Move · Videos · Strength · 27 min

Standing Strength Class for Older Adults (NIA)

Standing Strength Class for Older Adults (NIA) — video by National Institute on Aging Play · 27:18

Video by National Institute on Aging on YouTube · Open on YouTube

A Go4Life class for people 50-plus led by a YMCA instructor with real older adults following along: squats at rising effort, calf raises, knee lifts and leg raises (wall or chair for support), then hand-weight curls, presses, lateral raises and triceps work.

  • 27 min
  • All levels
  • Low impact (no jumping)
  • dumbbells, chair

Good forHealthy ageing

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Step by step 13

Tap a time to watch that step in the video.

  1. Warm-up stretches: look over your right shoulder, then the left, then draw your elbows back, breathing steadily. 3:03
  2. Squats at 5 out of 10 effort: push your bottom back and look at the wall ahead (repeated later at 6, 7, 8 and 9). 4:22
  3. Calf raises: stand tall and lift your heels as high as you can, touching a wall or chair if you need support. 5:36
  4. Knee lifts: stand straight and raise one knee, then hold it up for balance; then the other leg. 7:06
  5. Side leg raises: shoulders still and square, lift one straight leg out to the side; then the other leg. 9:46
  6. Back leg raises: stand straight and push one straight leg to the rear, feeling it in your buttocks; then the other. 12:11
  7. Shoulder loosener: hands to your head, then your shoulders, then arms out and back in, breathing steadily. 14:47
  8. Biceps curls: elbows tight to your sides, lift and lower slowly, then lower the last one over a count of 10. 16:18
  9. Overhead press: weights and elbows in line with your ears; skip it if your shoulder hurts and do lateral raises. 17:54
  10. Lateral raises: lift the weights out to the sides and hold the last one, then a squat at 9 out of 10. 20:05
  11. Hammer curls: palms facing in, back straight, elbows still so the weight comes up to your shoulder. 22:06
  12. Triceps kick-back: left foot forward, chest up, lean slightly and press the weight in your right hand back. 23:20
  13. Cool-down: arms below your shoulders, deep breaths, hands pushed back past your pockets, then a wide arm stretch. 24:12

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

Form cues from the coach

  • Start at about 5 out of 10 effort; you should still be able to smile
  • On squats push your bottom back and look at the wall ahead, not the floor
  • Lift and lower the weights slowly, with elbows tight to your sides

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadoverhead press, lateral raises, curls
  • Elbows takes loadcurls, hammer curls, triceps kickbacks
  • Hips takes loadsquats, knee lifts, side and rear leg raises
  • Knees takes loadsquats at rising effort, knee lifts
  • Ankles & feet takes loadcalf raises, one-leg holds
  • Wrists & hands movesholding hand weights
  • Lower back movessquats, rear leg raises, kickback lean
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Hold a wall or chair for support; lateral raises instead of the overhead press

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 National Institute on Aging; 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