Move · Videos · Strength · 19 min

20-Minute Strength Workout with Weights for Seniors

20-Minute Strength Workout with Weights for Seniors — video by More Life Health Seniors Play · 19:27

Video by More Life Health Seniors on YouTube · Open on YouTube

A physiotherapist leads a standing session for seniors: gentle mobility, then three rounds of squats, calf raises, rows and curls at 15, 10 and 5 reps, a no-weights bonus round with chair presses, and a short balance finish.

  • 19 min
  • Intermediate
  • Low impact (no jumping)
  • dumbbells, chair

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Mobility: hold the chair and swing each straight leg forward and back, then out to the side, with hip circles. 0:58
  2. Squat holds to stretch the hips, then a few calf raises, shoulder rolls and wrist circles. 3:56
  3. Round 1, 15 squats: behind your chair, weights or cans by your sides, sit back with knees in line with toes. 5:06
  4. 15 calf raises: weights by your sides, rise high onto your toes and lower with control. 6:27
  5. 15 rows: hinge at the hips with a straight back, pull the weights up and squeeze your shoulder blades. 7:25
  6. 15 biceps curls: feet together for balance, palms forward, shoulders back and down. 8:26
  7. Round 2: the same four moves, 10 reps each with fewer breaks. 9:47
  8. Round 3: the same four moves, 5 reps each straight through. 12:09
  9. Bonus round, no weights: 12 partial squats, 8 one-leg calf raises a side, 12 rows and 8 chair presses. 13:14
  10. Balance: hold the chair, lift one foot, then let go and hold steady; then the other leg. 15:56

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • On squats keep knees in line with toes and sit back, not forward
  • On rows hinge at the hips, keep your back straight and squeeze your shoulder blades
  • Hold the chair for support, and use cans of food if you have no weights

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadhinged rows, chair press
  • Elbows takes loadbiceps curls, chair press
  • Hips takes loadsquats, hip swings and circles, hinged rows
  • Knees takes loadsquats in three rounds, partial squats
  • Ankles & feet takes loadcalf raises, single-leg calf raises, one-leg hold
  • Wrists & hands movesholding hand weights
  • Upper back moveshinged rows squeezing the shoulder blades
  • Lower back moveshinged rows, standing tall
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: No weights needed; hold the chair; partial squats are easier on sore knees

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by More Life Health Seniors; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety