Total Body Strength for Seniors

Chair Squat
Stand in front of a chair with feet about shoulder-width apart. Sit down and, as soon as you make contact with the chair, stand back up and try to do so without rocking back or using momentum. You can place your hands on your thighs if you need to. Hold weights for added intensity.

Ball Taps
Sit in a chair and place a ball front of both feet (a mid-sized ball works best). Sit straight up and try not to rest against the back of the chair, keeping your back straight and your abs contracted. Lift your right foot and tap the top of the ball and take it back down to the floor. Switch sides and do the same with your left foot, alternating each foot for all repetitions. For added intensity, sit on an exercise ball to challenge your balance or try the exercise while standing.

Step Ups
You can do this exercise on a staircase or on a step if you have one. 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 back down on the floor (hold onto a rail if you need to). Perform all reps by stepping up and down with the right foot. Then switch sides and start with your left foot. You can use a resistance band (as shown) or hold weights for added intensity.

Hamstring Curls
Stand in front of a chair and hold onto it for balance if you need to. Bend your right knee, bringing your foot up behind you (like you're kicking your own butt) and keeping the right knee pointing towards the floor and right next to your left knee. Slowly lower back down and repeat all repetitions before switching to the other leg. For challenge, do it without holding onto the chair or add light ankle weights.

Knee Lifts with a Med Ball
Hold a light weight or medicine ball (e.g., 2-5 lbs) straight up over your head in both hands. Lift the right knee up to waist level while bringing the arms down, touching the weight to the knee. Return to start and repeat on the left side. You can add intensity by speeding the movement up (while still maintaining control of the weight and your body) and lifting the knees as high as you can. Alternate each side for 30-60 seconds (or more). 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. 

Side Leg Lifts
Stand sideways to a chair or wall for support and lift one leg out to the side, foot flexed and hips, knees and feet in alignment. 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. Lower back down and repeat all reps on the same leg before switching sides. Add ankle weights for added challenge.

Wall Push Up
Stand a few feet away from a wall or stair rail (as shown) and place hands on wall at shoulder level, a few inches wider than shoulders. Pull the abs in and, keeping back straight, bend elbows and lower body towards the wall until elbows are at 90 degree angles. Push back to start and repeat. The further 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.

Chest Squeeze with Med Ball
Sit on ball or chair, back straight and abs in. Hold a medicine ball at chest level and squeeze the ball with the palms of hands to contract the chest. While continuing to squeeze the ball, slowly push the ball out in front of you at chest level until elbows are almost straight. Continuing the pressure with your hands, bend the elbows and pull the ball back to chest.

Lat Pulls With Bands
Stand or sit holding a resistance band in both hands up over your head. Hands are wider than shoulder-width apart and back is flat, abs engaged. Keep the left hand in place and contract the lat muscles (at the sides of your upper back) to pull the right elbow down towards the ribcage. Press back up and switch sides, alternating right and left for all repetitions.

Lateral Raises
Stand or sit holding light dumbbells in both hands at the sides. Keeping the elbows slightly bent and wrists straight, lift the arms up to the sides only to shoulder level (palms face the floor). Lower back down and repeat for all reps. You can use full water bottles or soup cans for weights if you don't have dumbbells.

Bicep Curls
Sit or stand holding dumbbells in both hands, palms facing out. Contract the bicep (front of the arm) and curl the weight up towards your shoulder (without touching the shoulder). Lower back down, but keep a slight bend in the elbow at the bottom--don't swing the weight and keep the elbows in place as you curl the weights.

Tricep Extension
Sit or stand and hold a dumbbell in the right hand straight up overhead and directly over your shoulder. Your palm should face the front and you can use your other hand to support the right arm. Bend the elbow and lower the weight down a bit behind your head (the elbow should be facing the right side of the room) to about 90 degrees. Contract the back of the arm to pull the weight back up and repeat.

Bird Dog
Begin on hands and knees with the back straight and the abs pulled in. 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. Hold for several seconds, lower and repeat on the other side, this time lifting the left arm and right leg. Continue alternating sides for 12 reps. Modify by lifting the arm and leg a few inches off the ground until you're able to balance. .