20 Min Strength Training for Seniors and Beginners | Gentle Exercises

This 20 Min Strength Training for Seniors and Beginners features 10 gentle exercises for seniors using dumbbells or the weight of your choice to build muscle, increase bone density, burn fat, and boost feel-good hormones. This senior workout weights will increase your strength and improve your balance to keep you mobile and prevent falls.

Whether seated or standing, these exercises cater to all fitness levels. Each exercise comprises 12 repetitions, aiming for 8-12 reps per set. Incorporate 1-3 sets in one session to efficiently build muscle. Elevate your well-being through this accessible and empowering workout, tailored specifically for seniors and beginners seeking a gentle yet effective approach to strength training.

00:00 Introduction
04:13 Marching with weights
05:15 Heel Raises
06:18 Step Outs
07:50 Single Arm Pulls
10:14 Goal Post Lifts
12:16 Single Arm Lifts
13:31 Tricep Kickbacks
14:30 Hammer Curls/Kicks
15:59 Side to Side Abs
11:37 Circle Arms/ Hamstring Curls

Estimated calorie burn for:
🔥 A 120 lb (54.4 kg) person: 55 calories
🔥 A 200 lb (90.7 kg) person: 91 calories

Please note that these estimates are rough calculations and don't take into account individual variations, such as fitness level, walking speed, terrain, and other factors that can affect calorie burn. Additionally, these estimates include the calories burned during the exercise itself and do not account for the calories burned at rest or through other activities throughout the day.

Want more ways to increase your muscle mass and bone density? Try these:

yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Let’s say “yes” to our next adventures in fitness and life.

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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.

[iMeMyself]

I’m turning 62 in June. Started doing some of your exercises for 2 weeks now. I love how easy to follow and gentle your exercises are.👍

[easterfortoday]

April you are so sweet!
Thank you for loving your mom and on seniors ❤

[Victoria-my]

I am 71 and I love that you have your mom next to you. It inspires me that if she can do it so can I. Also think she is very funny and brings humor to the workout.You are a wonderful teacher.Thank you so much<3

[PamCaruso-uf]

I did another 10 minute workout, so that is 30 minutes. I am done. I turned 70 years old on November 15th 2023. It seems impossible. I haven’t been working out and figured l better get going. You guys have the right workout for seniors 😊😊❤❤

[mamabear]

Great . I am 53 and hated weight training. Now I doing it with pleasure. Thank you .
More videos on weight training PLEASE.

[marinelldaniel]

I am 85 years old and have been exercising with you and your mother for over a year now. Thank you for producing videos with exercises that seniors can do to improves our flexibility, strength, balance and health. It a true service for us.

[audreyanderson]

You two are both fun and make the workout go so quickly. Thanks~

[catherinelemarie]

Im turning 60 soon (although I cant believeit) and its always a pleasure to follow your workouts; its like doing it at home, and with your mum present it s like having some auntie sitting with us; She is an inspiration to us all. I appreciate the care you put into your exercises that look easy but then you feel all the muscle chain working and stretching; You are right about the need to build up muscle after menopause and it is certainly good for the mood. So you are a treasure to us followers; Thank you again

[jimkelleher]

Thank you! I just turned 70 and need to do more than just walking. This is a great warm-up to start the day. I love that you do this with your Mom!❤❤👍👍

[lolaj]

I’m 22, but post Covid I haven’t been able to do nearly half of what I used to/get discouraged very easily. These exercises have made me feel more like my old self than anything else I’ve tried, thank you. Your Mom reminds me so much of my own.

[pacitaseculles]

Great video.I will use this routine for my 90 yo client that needs to regain her strength.

[mariannesanders]

These were different exercises for muscle strengthening that I was used to, and I loved it. Just the right amount and time. Thank you.

[mitziamato]

I just want to say THANK YOU for doing these videos. I actually look forward to doing these work outs because they are so doable! I especially enjoy seeing Aiko's amazing smile & your encouragement. Please keep posting more & more!

[evelynhoover]

I have done this workout many times. Today I was able to move from 3 pounds to 5 pounds for the resting to goal posts and shoulder raises. Used 8 and 10 for the rest of the workout. Thanks for this video, April!

[angelakitchens]

Kudos April on another exercise routine that was so well presented. I really liked when Aiko talked about not wanting to bulk up the muscles and you explained that building muscle was important, and you will never become super bulky doing these exercises. Thank you and it was great seeing Mochi as always at the end to get those loving rubs. Buffy is sending Mochi her cat meows, as she tries to give me high fives and bite my feet as I move them during this workout. lol Take care and stay warm on these colder winter days. See you soon!

[suecongero]

Love all your walking workouts! Especially 20 minute such a variety of exercises I try to do 3 daily at 2500 steps !! I’m 77 & due to you I feel so much better .. thanks so much you are the best :)

[cinthy]

Love all your work outs, I’m pretty old and definitely need to build some muscle. I’ve tried a few other trainers on here but you are my favorite and now the only person I watch.

[susankaput]

Will do this one tomorrow morning! I really love your workout videos. No more gym membership for me. I just click on your videos and I AM at the gym! Good job April and Aiko.👍

[trishwhetzel]

It was a great workout. I need more strength training. I’d like to adopt your mother. She has precious but good work girls. Thank you for keeping us motivated and I like the balance part two

[gre]

Another great video! I have been doing one of your videos every day for at least 2 months and look forward to choosing my 'video of the day'! Thank you!