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Senior Strength & Balance

Low-impact routine focused on the strength, balance, and mobility that support independent daily living.

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SWCoached bySam Whitfield
SeniorsBeginnerHome WorkoutMobility
Difficulty 1 out of 5
Beginner
Difficulty
30 min
Duration
102–138
Burn estimate (kcal)
3x/week
Frequency

Equipment required

  • Bodyweight
  • Light Dumbbells
  • Chair

Muscles targeted

  • Legs
  • Core
  • Back

The workout (8 total sets)

1

Glute Bridge

Glutes · Bodyweight

2 × 10-12

60s rest

2

Bird Dog

Lower Back · Bodyweight

2 × 8 per side

60s rest

3

Cat-Cow Stretch

Lower Back · Bodyweight

1 × 10 cycles

30s rest

4

Standing Calf Raise

Calves · Bodyweight or Machine

2 × 12

45s rest

5

Neck Rotation Stretch

Neck · Bodyweight

1 × 5 per side

0s rest

Safety tips

  • Hold a stable chair or wall for balance where needed.
  • Check with your doctor before starting if you have existing conditions.

Common mistakes

  • Progressing load too quickly
  • Skipping the balance work

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Disclaimer: This content is provided for general educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making decisions about your health, exercise, or nutrition.