A comprehensive exercise program for seniors should include 150 minutes of weekly moderate aerobic activity (e.g., walking, swimming) and at least two days of strength training to enhance mobility and independence. Core exercises include sit-to-stands, calf raises, wall pushups, and balance exercises like single-leg stances. 

Key Components of a Senior Exercise Routine

• Warm-up: Start with 5-10 minutes of light marching, arm circles, and gentle stretching.
• Strength Training: Focus on functional strength using resistance bands, light weights, or body weight (2-3 times per week). Key moves include sit-to-stands, side leg lifts, and chest presses.
• Aerobic Exercise: Aim for 30 minutes of moderate activity, such as brisk walking, cycling, or water aerobics, five days a week.
• Balance & Flexibility: Incorporate tai chi, yoga, or simple daily tasks like standing on one foot to prevent falls.
• Cool-down: Conclude with gentle stretching to reduce muscle stiffness. 

Sample Weekly Plan

• Daily: 10-15 minute walking and daily mobility stretches.
• Monday/Wednesday/Friday: 20-30 minute strength session (e.g., sit-to-stands, wall pushups, bicep curls).
• Tuesday/Thursday: Low-impact cardio (swimming, dancing, or walking).

Recommended Programs

• SilverSneakers: Live online and in-person classes designed for seniors, often covered by Medicare.
• Fit and Strong!: An evidence-based program combining strength, aerobic, and flexibility training.
• Geri-Fit: A progressive, strength-based program.

Exercise is essential at any age, but especially as you age. In fact, one session of moderate to vigorous physical activity can already offerTrusted Source health benefits such as better sleep quality and lower blood pressure.

Regular exercise can also help reduce the chance of chronic diseases like dementia, heart disease, stroke, type 2 diabetes, and some cancers. It can help strengthen bones and improve balance, reducing your fall risk.

Adults — including older adults — should aim for 150 minutesTrusted Source of moderate aerobic activity weekly, but many older adults do not meetTrusted Source this recommended amount. So if you’re an older adult looking to get into exercise (or update your existing routine), check out our workout plan and example exercises below.

What are the most beneficial exercises for seniors?

Aerobic exercise at an older age does not have to be complicated. In fact, it can simply involve walking, and aiming for 8,000 to 10,000 steps daily can help lower the chance of developing various age-related illnesses.

Other aerobic exercises include swimming, cycling, biking, dancing, and more. You may also wish to incorporate exercises that focus on strength, flexibility, and balance.

You can do this by participating in yoga, pilates, or tai chi or by exercising at home using weights and resistance bands. Before and after exercise, it’s always important to remember to stretch your muscles.

Exercise plan

Here’s an example of what a week of exercise might look like, along with suggestions for exercises you can do to get started.

Even though this may sound like a lot, you can break it down into 10- or 15-minute chunks of exercise two or more times a day, or you can do 30-minute sessions five times a week.

Six-minute strength routine

Strengthening exercises are essential in your workout regimen because your risk for muscle and bone mass loss (osteoporosis) often increases with age.

You can do dozens of exercises to build strength without setting foot in a gym. Some you might want to perform on a softer surface, such as carpet or a yoga mat. Here is a six-minute routine of exercises focused on strength that you can do any day:

Abdominal contractions

To increase strength in your abdominal (ab) muscles

1. Lie on your back with your hands by your head or by your sides. Keep your feet on the ground so your legs are bent at the knees.
2. Take a deep breath and tighten your abdominal muscles.
3. Hold for three breaths and then release the contraction.
4. Repeat 10 times.

Wall pushups

To increase strength in your chest and shoulders

1. Stand about 3 feet away from a wall, facing it with your feet shoulder-width apart.
2. Lean forward and place your hands flat on the wall, aligning with your shoulders. Your body should be plank, with your spine straight, not sagging or arched.
3. Lower your body toward the wall and then push back.
4. Repeat 10 times.

Pelvic tilts

To strengthen and stretch muscles in your lower back

1. Bend each leg so it’s at a 90-degree angle. Your back knee should be touching the ground, and your toes on that foot should be pressed into the mat.
2. Take a deep breath, tighten your buttocks, and tilt your hips slightly forward.
3. Hold for a three-count.
4. Tilt your hips back and hold for 3 seconds. (It’s a very subtle movement.)
5. Repeat 8 to 12 times.

Shoulder blade squeeze

To strengthen postural muscles and stretch your chest

1. Stand or sit straight in your seat, rest your hands in your lap, and squeeze your shoulder blades toward one another.
2. Focus on keeping your shoulders down, not hunched up toward your ears, and hold for 3 seconds.
3. Release and repeat 8 to 12 times.

Toe taps

To strengthen your lower legs

1. Sitting in a chair and keeping your heels on the floor, lift your toes high enough to feel the muscles along your shin working. (This helps keep blood circulating in your legs and strengthens your lower leg.)
2. Repeat 20 times.

Heel raises

To strengthen your upper calves

1. Sitting in a chair, keep your toes and the balls of your feet on the floor and lift your heels.
2. Hold on the balls of your feet for 2 to 3 seconds and slowly lower them.
3. Repeat 20 times.

Knee lifts

To strengthen your thighs

1. Seated in a chair, with your arms resting but not pressing on the armrests, contract your right quadriceps muscles and lift your leg. Your knee and the back of your thigh should be 2 or 3 inches off the seat.
2. Pause for 3 seconds and slowly lower your leg.
3. Complete 8 to 12 repetitions and then repeat with the opposite leg.

Shoulder and upper back stretch

To stretch your shoulders and back

1. Bend your right arm, raising it so your elbow is at chest level and your right fist is near your left shoulder.
2. Place your left hand on your right elbow and gently pull your right arm across your chest.
3. Hold for 20 to 30 seconds.
4. Repeat with the opposite arm.

Ankle rotations

To strengthen your calves

1. Seated in a chair, lift your right foot off the floor and slowly rotate it 5 times to the right and then 5 times to the left.
2. Repeat with your left foot.

Balance boosters

Since accidental falls may be a source of injury for many older adults, incorporating balance exercises in your exercise regimen can help with fall prevention.

Balance exercises make it easier to walk on uneven surfaces without losing balance. You can do these balance exercises several times a day — even when standing in line at the bank or the grocery store.

Shifting weight

To strengthen your hips and improve balance

1. Stand with your feet hip-width apart and your weight evenly distributed on both feet.
2. Relax your hands at your sides. You can also do this exercise with a sturdy chair in front of you if you need it for balance.
3. Shift your weight onto your right side, then lift your left foot a few inches off the floor.
4. Hold for 10 seconds, eventually working up to 30 seconds.
5. Return to the starting position and repeat with your other leg.
6. Repeat 3 times.

Single-leg balance

To strengthen your legs and improve balance

1. Stand with your feet hip-width apart and your hands on your hips or on the back of a sturdy chair if you need support.
2. Lift your left foot off the floor, bending at the knee and lifting your heel halfway between the floor and your buttocks.
3. Hold for 10 seconds, eventually working up to 30 seconds.
4. Return to the starting position and repeat with the opposite leg.
5. Repeat 3 times.

Strength Training for Seniors: A Comprehensive Guide to a Total Body Workout

While everyone can benefit from lifting weights, older adults can reap even more benefits if they work toward a stronger, healthier body. Having a strong body helps you avoid injuries, falls, pain, and other issues associated with getting older.

For example, you will gradually lose muscle mass as you age if you don’t do anything to maintain it.¹ When you keep or gain more muscle, you may actually live longer and you’ll certainly have a better quality of life.

This total body workout is a great way for older adults to get started with strength training. The exercises focus on building total-body strength with an emphasis on improving balance, stability, and flexibility.

Why You Need Strength Training

Strength training can help improve overall health and longevity. It is one of the best ways to keep your muscles strong and can preserve independence and energy as you age. Its benefits include:

• Build and maintain strength
• Maintain bone density
• Improve balance and coordination
• Improve mobility
• Reduces risk of falls
• Maintain ability to perform everyday activities

Strength training also requires minimal time commitment, making it a great option to fit into your schedule.

Getting Started

The key to starting weight training, if you’re new to it or it’s been a long time, is to gradually ease into lifting weights.³ Lifting weights can cause soreness, which is normal, but it shouldn’t cause too much pain or discomfort.

See your healthcare provider before trying this workout if you have any pain, injuries or other health conditions. Take your time with the moves and only add weights or resistance when you feel comfortable with the exercises. Also, research the best equipment for seniors so you can make informed purchases.

Equipment Needed

Various weighted dumbbells, resistance bands, a medicine ball, a chair, and a step or staircase.

Workout Basics

• Begin with a 5- to 10-minute warm-up of light cardio, such as walking in place.
• When you first start, perform each exercise for one set, using no weight or light weights. Weights are suggested for each exercise, but choose your weight according to your fitness level and goals. Focus on your form before adding weight.
• To progress, add a set each week until you’re doing a total of three sets of each exercise with 30 seconds of rest in between each set.
• Do this workout one or two nonconsecutive days a week, taking at least one day of rest between workouts.
• If you do feel very sore, give yourself extra rest days as needed and back off during the next workout.

Chair Squat

A squat is a movement we do all day, getting up and down from chairs, in and out of cars, and more. Practicing this move with good form will help you build strength in the hips, glutes, and thighs.

1. Stand in front of a chair with feet about shoulder-width apart.
2. Bend the knees. Send the hips back and the arms straight out in front of you to balance.
3. Sit all the way down. As soon as you make contact with the chair, stand back up.
4. Try to stand up without rocking back or using momentum. Instead, put the weight on your heels and push into the floor to stand up.
5. Perform 12 reps.

Modifications

• Easier: Place your hands on your thighs for support, or position your chair next to a rail if you need more support in standing up.
• Harder: Hold weights in your hands for added intensity.

Knee Lift With Med Ball

This move is great for working on upper body endurance as well as balance and stability.

1. Hold a light weight or medicine ball (2 to 5 pounds) in both hands, straight up over your head.
2. Lift the right knee up to waist level while bringing the arms down, touching the weight or the ball to the knee.
3. Lower the right knee and take the ball all the way back up overhead.
4. Now lift the left knee to hip level, bringing the ball down to the knee.
5. Return to start and repeat, alternating sides.
6. Continue for 30 to 60 seconds.

If you have back or knee problems, you may want to avoid the upper body portion of the move and just do the knee lifts.

Modifications

• Easier: Use no weight, or hold the weight at chest level as you lift the knees.
• Harder: Speed the movement up, while still maintaining control of the weight and your body. Lift the knees as high as you can.

Side Leg Lift

This move improves your balance as well as strengthening both legs. The standing leg has to use more stabilizer muscles to keep you balanced, while you build strength in the hips and glutes with the lifting leg.

1. Stand sideways to a chair or wall for support and wrap a resistance band around your ankles (optional). Or you can use light ankle weights (1 to 5 pounds).
2. Shift the weight into the right leg and lift the left leg out to the side, foot flexed and hips, knees and feet in alignment and feet parallel.
3. Try to lift the leg without tilting at the torso. Hold the torso upright as you lift the leg a few inches off the ground.
4. Lower back down. Do 12 reps on each leg.

Lat Pull With Band

This move strengthens the lat muscles on either side of the back. You use these muscles for pulling movements like opening doors or picking things up.

1. Stand or sit, holding a resistance band over your head with both hands. Your hands should be wider than shoulder-width so that there is tension on the band. You may need to adjust your hands to change the tension. Make sure your back is flat and your abs are engaged.
2. Keep the left hand in place and contract the muscles on the right side of your back to pull the elbow down towards the rib cage.
3. Press back up. Do 12 reps on the right side.
4. Switch sides and do 12 reps on the left side.

Bicep Curl

This exercise strengthens your biceps, muscles that you use every day when you carry things, open doors, or pick things up.

1. Stand with feet about hip-width apart and hold dumbbells in each hand (5 to 8 pounds for women, 8 to 15 pounds for men). Alternatively, you can use a kettlebell as shown.
2. With your palms facing out, contract the biceps and curl the weight up towards your shoulder. Try not to move the elbow as you curl the weights up.
3. Lower the weight back down, but keep a slight bend in the elbow at the bottom. Don’t swing the weight. Keep the elbows static as you curl the weights.
4. Do 12 reps.

Tricep Extension

The triceps work hard every time you do any kind of pushing movement, so you want both sides of the arm to be strong and balanced.

1. Sit or stand, holding a medicine ball or a weight in both hands (4 to 10 pounds for women, 8 to 15 pounds for men).
2. Take the weight straight up overhead, with your arms straight and next to the ears.
3. Slowly bend your elbows, taking the weight back behind the head until your elbows are at about a 90-degree angle.
4. Squeeze the arms to pull the weight back to start without locking the elbows.
5. Do 12 reps, keeping the back straight and the abs in.

Bird Dog

This move strengthens the abs as well as the lower back and glutes. If your knees hurt or you can’t kneel, try the move lying flat on the floor.

1. Begin on your hands and knees with your back straight and the abs pulled in.
2. Lift the right arm up until it is level with the body and, at the same time, lift the left leg up and straighten it until it is parallel to the floor.
3. Hold for several seconds, lower and repeat on the other side, this time lifting the left arm and right leg.
4. Continue alternating sides for 12 reps.

Modifications

• Easier: Lift the arms and legs separately.
• Harder: Add ankle weights and/or hold a small weight in your hand while lifting the arm.

Ball Tap

This move is great for the core as well as for balance and stability.

1. Sit in a chair and place a ball in front of both feet. This can be any kind of small ball or even a large book or some other object if you don’t have a ball.
2. Sit straight up. Try not to rest against the back of the chair. Keep your back straight and your abs contracted.
3. Place your hands behind your head (optional). Lift your right foot and tap the top of the ball.
4. Take it back down to the floor. Switch sides and do the same with your left foot.
5. Repeat for 30 to 60 seconds, alternating each foot for all repetitions.

Step-Up

This exercise strengthens the muscles that support the knee. If you have knee problems or this bothers you, you might want to skip this exercise.

1. You can do this exercise on a staircase with rails, or on a workout step if you have one.
2. If you’re on a staircase, stand at the bottom step and step up with your right foot. Bring your left foot up onto the stair next to your right and then step it back down on the floor (hold onto a rail if you need to).
3. Keep your right foot on the step the entire time as you step up and down with the left foot.
4. Do 12 reps on that foot and then switch, keeping your left foot on the step as you step up with the right leg.
5. Do 1 set of 12 reps on each leg.

Hamstring Curl

This move works the back of the legs, muscles that also support the knees. You can also use ankle weights instead of a resistance band.

1. Stand in front of a chair and hold onto it for balance if you need to.
2. Loop a resistance band around your ankles (optional), keeping it looped under the standing foot. 
3. Bend your right knee, bringing your foot up behind you, kind of like you’re kicking your own butt.
4. Keep the right knee pointing towards the floor and right next to your left knee.
5. Slowly lower back down. Do 12 reps on each leg.

Incline Push-Up

Push-ups work the upper body and this version allows you to gradually ease into push-ups using a wall rather than doing them on the floor.

1. Stand a few feet away from a wall or stair rail and tilt slightly forward, back flat and abs in.
2. Place the hands on the wall at chest level, wider than the shoulders.
3. Pull the abs in. Keeping the back straight, bend elbows and lower body towards the wall until elbows are at 90-degree angles.
4. Push back to start and repeat.
5. The farther away from the wall you are, the harder the exercise. Make sure you don’t sag in the middle. Keep the abs tight and the back flat.
6. Do 12 reps.

Chest Squeeze With Med Ball

This exercise strengthens the upper body, including the chest and arms.

1. Sit on a chair, back straight and abs in.
2. Hold a medicine ball or weight (4 to 6 pounds) at chest level.
3. Hold the weight so that the elbows are bent and out to the sides and you’re putting even tension on the ball with both hands, squeezing the chest.
4. Holding that tension, slowly push the ball straight out in front of you at chest level until the elbows are straight.
5. Continue keeping tension on the ball. It should feel harder the farther out you go.
6. Bend the elbows and pull the ball back to your chest.
7. Do 12 reps.

Lateral Raise

This exercise works the shoulder muscles that you use every time you lift something or put something up on a shelf.

1. Stand with feet hip-width apart and hold weights in both hands at your sides (3 to 8 pounds for women, 5 to 12 pounds for men).
2. Keeping a slight bend in the elbows and the wrists straight, lift the arms up to the sides.
3. Stop at shoulder level with palms facing the floor.
4. Lower back down. Do 12 reps.

Seated Rotation

Seated rotations work all of the muscles of the torso, including the abs and back.

1. Sit tall on a chair and hold a medicine ball or weight (5 to 8 pounds for women, 8 to 15 pounds for men).
2. Hold the weight at chest level, with shoulders relaxed and elbows out to the sides.
3. Keeping the hips and knees facing forward, rotate the torso to the right as far as you comfortably can.
4. Focus on squeezing the muscles around your waist.
5. Rotate back to center and then to the left, keeping the movement slow and controlled.
6. Continue alternating sides for 12 reps. One rep is a twist to both the right and left.

Safety Tips and Precautions

If you have any health conditions, it’s important to talk to your healthcare provider before you begin strength training so that you are aware of any individual precautions.

Start slow and give yourself plenty of breaks between exercises. Remember to breathe throughout the moves and back off if you experience any pain.

There are also some times when it’s important to take a break and check in with your healthcare provider before continuing with strength training. This includes:²

• You feel ill and/or have a cold, flu, or infection with a fever
• You have a swollen or painful muscle or joint
• You experience significantly more fatigue than usual
• You feel dizzy or struggle to maintain your balance

As long as you communicate with your healthcare provider and take a break if something feels off, you should be able to use strength training to improve your health and reap its many benefits as you age.

Takeaway

As you age, maintaining an active lifestyle is essential. Aim for 150 minutes of moderate aerobic activity weekly. If you’re new to exercise, try to work toward this number, but know it’s OK if you can’t reach it immediately.

Exercising as an older adult has many benefits, one being strengthening your muscles and bones during a time when muscle and bone mass loss are common. It can also help prevent falls by improving your balance.

Before getting started, speak with your doctor. They may adjust specific exercises to reduce strain on your body and if you have limited mobility.