Weight Training for Beginners & Seniors // 20 Minute Workout to Build Strength
Thanks you for joining me for this 20 minute all standing strength training workout. It's perfect for seniors and beginners. All exercises in this strength building workout are osteoporosis friendly. There are no moves that involve twisting the spine or rounding the spine. Let's build some strong bones!
This workout program:
30 seconds upper body exercise
30 seconds lower body exercise
30 seconds combination
We complete just 6 rounds in this pattern with 15 seconds rest between each segment.
I'm using 5 pound weights in this workout. Please use whatever weights you have and are comfortable with. If you have light dumbbells you may go faster than me. Or if you are using heavier dumbbells you may go slower than me.
I hope you enjoyed this workout! Please let me know what you think in the comments. I love hearing from my viewers!
My shoes:
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My music is from Epidemic Sound
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Your exercise routines are a work of art. They are choreographed beautifully and your accompanying narrative is very precise and encouraging without being condescending. Thank you for providing this type of excellence.
Thank you Carleen, that is so nice of you to say! I'm thrilled that you enjoy my routines ;)
@@SeniorShapeFitnessthank you for an amazing strength workout! I really needed this and I will incorporate into my weekly routine! Blessings Lauren🌺
Great! I am 72 and love the way you talk through the movements. Explaining which muscle we are working etc. Really good for Doing first thing on the morning.
I second that.
@@joycemule7994 third it!
Hi Lauren I previously left a comment for you after regularly doing your 10 minute video. Thanks for your reply. Here I am again. Since then I have been almost daily mixing and matching your videos. I am 74 years of age from London and so much enjoying your compilation of exercises that are so doable and effective. My strength and stature have improved a great deal thanks to your videos delivered in calm, encouraging and such empathic way. I just can’t thank you enough. Feel so much better in myself
You are so welcome! I'm incredibly proud of you Pury. Keep up the great work and thank you for you kind words ;)
This is such a sane calming workout. No constant hyperactive talking and a great controlled speed of exercises. Am really keen to follow this routine.
Glad you enjoyed it Shirley :)
I just want to thank you so much for your workouts. I'm 72 and was looking for someone that understood what the word senior meant. You are a great teacher and you have helped me so much. Thank you from the bottom of my heart.
You are so welcome Linda! Thank you for your kind words. I'm thrilled you are enjoying my workouts :)
Finally a routine I like and one that is challenging enough after a long hiatus .....at 81
Yay! Great job Kathrin :)
Not only great for seniors, but also for people like me with chronic pain in my late 40’s. Thank you for this!
You're so welcome Andrea :)
I’m in the same spot. Back pain 😢
I am also in the same situation & find your workouts calming and doable!
I’m 74. I LOVE these workouts, wish I had found you sooner. Thank you
You're so welcome! I'm thrilled you found me and are loving my workouts :)
Lauren, that was so good. My daughter, who is 52, is with me now said how great she feels. So double thanks.
Awesome! Hello to your lovely daughter, love that you are working out together :)
It made me hot I had to turn on the fan
Pace, voice modulation and letting us do our own counts at our own pace ….. perfect. Thank you!
Thanks Susan, glad you enjoyed it!
Yes the exercise is just great , and her smile and attitude goes along with it , l love exercising with Lauren . Thanks
Glad you enjoy it! Thank you Gloria :)
This was so awesome for beginning seniors. Nothing abrupt and shows the correct form. And can be increased weight when ready.
Absolutely! So glad you think it's awesome Kathy :)
Loved this workout. Good full body and felt great afterward. Thank you 🥰
You're so welcome! I love that you feel great Liz :)
first class of the week. I bought weights to do your classes.😊😊😊😊
Good for you Juliana! Have a great week :)
This one is great, love the feeling of the muscle stretch ! The 20 minutes just flew by
Excellent! Glad to hear it Stacey :)
Love, love, loved it. Thank you.
I'm thrilled you love it :)
Loved this! Love the timer, too.
Glad you enjoyed it! Thanks Pat 🤩
I am so happy I found your channel! I did a salsa dance class on a cruise and was googling salsa workouts and found your 20 minute one, which has become a fave. I love this one also. As a non-athletic woman in my 50s, I consider myself somewhere in between a beginner and a senior LOL. I have never really enjoyed exercise or dance classes but I really love yours and look forward to them every day. I particularly appreciate the reminders to keep my weight in the heels to protect the knees and pull in my tummy to protect my lower back. Thank you for your gently encouraging presence and smile and for keeping it real. Working out with you is a pleasure!
Thank you so much Joanne, I really appreciate your kind comments! I'm thrilled you are enjoying my workouts and so glad you found my channel as well :)
Perfect! Thank you.
You're welcome! 😍
Another great workout day~thank you Lauren!!
You're so welcome! Thanks Claire :)
Hi Lauren. I started doing your workouts the third week of December. Since starting your workouts and following the Weight Watchers (WW) program, I am down 4.0 pounds. It feels so good to start the New Year with a good workout that I can stick too. Thank you for being so generous with your time and posting these workouts for all to see.
Wonderful! That’s amazing Glenda! Here’s to a great 2024 🤩
Love your workouts!! Hope you create more to share with us!!
Thanks so much Linda! I have over 170 workouts, and I post a new one every Monday. Are you having trouble finding them?
This was exactly what I was looking for. Thank you.
Great! You are very welcome Lori :)
Love your videos, thank you so much xx
You are so welcome Julie :)
Love this routine thx. 😊
Yay! I'm filming a new strength routine tomorrow :)
I am part of an exercise group for seniors and your videos are by far our favorites. You are so encouraging yet calming and your background is so serene. Many thanks for what you do!
You are so welcome! I'm so glad you and your group are enjoying my videos Karen :)
Hi Lauren. I am lucky that I discovered your channel. I love very much these workouts 😊
Glad you love them Isabela!!
Wonderful way to start a Monday! Thank you again! Awesome work out.
Woo hoo! Have a great week Geri :)
Your videos are so well done! I really appreciate them! Thank you!
I appreciate that Ann :)
Absolutely perfect, loved the different ways you did the weights, it was the best - more please 😊
Yay! So glad you enjoyed it Becky :)
That was perfect, Lauren! Thank you so much!💕
You're so welcome! Glad it's a good workout for you :)
This video is just what I need after a cardio workout!
Great Shery!!
GREAT workout lauren. I can always find what I need to workout , so much variety! THANK YOU! I 🥰🇨🇦Sharon.
So glad you like this workout too Sharon :)
Thank you, Lauren I want you to know that I note and appreciate the work you have done to create new moves and to be creative each time to keep it fresh. There's a reason I keep coming back!
Happy to hear it and thank you for appreciating my work to keep things fresh ;)
Loved this workout! ❤️ Plz make more a little longer. Blessings!❤😊
I rarely do multiple sets because a lot of viewers don't like a repetitive workout. However, the perfect way to make it longer is to do it again :)
Great weight workout ! Thanks Lauren
You're so welcome! Thanks Colleen ;)
Thank you so much! I absolutely love this workout xxx ❤
Happy to hear it Virginia! You are most welcome :)
My favourite "Sunday" morning gentle routine. Thanks Lauren
Yay! Thank you Stacey, Have a great week :)
I loved this and your approach! You are awesome!!!
I appreciate that Jayne :)
Perfect add on to my walk today...short and sweet! Thanks so much Lauren!!!
Great Robin! You are very welcome :)
You are so good at what you do. I'm really grateful for the workouts you offer.
I appreciate that! 🤩
Another beautiful workout, your calm voice and variety of exercises are so fun! 💪
Thanks! I appreciate that :)
Thank you Lauren ! This is my another fav clip from your channel. Love it! It's very optimal for me, rhythm, posture, relax everything!
So glad! I appreciate you working out with me :)
Love this workout .You have such a calm and sweet style. Thanks so much
So kind of you to say Merlinda, you are most welcome :)
Loved this exercise program. Thank you!
You're so welcome Carol :) Keep up the great work!
Love this!! Please do more with heavier weights like this!😉
Glad you like it! I just posted a new video this week that is similar 🤩
Love the combo 💪💪💪
Loved this workout, great way to start a new week. Thank you
Glad you enjoyed it Joanne :)
Absolutely loved loved doing this one. So quick, with loads of movement packed in. Thank you. ❤
my pleasure, so glad you loved it!
Another great, efficient workout! Thanks so much Lauren, you're so good at what you do! Love and best from Toronto, Canada!
I appreciate that Wendy! Thank you :)
This is my first workout with you. You have a calming presence and you are encouraging with your gentleness. Loved it!
Awesome! Thank you Carolyn. I appreciate it :)
Use this workout as one of my weekly routines ! Love it!
Wonderful! Thanks Maggie :)
Thanks Lauren I loved this workout so much will be another fav like all your other fantastic workouts
So kind of you Claud! Thank you ;)
Wonderful way to start the New Year! Thank you!
Nice job Rosemarie! Happy 2024 :)
Perfect , magic , Thank you
Glad you like it! 🤩
Thank you, Lauren, for this excellent, enjoyable strength building workout video!🌻
You're so welcome! 🤩
Thank you from Poland🪷🧘🎄
You are very welcome Paulina :)
Really enjoyed this routine..so well curated and thoughtful.
Glad you liked it!! Thanks Marg :)
That was an amazing compound workout! Especially late afternoon! Thank you 🙏🙏🙏🙌🙌🙌🩵🩵🩵
Fabulous! Thanks so much Margarete :)
Thank you for such beautiful workouts!
Glad you like them! Thanks Claire 🤩
Great workout, thanks
Glad you liked it Eliana :)
One session, and already I feel more invigorated. Thank you.
Wonderful! Thanks Jolyn :)
Thank you. A good way of finishing the day. Always so graceful and smiling
You are most welcome Catherine! Thank YOU for working out with me :)
Just discovered your workouts and am really enjoying them. Love the weekly lists because it's a good way to give myself some structure.
Awesome! Thank you Patty :)
Thank you
You're welcome Sandra :D
Thank you! I added your workout to my morning routine - feeling great! It’s perfect for me! ❤
Wonderful! Thanks Brenda :)
You are just what I looking for. I’m over 65 and I need all the help I can get and it’s hard for me to get out on a regular basis to do exercise! Thanks again I appreciate this so much!😊
Wonderful! Welcome to my channel, I'm happy to have you working out with me :)
I really enjoyed this workout! Thank you!
You're so welcome Jackie :)
Awesome loved it thank you
Great! Thank you Amina :)
Love it ❤
Happy to hear it Leila :)
Thanks!
I appreciate your support 😍
Great way to kick off the week. Thanks!
You're welcome Ruth! Glad you liked it :)
Works so well after your short HIIT class! Thank you 🙏
Yes! THat's a great combo :)
Very good 20 minute strength!
Thanks Eileen :)
Thank you, you are what we need, you sharing such wisdom, is profound I appreciate it ,movement is high point and be mindful of your needs ❤❤❤❤❤.
You are so welcome! I’m happy you are enjoying my workouts 🤩
This is perfect for me. I have always been fit but have had double knee surgery and lost my fitness/ flexibility and confidence. This is the kind of workout I need.
Great! Good for you for getting back into fitness :)
Great workout! Thank you so much!!!
My pleasure Cynthia!
Super one 💪💕
🤩
I really enjoyed this workout this morning. It's a good overall start to the day and doesn't treat seniors like they are weak and fragile. It's well organized and flows beautifully. You can tell thought and practice made it perfect. Thank you.
You're so welcome! Thank you for you kind words Evie, I appreciate it 🤩
I loved this workout, and am a first time participant on your channel. Your moves were unique, things I've not done before. Thank you!
Wonderful! Thanks for working out with me Jeannet :)
I have been working out with you so often now, you feel like a good friend :) Thank you for yet another amazing workout, Lauren. Loved the pace, the music and the moves. See you tomorrow!
That's awesome Saumya :)
This is one of the first workouts I did when I first found your channel. It showed me that strength training did not have to be intimidating! It was nice to revisit this one and do it with heavier weights.
Great to hear that you are getting stronger Carlene!!!
Catching up from a mini break! Really loved these combo moves, epecially the mind puzzles e.g. overhead triceps and calf raises. Thank you !
My pleasure! Glad you loved it :)
Aloha Lauren, I really enjoy all your videos. Great job!! Your 10 minute workouts are my fav. Please make more of theses videos works well with my daily schedule. Mahalo Marcy❤
Thanks Marcy! I actually just filmed a new 10 minute workout! It should post the first Monday in June :)
Strength training is very important. Thank you!
It really is Beverly, you are very welcome!
Just found this workout today. Excellent functional strength training. I’ll be checking out more.😊
Great Mary Ann! Thanks for working out with me :)
A gentle but amazing workout, thank you.
My pleasure Sue, so glad you enjoyed it :)
Just what I needed this morning, Thank you
So glad! Thanks Sharon :)
Great short muscle workout. Love it. Liking the combo moves really make me think. ❤️👍👏🙏
Glad you liked it!! Thank you Lucie :)
Time flies when you’re having fun! That was really really nice. (And I loved. the music too.)👍🏻👊🏻💪🏼👏🏻
Thanks 👍 I'm so glad you had fun :)
20 min A+ workout. Perfect for me. Thank you.
Happy to hear it Marie!
This was a wonderful workout! I love it. It's pleasant and not too difficult but still challenges. Thank you!
You're so welcome! I'm thrilled you love it Sandi :)
Another wonderful video! Thank you!
Glad you enjoyed it! Thank you Anne :)
Thank you! Great workout! I added your 10 min lower body video at the end of this workout.❤
Great job! Thanks Gina :)
Your workouts are extremely enjoyable no repetitive exercises makes fun.
Happy to hear that! Thank you Martha :)
Lauren I really love all your videos. I love the fact that you really explain the moves, your teaching method has really made me aware of doing the moves right. I’ve lost 50 lbs so far an have been doing 30 to 50 minutes of cardio, Hit, an strength training each day. I’ve changed my whole lifestyle an exercising to your videos is encouraging. Thanks
Wow Annemarie! That's amazing! You should be so proud :) I appreciate your kind words and you working out with me!
This was a new one of the many of your videos that I've used. I've loved every single one. You are calm, clear, work as many body parts as you can within the time frame. And gentle music as background. All great! Thanks so much.
Wow, thank you! I appreciate that Merlinda :)
As I'm doing these moves I'm saying "this is fabulous!" I love the variety, always surprising my muscles, thank you again.
You're so welcome Paige! I'm thrilled to hear you think it's fabulous :)
More beautiful and challenging work today! Thank you.
So glad you think so Carleen! Thank you 🤩
Good morning Lauren....feels good after a quick morning workout ..feeling fit and wonderful thru the day..tqvm for the video
Woo hoo! Have a great day Nikka :)
😍🥰 I love this video great for me Thank you so much
You are so welcome 😍