I’m a personal trainer for seniors and this is the 10-minute at-home workout I give all my clients over 60 for full-body strength
Build strength and endurance at home with this senior-friendly routine
My senior personal training clients always ask me what they can do at home in between our workouts together.
The following 10-minute routine is a great option for a quick and easy full-body workout. It hits the lower body, upper body, and core, and doesn’t require any equipment.
It’s a circuit-style workout, which means you should repeat each exercise 10 times, then move on to the next one. Once you’ve finished them all, repeat the circuit from the beginning.
Doing three full circuits should take around 10 minutes if you’re resting briefly between exercises. It’s okay if it takes you a bit longer at first. Continue practicing until you need less rest between the moves.
Aim to do this workout three to four times per week. You can do it once a day or a few times a day to reach your daily recommended movement goals. If you’re doing it multiple times a day, try once in the morning, once in the afternoon, and once in the evening.
These moves are all beginner-appropriate, but could cause pain or injury if done incorrectly. A personal trainer can teach you proper form and tell you when you’re ready to advance.
1. Chair squats
Sets: 3 Reps: 10
- Stand with a chair behind you.
- Draw your belly button towards your spine.
- Extend your arms in front of you.
- Hinge at your hips, bend your knees and lower toward the chair’s seat.
- Tap your buttocks onto the seat and stand back up.
Trainer tips: Don’t let your spine round or your lower back arch while doing this exercise. If tapping the seat is too challenging, come to a fully seated position before standing back up. Hang onto the wall or another solid structure for support, if necessary.
2. Wall push-ups
Sets: 3 Reps: 10
- Stand facing a wall.
- Draw your belly button towards your spine.
- Extend your arms in front of you and place your hands against the wall.
- Bend your elbows and lower your chest towards the wall.
- Push yourself back up to the starting position.
Trainer tips: Make sure that your head, shoulders, hips, knees, and feet stay in alignment throughout the movement; your hips shouldn’t be behind you as you lower your chest towards the wall. Avoid rounding the spine or letting your lower back arch. Stepping further away from the wall will make the exercise more difficult, and stepping closer to the wall will make the exercise easier.
3 Standing knee to elbow
Sets: 3 Reps: 10 each side
- Stand with your feet hip-width apart.
- Draw your belly button towards your spine.
- Place your hand behind your head, interlacing your fingers.
- Lift your left knee to a 90° angle and bring your right elbow to meet it.
- Return to the starting position.
- Lift your right knee to a 90° angle and bring your left elbow to meet it.
- Return to the starting position.
- Continue alternating for 10 reps each side.
Trainer tips: If you have balance issues, do this exercise on one side at a time and place your free hand on the wall or chair for support. It’s okay if you can’t touch your elbow to your knee completely; just work with the range of motion you have and keep your core engaged. Those with lower back issues should move through this exercise slowly and work in a range that feels comfortable.
