I love working with senior clients who want to get stronger. It’s rewarding to see their workouts leading to better mobility, longevity, and confidence.
Many of my first-time senior clients aren’t able to get down onto the floor or do exercises like squats and lunges. Fortunately, there are ways to build strength in your entire body while sitting in a chair.
These are my three favorite exercises for beginner-level senior clients and anyone with mobility concerns or certain injuries.
They’re also a good option for desk workers who want to incorporate some movement into their workday.
How to do the exercises
You’ll need a chair and a long, moderately-heavy resistance band for these exercises.
Perform each move for 10-15 repetitions (reps), starting at the lower end if you’re a beginner.
When the exercises start to feel easy, you can add reps or work with a heavier resistance band.
The exercises are:
- Seated band chest press: 3 x 10-15 reps
- Seated leg extension: 3 x 10-15 reps each side
- Seated torso twists: 3 x 10-15 reps each side
1. Seated band chest press
Sets: 3 Reps: 10-15
- Sit upright in a chair and engage your core muscles.
- Place the middle of a resistance band across your shoulder blades.
- Take the ends of the resistance band in your hands.
- Bring your hands to shoulder level.
- Press your arms in front of you, straightening them.
- Bend your elbows and bring your hands back to your shoulders.
Trainer tips: Keep your shoulders rolled back and squeeze your chest muscles as you push the band away from you.
Theraband is a long-running, trusted brand and this set of three open-ended long bands is only $13 on Amazon. There’s also a non-latex option for 30 cents more.
2. Seated leg extension
Sets: 3 Reps: 10-15 each leg
- Sit in a chair with your feet flat on the floor, core engaged.
- Lift your right foot and straighten your right leg. Hold for three seconds.
- Place your right foot back down onto the floor.
- Complete 10-15 repetitions then repeat on the other leg.
Trainer tip: Squeeze your thigh muscles when extending your leg.
3. Seated torso twist
Sets: 3 Reps: 10-15
- Sit tall in a chair.
- Roll your shoulders back and engage your core muscles.
- Place your hands on your shoulders.
- Twist your chest and torso to your right.
- Twist your chest and torso to your left.
- Continue, alternating between the two sides.
Trainer tip: Keep your hips still as you twist.
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