It Forward four okay just give me a nice heel raise oh yeah work those calves let me see he'll raise oh mom nice good work head up and up and we're done nice work everyone weights down wait sound take a sip of water please yes good workout thank you it's a good workout excellent work everybody this counts as one of the two strength full body strength training workouts I'd like you to do every week at least two make sure that you make sure you have at least one one day of rest in between strength training workouts to let your muscles recover okay March it out March it out but I really felt that we built muscle on that rock that worked this workout so good job all right give me some nice reaches side or did a lot of arm we did everything today okay nice give me some nice shoulder rolls back shoulder rolls back good and forward good job good job okay give me some nice yeah heels forward heels forward heels forward you're walking yeah there you go that's your challenge opposite arm house yeah right okay nice okay now just give you some nice little side to side lunges here good side to side oh yeah good work breathe good job okay hip circles hip circles stand up good and very very nice okay if you need more cool down check out our cool down video it's important to get your muscles relaxed and you know just get your heart right heart rate down as well okay so great job on the strength training workout we love to help you build muscle and get stronger so keep up the great work we look forward to seeing you in the future workout in the meantime keep moving season [Music]

#STRENGTH #WORKOUT #Minute #Strength #Training #Seniors #Beginners

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