I’m a personal trainer who works with seniors—this 15-minute workout is great for beginners over 65
Strengthen major muscle in your upper body, lower body and core
After 15 years as a personal trainer, I can confidently say that working out is possible for almost anyone—no matter your age or fitness level.
If you’re over 65, you may have valid concerns about beginning an exercise regimen. Stepping into a gym full of heavy weights and machines can be overwhelming, and balance or mobility issues may prevent you from performing certain movements.
I program the following 15-minute workout for my beginner-level senior clients, because it’s accessible, doesn’t require a lot of equipment, and can be easily adapted.
Even if you’re not a senior, these exercises can help build strength and move more efficiently.
How to do the 15-minute workout
For this workout, you’ll need a 10-20lb long-loop resistance band, like one of these, a light short-looped resistance band, like one of these, a chair and a section of wall.
Perform each exercise for 10 repetitions (or 10 seconds for the wall plank), then move onto the next exercise, resting briefly between each move. Perform all the exercises to complete one round. Complete two rounds in total.
Once you’ve gained more strength, aim for 12-15 repetitions of each exercise and repeat the circuit three times.
To perform the exercises effectively, make sure you’re familiar with how to engage your core muscles to help you maintain form and stability.
While this workout is appropriate for most, be sure to check with your doctor before you start. Meeting with a certified personal trainer is also advised, especially if you’re a beginner. They can help you perform exercises correctly and provide alternatives if needed.
1. Banded row
Reps: 10-15
- Loop a long resistance band around a strong anchor point, like a stair railing.
- Hold the ends of the band in each hand.
- Step back from the anchor point until the band is taut.
- Stand tall, engage your core and roll your shoulders back and down.
- Pull the ends of the band toward you with control, bringing your elbows to your torso, then behind it.
- Squeeze your shoulder blades together and hold this position for a few seconds.
- Slowly extend your arms with control.
Trainer tips: Avoid arching your lower back, and keep your shoulders relaxed and chest open.
Make it easier: If the resistance feels too strong, choose a lighter band or stand closer to the anchor point.
Make it harder: Choose a heavier band or stand further away from the anchor point.
2. Banded chest press
Reps: 10-15
- Loop a long resistance band around a strong anchor point, like a stair railing.
- Hold the ends of the band in each hand.
- Turn away from the anchor point and step forward until the band is taut.
- Step one foot in front of the other.
- Stand tall and engage your core.
- Bring your hands to either side of your chest.
- Extend your arms forward.
- Slowly reverse the movement.
Trainer tips: Avoid rounding your shoulders forward as you push the band in front of you. Squeeze your shoulder blades together as the band comes back toward you.
Make it easier: If the resistance feels too strong, choose a lighter band or stand closer to the anchor point.
Make it harder: Choose a heavier band or stand further away from the anchor point.
3. Chair squat
Reps: 10-15
- Stand with a chair behind you, with your feet hip-width apart.
- Engage your core.
- Raise your arms in front of you.
- Hinge at your hips to push your buttocks behind you.
- Bend your knees and lower your hips to tap your buttocks on the seat
- Push through your heels to stand upright.
Trainer tips: Move your hips before your knees and don’t let your bodyweight shift over your toes. Keep your entire foot on the floor throughout. Come to a full seated position on the chair if needed.
Make it easier: Reduce your range of motion by not lowering as far. Hold onto a solid surface for support, like a wall or another chair placed in front of you, if needed.
Make it harder: Hold light weights (5-15lb) while performing the movement.
4. Banded glute kickback
Reps: 10-15 each side
- Stand with a short-loop resistance band around your ankles.
- Stand tall, engage your core and bend your knees slightly.
- Squeeze your glutes and lift one leg behind you.
- Slowly reverse the movement.
- Complete all the repetitions on one side, then switch sides.
Trainer tips: Avoid arching your lower back as you lift your leg. Keep the pace slow and controlled throughout. Use a wall or a chair for support and balance if needed.
Make it easier: If the resistance feels too strong, perform the exercise with no resistance band.
Make it harder: To make the exercise more challenging, use a heavier band.
5. Wall plank
Hold: 10-15sec
- Stand an arm’s length away from a wall.
- Lean forward and place your forearms on the wall, with your elbows at shoulder height.
- Engage your core and keep your body in a straight line from head to heels.
- Hold for 10-15 seconds.
Trainer tips: Avoid sinking or jutting your hips out or arching your lower back. Keep your shoulders rolled back and down.
Make it easier: If holding for 10 seconds with good form is challenging, try performing with your hands on the wall and your arms lengthened. Alternatively, stand closer to the wall.
Make it harder: Hold for a longer duration or place your hands on a lower surface, like a table or chair.
6. Wall march
Reps: 10-15 each side
- Stand an arm’s length away from a wall.
- Place your hands on the wall, keeping your arms straight.
- Engage your core.
- Slowly lift one knee to hip height, bending it to 90°.
- Hold for a few seconds.
- Return to your starting position and repeat on the other side.
- Continue, alternating sides with each rep.
Trainer tips: Keep your shoulders rolled back and down.
Make it easier: If balance is an issue, don’t raise your knee so high, keeping your foot closer to the floor.
Make it harder: To make the exercise more challenging, use a short-loop resistance band around your feet, looped around your midfoot.
Shop resistance bands
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