Senior Floor Strength Workout
Explore, view videos, download, and print out our floor strength routine—designed for seniors across all abilities.
.png)
Floor Strength Training
Always work within your own abilities and consult your healthcare provider or physical therapist before beginning a new exercise program, particularly after an injury. Download the workout tracker here.
Lower Body
Upper Body
Knee Push-Ups
Begin on hands and knees on the floor. Walk your hands forward slightly so they are shoulder-width apart and under the shoulders. Your body should form a straight line from knees to shoulders to head without sagging hips or raised buttocks. Engage your core and glutes to stabilize your body. Slowly bend your elbows, lowering your chest to just above the floor. Briefly hover without relaxing your core or letting your hips sag, then push back
Dumbbell Floor Press
Lie on your back holding dumbbells, arms bent, elbows resting by chest on each side. Press weights overhead slowly, then slowly return to starting position. Do five repetitions. Rest thirty seconds, then repeat. Use the heaviest weight you can comfortably do five repetitions with.
