Wellness Wednesday – Total Body Strength Workout for Seniors

Seniors Using Exercise Bands to Work Out

Thanks to the folks at VeryWell, here’s a total body workout that can help seniors get started with strength training.  The exercises focus on building total body strength with an emphasis on improving balance, stability and flexibility.  See your doctor before trying this workout if you have any pain, injuries or other conditions you’re dealing with.  Take your time with the moves and only add weights or resistance when you feel comfortable with the exercises.


See your doctor before trying this workout if you have any injuries, illnesses or other conditions and modify any exercise that causes pain or discomfort.

Equipment Needed

Various weighted dumbbells, an exercise ball, a resistance band, a medicine ball, a chair and a step or staircase.

How To Do the Total Body Strength Workout

  • Begin with a 5-10 minute warm up of light cardio (walking in place, etc.).
  • Perform each exercise as shown for 1 set, using no weight or light weights to get used to the exercises.  Weights are suggested for each exercise, but modify according to your fitness level and goals.
  • To progress, add a set each week until you’re doing a total of 3 sets of each exercise with 30 seconds of rest in between each set.
  • Click on the links or pictures for a larger picture and more detailed instructions.
  • Do this workout 1-2 non-consecutive days a week, taking at least one day of rest between workouts. For best results, combine this workout with regular cardio and a healthy, low-calorie diet.

Click here for the exercise instructions for the Total Body Strength Workout for Seniors.


DAYNA WILSON: As a Certified Senior Housing Professional (CSHP) , I have special knowledge about everything from reverse mortgages to the importance of universal design. I can tap into my network and put you in touch with my team of qualified home inspectors, movers, attorneys, CPAs, organizers and other experts. I have all the resources and knowledge to simplify the transaction and eliminate the anxiety of selling your home.

Call me today to talk about your real estate concerns. I’m here to listen: 925.788.6582