25-Min Strength Workout for Seniors (Seated or Standing)

Welcome to our 25-Min Strength Workout for Seniors (Seated or Standing)! This perfect full-body routine is designed to help you build muscle and stay mobile from the comfort of your own home. Whether you're standing tall or seated in a sturdy chair, this intermediate-level dumbbell workout improves strength, balance, and coordination using light to moderate weights. The guided exercises target your arms, legs, core, and back with safe, low-impact movements. There are no repeat exercises, keeping the session fresh and engaging. This strength training for seniors is ideal for active older adults, caregivers, and anyone looking for a practical way to maintain strength, confidence, and independence. Grab your water, pick your weights, and let's get stronger together.

00:00 Introduction
00:30 Warm Up
03:38 Step Forward & Punch
04:57 Upright Row
06:06 Side Lunge
07:05 Tricep Extension
09:16 Reverse Lunge/Bicep Curll
10:28 Press Out/In
11:25 Shoulder Press
12:35 Side Bends
13:40 Sumo Squat
14:54 Chest Fly
15:03 SPECIAL SURPRISE!
15:52 Heel Press & Arms Up
16:55 Reverse Fly
18:01 Heels Up & Press
19:06 Figure 8
19:59 Cooldown

Estimated calorie burn for:
🔥 A 120 lb (54.4 kg) person: 69 calories
🔥 A 200 lb (90.7 kg) person: 114 calories