Introduction To Weights For Seniors (Strength Workout For Seniors) | More Life Health
Introduction To Weights For Seniors (Strength Workout For Seniors) | More Life Health
Join me (Mike - Physiotherapist) add some form of resistance to your exercise program to continue to make progress.
Progress in the form of increased strength and other aspects of fitness which makes the activities of your daily life much easier.
Weights are not something to be feared!
In this video, I clear up some questions around the use of weights AND we go through a simple seated workout with weights.
WORKOUT:
Warm Up: Seated Marching On the Spot
Exercise 1: Weighted Bicep Curls x 10
Exercise 2: Weighted Calf Raises x 10
Exercise 3: Weighted Sit To Stand x 3 (Work Up to 10)
Exercise 4: Weighted Triceps Extension x 10
Exercise 5: Weighted Upright Row x 10
Go grab yourself some weights and ENJOY this workout!
Make sure you do the warm-up before beginning.
Standing Warm-Up: • Standing Warm-Up Routi...
Seated Warm-Up: • Simple Seated Warm-Up ...
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Do your best and any questions ask below!
- Mike
DISCLAIMER: More Life Health offers health, fitness and nutritional information and is designed for educational purposes only. All videos and information is not medical advice. Mike is a licensed Physiotherapist; however, he is not your Physiotherapist and cannot diagnose you over the internet. You should not rely on this information as a substitute for, nor should it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a Doctor or other health-care professional. Do not disregard, avoid or delay obtaining medical or health-related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk You should consult your Doctor or other health care professional before starting a More Life Health program or any other fitness program to determine if it is right for your needs. Do not start this fitness program if your doctor or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
#morelifehealth #strengthworkoutforseniors #fitsenior
Great work out thank you. I'm 70 and recovering from hip and knee replacement. Your just what I need. Oh yes. I'm Canadian.
Hi Mike, Just a big thank you from Swindon, England. I love the exercises. I’m 80 years old, and put in 30 minutes with you, after I do a Zoom Tai Chi and Qi gong class. Again a big 🙏
Thanks Mike for helping all those seniors like me out there.I truly appreciate you for taking out your precious time for making all these awesome videos. Stay blessed❤️
Great video and coaching. These are great for us matured youth even those of us recovering from gout. One suggestion is when doing shoulder presses to keep your elbows forward of your shoulder or chest plain. This is helpful for those of us who have had rotator cuff and or impingement damage. Also, Iʻm thinking of doing this series with no weights and using this for cardio.
All of your videos are just what the doctor ordered !!! 🙋♀️
Great to hear Klara! :) Keep it all up!
Thanks Mike for just the right thing for me, a very new 71 year old beginner. I hope in a few weeks to move to heavier weights, and I think I can keep up with this now thanks to clear and simple stuff! From Oregon.
Thanks Mike. I am so much enjoying your (seemingly) simple and clear instructions. A real professional !
You're welcome Alex! Keep up the great work! :)
Thanks Mike! Just found this one! Always a good thing to remember proper form. You are the ultimate professional!
Thank you Pam. I appreciate it.
Excellent Video ❤
Mike thanks for fantastic intro to using weights after I been out of action nearly 2 years!
Thanks, I’m recovering from ankle surgery and this helps since I have not been cleared to walk or go back to the gym.
Thx
you explain the exercises so well and being able to follow you on KZhead ensures proper technique. Thank you so much !
Thank you! and you're more than welcome! :)
Thank you, so much I truly appreciate this workout! Trust me, I could barely keep up because I am totally out of shape! I will play back tomorrow again. You make it look so easy.
You're welcome Nora! Great effort, and I hope all went well with the workout today!
Hi Mike I’m Amor Mendoza fr the Phil,72, i enjoyed much of this great exersice… keep it up, u help a lot tof Seniors like me … thank u muchly ❤GBu🙏🏻
enjoy your exercises very easy to follow
Great to hear Ivan!
Great workout, good speed and important to remember to warm up with your other videos..Thank you.
Glad you like them Marianne! Keep it up!
Thanks simple ,easy and doable for seniors.
You're welcome Kamlesh. Great to hear!
Great workouts, life changing stuff. Many thanks Mike
You're welcome Chrissie!
Love your videos, just what I have been looking for.
Great to hear Barbara! :)
Thank you!
Great to see you incorporating weights into workouts. Too many people are scared to use them.
Thank you, I am glad you are enjoying them. Keep up your great efforts!
Thank you. Exactly what I was looking for.
me too!)😉
Should these be done by 80 years old seniors and what weight should they use. Thanks
Thabnks for doing these exercises
I really enjoy your exercise video....please do not stop
Great to hear Lucille! I won't and you keep up the good work yourself! 🙂
Excellent... thank you for this.....🇨🇦
You're welcome Brian! :)
That was a great and informative workout, MIke. I will come again tomorrow.
My pleasure Randy! See you tomorrow!
I see what you mean by the right weight. I will be going to a lighter one before I hurt something. Thank you. Charlie in Syracuse NY.
Thank you. This was perfect for working with weights the first time. 👍
You're welcome! Good to hear you liked the video! Keep up the good work! 🙂
In case of osteopenia/osteoporosis, would it be best to use a utility bench (Nordic Track for example) to maintain best alignment?
GOOD TUTORIAL LESSON
Hi mike. What are the best weight training exercises for osteoporosis? Thanks
Done baby!!
Excellent - thank you very much.
You're very welcome Jo! 🙂
@@MoreLifeHealth I'm glad you include the reminder to take a deep breath and breathe out. Feeling very satisfied. Last time I did these I didn't manage to get through the whole workout. But today I did. I do change the press ups on arms of chair and instead use my weights, lean forward a bit with straight back and bent arms and straighten arms backwards. For the research I've done I think it is working the same muscles. I'd appreciate knowing if I am right or wrong about this. Thanks in advance.
👏🏼👏🏼👏🏼👏🏼👏🏼👏🏼👏🏼❤️
Thank you very much awsome 👍
You're welcome Kiranjit! 🙂
Hi Mike - I’m doing these Weights for Seniors with a 2kg weight. Would the next stage be to do each exercise 2 times before increasing weights or should I do the exercises 1 time and increase the weights Cheers
My first time working out with weights and I am looking for strength and endurance so what size weights do I need I would like a list sizes please if you would. I don't want to buy them one at a time thanks again because when I watch your videos I would like to have the different sizes and some sizes I made all ready have.
I loved your demo. I will follow your instructions once I get my Dumbbells ordered on line. Iam a senior citizen aged 68. Iam lean and thin. I do yoga everyday for 1 hour, but I haven't done weights. Thank you.
Great to hear Prasad. You'll learn the weights in no time and see the differences they make. Keep up the great work!
Wonderful workout for seniors. I just signed up for the Ebook, and love your website. Thank you!
Great to hear Margaret! :) Enjoy everything and if you've ever got any questions don't hesitate to reach out to me!
@@MoreLifeHealth Thank you so much; I will do that! Looking forward to starting the program today.
Enjoyed this video, tho I used filled water bottles as weights!!!!!!!!!!!!Thanks Mike and God Bless you for all your enthusiasm for us seniors!!
You're more than welcome Joyce. Glad you enjoyed the video!
I want to do these exercises just to make sure that I don't lose muscle mass during weight loss. Shall I do it on alternate days?Am I required to increase my protein intake?My current weight is 83 KGs and my height is 175 CMs.My initial target is 75 KGs. please guide.I am 66 years old.
sounds great for some one 90 + I am 73 and looking to improve my work out, Having trouble with over head and EZ bar curls, Bench is not to bad 100 lb. 3 sets of 14, 14, 16, reps , Squats 110 lb. 15, 15, 18 but when it comes to EZ bar curls only 50 lb. 14, 14, 15, so up to 60 lb and only 7, 7, 7, reps. not to good. Trouble doing even 1 pull up use to do 38 proper ones. and push ups 14, 15, 16 use to be able to do 60 non stop. Started up a month ago, so still working up to heavy weights. Even my dips are only 12, 10, 12. Looking for some videos to get me doing better, not young any more so could use some help. All the videos I find for over 70 are more for some one in very bad shape or 90 + . Is there any out there for us who want to get into shape, can't do like we did when we were younger, need longer breaks between sets. and reps. But we are not all a bunch of wimps.
2:26 starts exercises
I agree, just give us the work out or the option to skip the intro
290 lbs on bench press. Age: nearly 72. Still hanging in.
Thank you for a great workout. One thing to mention, I couldn’t lift myself from my chair because of my weak wrists. Any help that you can offer to strengthen them ? Thanks so much
You're welcome Olimpia. Try this video: kzhead.info/sun/gKZmYrWZb3uPpIk/bejne.html 🙂
I suppose these exercises if you have DDD...thank you!
2:45 warm up begins
During the covid shutdown there are no weights in sight. Not a single store or online has them. I've just been using full water bottles, about 1 1/2 pounds. Will try to buy weights after stuff gets back to normal.
Hi Laura Bodycombe! I have just been able to get weights from BigW on line and Kogan.com . If they are out of stock when you visit just watch as they are getting new stock. Good luck and stay well. Jeanette
Hey I am 64 and doing content for trying to get seniors and anyone else for that matter moving.. Good form trumps all...
Great video. Do these exercises help build core strength?
Yes, absolutely. Thank you for your feedback and keep up the great work.
I may have missed it, but how many times a week should you do this routine? Do you suggest recovery days, or just do it daily?
Hey Richard, yes, leave a day in between especially if new to using weights. Doing this 2-3 times per week is best!
@@MoreLifeHealth brilliant, it's for a relative of mine, so this is great, thanks for the reply!
The variation of dumbbells is extremely useful for a small person like me kzhead.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.
Tank you veru much .It is very helpful for seniors like me. I am 64 years female, how many time in a week I should do the weight train =ing inorder to develop muscles and strength
Start with alternate days Santha. So 3-4 times
Thank you so much for this video and the one on weights. Is it appropriate to do both sessions back to back ( same day) and to do them everyday? Thank you again. You are truly a blessing.
Yes and yes Selah. Always listen to your body and take a break when you need it.
Beyond boring without music to tune you up. Loud constant counting! PS: 86YRS N still got it!
How does one progress? Increase the weight or increase reps or increase sets? ,
Hey, this exercise will article will help answer your question: morelifehealth.com/articles/strength-training-guide
I need 75' .are you our of 75' I can't seem to order it.
I'm 9 in dog years
Do you do these everyday? Or every second day?
Start with every second day Michael.
What weight should I start out with. Thank you
I'm just starting, my daughter bought me 2lb dumbbells.
The 2lbs will be great to start with Phyllis!
@@MoreLifeHealth thank you
I couldn't login to your website. I received your confirmation of my email address but on clicking the link to yout website it led me to your first page that again asked for my details and I couldn't get past it.
Thats odd John. I will look into it. Shoot me an email at mike@morelifehealth.com, so I have your email and I'll add you to the list!
Im a 65 yr old female newbie with weights. Is it reasonable that I could at future time work with 11 lbs each weights?
Yes, very reasonable Winnie. Take your time getting there however. Gradual progressions.
Thanks Mike, its something to look forward to, doing a good workout. (Go raibh mile maith agat).
That is great to hear Martin, many benefits from working out.
go iontach
You wouldn't start with biceps , you would start a multi exercise such as a bench press .
You'd start with bench press at home sitting in a chair?
Great instruction, but audio is hard on the ears. Drapery and cloth wall hangings can fix that.
Thanks Garth! I knew nothing about microphones and sound when making these earlier videos. I've now learnt this! 🙂Sound has improved since this video. Will continue to improve sound with future videos!
I'm from the US.What is a kilo? Do you mean a pound?
1 kilo = 2.2 pounds
good video. you need a better microphone....way too much room noise.....
Thank you for your suggestion Scott - I will be sure to take that into consideration for future videos :)
Exercise begings around 2,00 minutes shit these damn people can TALLLLLKKKKKK
This damn person definitely can talk! 🙂Hope you enjoyed the exercises Bernadette. Keep it up!
@@MoreLifeHealth i did my dear trying to keep moving while in lockdown all the way in trinidad and tobago god bless and stay safe
Suggestion: don’t talk at the beginning. We are playing the video to follow along with exercises. Don’t want minutes of commentary
Hey Zeynab! This is an introduction to weights for beginners. I want to teach in the safest way and ensure I cover everything. Thanks for the suggestion and keep moving!
Suggestion: start your video at 2:45 with slider. 😉👍🏽
Yup, I passed.
Too much echo
db₪
Can’t understand what is being said!
Too much talking get started
There are two terms: Guys and Gals. But the word 'guys' has been adopted to include both genders. Of the two terms, why has GUYS been adopted? Why not 'gals' ? The answer is that there is a higher societal value to being male than there is to being female. Why are males bothered when addressed as 'gals' but females are assumed not to be bothered when addressed as 'guys' ? Why are women allowed to dress like men, but men cannot dress like women ? Why can women adopt men's names but men can't adopt women's names? There is a higher societal value to being male than there is to being female. It's SEXISM in speech and writing. Drop "Guys". The word ''Folks'' is better.
If you’re not working out in a gym there’s not point watching this video any further! Wasted my time again!
Less talk please.
Talking to much