A.G. Rhodes Health & Rehab

Full-Body Strength Training Exercises for Seniors


Full-Body Strength Training Exercises for Seniors from A.G. Rhodes Health & Rehab

Regular exercise can help minimize a number of negative effects that often accompany aging, while reducing your risk for certain types of health conditions like arthritis, osteoporosis and muscle loss. The following are some full-body strength training exercises for seniors, all of which can be performed in the comfort of your own home. Remember to consult your doctor before beginning new exercises.

Wall Push Up

  • Find a wall and stand a few feet away from it
  • Place your hands on the wall so they’re just slightly wider than your shoulders
  • Tighten your abdominal muscles, keep your back straight, bend your elbows and lower your body toward the wall until your elbows are at 90 degree angles
  • Push your body back to the starting position and repeat for one full set of 12 reps

Seated Rotations

  • Sit tall on a chair or exercise ball and hold a 5 – 10 lb. weight at chest level with your shoulders relaxed
  • Keep your hips and knees facing forward, and rotate your torso to the right as far as you’re comfortably able, focusing primarily on squeezing the muscles around your waist
  • Rotate your torso back to center then turn to the left side, keeping your movements steady and controlled
  • Continue switching sides for one to three sets of 10 reps

Bird Dog

  • Get down on your hands and knees, keeping your back straight and your abs tightened
  • Simultaneously lift your right arm up until it is level with your body and lift the left leg straight out until it is parallel to the floor
  • Hold for several seconds, lower your arm and leg back to the ground and repeat with the other arm and leg
  • Continue until you perform 12 reps on each side

Side Leg Lifts

  • Stand sideways to a wall or sturdy chair for balance and lift the outside leg out to the side with your foot flexed and your hips, feet and knees in alignment
  • As you lift the leg, try to do so without bending at the torso, and instead hold your torso upright as you lift the leg a few inches off the ground
  • Lower your leg back to the ground and repeat the exercise for 12 reps on each side
  • For added resistance and intensity, use ankle weights or a resistance band around your ankles

Chair Squat

  • Stand in front of a sturdy chair with your feet shoulder-width apart
  • Sit down and the moment you come in contact with the chair, stand back up, keeping your back straight and trying your best not to rock backward or use momentum
  • If you need additional stability or support, place your hands on your thighs
  • For added intensity, hold weights in each hand
  • Repeat the exercise for 12 reps

Discover Innovative Senior Programs at A.G. Rhodes

It’s never too late in life to start strength training, and A.G. Rhodes can provide you with the attentive personal care and assistance you need to put the time and effort necessary into improving your health and well-being. To learn about our senior care options or the wide range of physical, leisure and therapeutic activities and programs we offer at our three Atlanta area nursing homes, visit www.agrhodes.org or call 877-918-6413 today.

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