Depending on your age, “building strength” can mean a variety of things.
However, these are just a small slice of what building strength has to offer.
Age-related loss of strength, muscle, and mobility are effectively the most challenging symptoms associated with getting older.
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If you’re pressed for time, don’t worry.
We recommend working out a few times per week if you are keeping workouts to 10 minutes or less.
The following routine utilizes safe and low-intensity variations of common key movements.
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Perform two to three sets of each of the following exercises for 10 repetitions.
Rest for 60 seconds between sets.
Read on to learn all about our 10-minute workout for seniors to rebuild strength.
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Speaking of muscles, chair squats hit your quadriceps, glutes, and hamstrings primarily.
To perform chair squats, stand facing away from a sturdy chair, feet hip-width apart.
When your buttocks lightly touch the chair, pause for a moment.
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Repeat for target repetitions.
The Best Leg-Strengthening Exercises for Seniors
2.
Engage your core and bend your elbows, lowering your chest toward the wall.
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Repeat for the target repetitions.
They train both the hip flexors and quadriceps, making them a great anterior chain exercise.
To perform leg lifts, lie on the floor with your legs extended and your back straight.
Engage your core, and slowly lift your legs, keeping your knees slightly bent and your feet flexed.
Hold the lifted position for a moment before lowering your leg back down.
Repeat for the target repetitions.
The Best Arm-Strengthening Exercises for Seniors
4.
Hold a resistance band with both hands.
Slowly extend your arms back to the starting position.
Repeat for the target repetitions.
Calf Raises
This 10-minute workout for seniors to rebuild strength wraps up with the calf raise.
Your calves will receive a great workout during this exercise.
To perform calf raises, stand with your feet flat on the floor and your back straight.
Engage your core, and press your toes into the ground, lifting your heels off the floor.
Aim to maximally squeeze your calf muscles.
Hold the lifted position for a moment, then slowly lower your heels back down.
