Senior Seated Strength Workout

Explore, view videos, download, and print out our seated strength routine—designed for seniors across all abilities.

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Click the link below to view video examples or larger, individual balance exercise images with descriptions.

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Seated Strength Training–Mobility, Hip, Leg, Balance Limitations friendly

Remember to sit tall, back straight, core engaged. Always start with a gentle warm up and finish with a cool down (arm and leg circles, seated leg marching, shoulder shrugs, seated quad and calf stretches, etc.)

Upper Body–Do each exercise five times with the heaviest weight you can use without losing good form

Seated Bicep Curls

Sit tall in a chair, holding weights in each hand.
Curl the weights toward your shoulders, then lower them back down.

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Seated Shoulder Presses

Hold weights at shoulder height.
Press them upwards until arms are straight.
Bring weights back down to shoulder height.

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Seated Chest Flies

Hold weights with arms extended straight out to the sides.
Palms forward.
Keeping arms straight.
Bring weights together in front of you

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Core–Do five times each. Rest 30 seconds and repeat.

Seated Leg Extensions

Sit up straight with core engaged (zip up!).
Straighten both legs in front of you and hold for five seconds.
Return to starting position.

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Seated Torso Twists

Sit up straight,
holding one weight with both hands.
Twist to one side, then the other, trying to touch the weight to the chair on each side.
Five times each side.

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Seated Marches

Sit up straight with core zipped up.
Holding a weight resting on each thigh,
Slowly march legs in place.
March each leg five times,
Rest 30 seconds, and repeat.

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Lower Body-Sit on the edge of a chair; use the heaviest weight you comfortably can

Leg Extensions with Glute Squeeze

Sit up straight and keep core zipped up.
With a weight resting on your thigh, lift the right leg straight in front of you and squeeze your right glute,
Hold for a few seconds.
Do five times then repeat on the other leg.

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Seated Calf Raises

Sit up straight with core zipped up.
Hold weight resting on each thigh, knees bent and feet flat on the floor.
Lift heels up and tighten calf muscles, holding for a few seconds, then put heels back down.
Do five times, rest thirty seconds, then repeat.

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Seated Knee Lifts

Sit up straight with core zipped, knees bent, and feet flat on the floor.
Holding a weight on your right thigh, lift knee up and hold, then lower back down.
Do five times then repeat on other side.

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Seated Goblet Squat

Sit up straight, core zipped, with legs wide and feet flat on the floor and toes slightly turned out.
Hold your weight on one end with both hands between your legs.
Slowly bend from the waist, keeping your back straight, and lower the weight down as far as you can go while keeping your back straight.
Raise back up to starting position.
Repeat five times.

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