15 Minute Strength Training Workout for Seniors & Beginners // Osteoporosis Friendly

Thank you for joining me for this quick full body strength training workout. After a short warm up we will perform compound exercises for 45 seconds, then rest for 15 seconds. There is a timer for each exercise so you are able to go at your own pace.
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!
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!
Products that I use and/or recommend:
www.amazon.com/shop/seniorsha...
as an Amazon associate/influencer I earn from qualifying purchases
My shoes:
new-balance-athletics-inc.sjv.io/9gkqD5
My music is from Epidemic Sound
www.epidemicsound.com/referra...
SeniorShape is on Facebook:
/ seniorshapefitness
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[@jeanclarkson6173]

❤❤❤ Loved it Lauren, my new fave, I have been looking at other videos but they shout. Your calmness and quiet voice are a thousand times better. My glutes and thighs are aching ...... thank you

[@SeniorShapeFitness]

So glad to hear you loved it Jean :)

[@paulagabay9915]

They do shout and don't respond back which is 2 more reasons I came back to Lauren

[@johnkellmer5133]

I agree 100%

[@christopherellinger9901]

I echo what Jean said below. Love your calm. Your workouts are just the right level for me -- I feel well worked, pushed my edges a little bit but not too much. Appreciate all the variety and inventiveness you put into each workout.

[@SeniorShapeFitness]

Perfect! Thanks for your kind feedback Christopher :)

[@donnawest3733]

Thank you! This video is everything I need: geared toward those with osteoporosis while saving time with combined moves. Plus, I appreciate the reminders for using good form; you're not a broken record at all.

[@SeniorShapeFitness]

Glad it was helpful! Thanks Donna :)

[@user-gs1sb6hk2d]

Love your workouts Lauren. You’re always clear on form and a good challenge. Thank you.

[@SeniorShapeFitness]

Thank you so much! I'm thrilled you are enjoying them Dawn :)

[@user-zv9uf9gv7h]

Lauren, I love ALL your exercises, but this one (osteoporosis friendly) was quite a surprise! It worked me out, and I don't normally sweat, and in addition, I FELT the benefits this morning, so I came back for a repeat. I love your tone and how you speak to us respectfully. I've told several friends to join our sessions. Keep up the excellent work. I appreciate you! Myrna

[@SeniorShapeFitness]

I’m so glad you got a good workout Myrna! Thanks for sharing my channel, I appreciate it 😍

Your workouts are the best! Thank you, Lauren. 😊

[@SeniorShapeFitness]

Glad you like them!

[@stacischeetz7597]

My stitches got the better of me, but they are out and I am back! Went on a college tour with my daughter on Saturday and walked all over campus without difficulty!! What a gift!!

[@SeniorShapeFitness]

Wonderful Staci! Happy to hear it :)

[@bernadetteprego9951]

I just finished 1 hour and 23 minutes of your strength training and barre workout. Your workouts are all amazing ,Lauren! Your channel is the only workout channel I am subscribed to! Thanks for coming up with all these wonderful workouts . Thanks for “taking care” of us seniors! ❤❤❤

[@SeniorShapeFitness]

You're so welcome! I'm really impressed Bernadette! Thank you for your kind words as well :)

[@kimbergraves225]

Another great workout…I love your calmness, no loud hype…your clear explanations, and exercises that are easy to follow but clearly working the muscles! My favorite workout trainer!

[@SeniorShapeFitness]

Awesome! Thank you so much Kimber for your kind words :)

[@user-fv8oe2cu4x]

Hi Lauren, I am 65 years old . I just discovered your exercises about a month ago, Just finished doing your full 1 hour workout, and I have tried several of your other workouts as well. You are so good at explaining each move, and I find the time flies by. Thanks again Liz

[@SeniorShapeFitness]

That's great Liz! I appreciate you working out with me and your kind words :)

[@christianepfeiffer4750]

Thank you Lauren ! So grateful to have found your well balanced exercises classes.

[@SeniorShapeFitness]

So glad Christiane! Thank you for working out with me :)

[@Dianedeedee]

So glad I found you. Just finished your 15 minute strength training workout for seniors & beginners. I've been looking for osteoporosis friendly workouts and yours most definitely are. Thank you so very much! Looking forward to trying more.

[@SeniorShapeFitness]

Excellent! I'm glad you found me as well :)

[@sharlinestasio2460]

Loved it! Thank for your creativity and safety for seniors!

[@SeniorShapeFitness]

You bet! Thank you Sharline :)

[@user-ff6hg5oe6p]

Love your combinations and calm energy. I have beginnings of osteoporosis and grateful for your routines, don't feel the senior when following your videos.

[@SeniorShapeFitness]

I love to hear that Ruth!

[@karlamoran787]

This was great! Just what I needed this morning! Thank you Lauren and Happy Valentine’s Day! ❤️

[@SeniorShapeFitness]

So glad! Happy Valentine's Day to you as well Karla :)

[@vickie1106]

Love your workouts for seniors. Easy on the body, but still effective. Thank you!

[@SeniorShapeFitness]

You're so welcome! Thanks as always Vickie :)

[@kimdouglas]

Thank you, Lauren. I did the double session and repeated the sequence. Feel great. Truly appreciate strength training sessions that are osteoporosis-friendly.

[@SeniorShapeFitness]

Awesome! Nice job 🤩

[@michelebaldwin1942]

As someone recently diagnosed with osteoporosis this has become a staple in my fitness routine. Just right for my needs. I feel like I’m making progress. Thank you so much for this service you provide!!

[@SeniorShapeFitness]

Great to hear! Thanks Michele 💜

[@paulagabay9915]

My Sciatica is so much better since coming back to Lauren.

[@Yaro79514]

I love this workout so much! I also appreciate how you always add some new twist to exercises I may be familiar with and I feel the burn in a whole new way! We are so lucky to have you, thank you for all you do! ❤

[@SeniorShapeFitness]

Thanks Tina! I liked how you put this workout together with the new Calisthenics!

[@acarroll]

Thank you so much for making more osteoporosis-friendly content! I loved it!

[@SeniorShapeFitness]

So glad! Thanks for working out with me 🤩

[@susancarreon6770]

As always...Love! Thank you so much!

[@SeniorShapeFitness]

You are so welcome! Thanks Susan :)

[@mocharulez3783]

I really loved this strength training. You are so calm and the music is perfect! Keep up the good work!

[@SeniorShapeFitness]

Awesome! You keep up the good work too :)

[@esperanzadelgado2342]

Muchas gracias

[@SeniorShapeFitness]

De nada 💜

[@esperanzadelgado2342]

Gracias 🙏

[@SeniorShapeFitness]

You're welcome :)

[@monicasantana5337]

Thank you for your osteo friendly videos. I love them and please we need more !!

[@SeniorShapeFitness]

So glad you are enjoying them Monica! I will definitely make more in the new year :)

[@monicasantana5337]

Thank you !!!!@@SeniorShapeFitness

[@lauraurspruch1769]

One of my new favs! Actually repeated the workout and I feel so strong..thank you!!

[@SeniorShapeFitness]

yay! Great job Laura!!!

[@SuePenn]

I appreciate your reminders, I need them. Loved this quick workout! Thank you! Blessings.

[@SeniorShapeFitness]

My pleasure Sue, so glad you loved it!

[@SDLongstreet]

I'm so glad I found your videos. They're perfect for me. Thank you.

[@SeniorShapeFitness]

Wonderful! Thank you for working out with me 💜

[@clarewoosley8376]

This was great! I’ll be doing this one again. I love your style. It’s so calm and relaxing - very refreshing from most other online instructors.

[@SeniorShapeFitness]

I appreciate that Clare, thanks!

[@amyshaw2208]

Feels wonderful!!!! You make my day- every morning with your workouts. Thank you so much

[@SeniorShapeFitness]

So glad Amy! Keep up the awesome work :)

[@maragrigsby7786]

I'm so grateful that I found your KZbin channel. I have followed MANY trainers here on KZbin but you are my absolute favorite. You are a Godsend. I've never looked forward to working out so much. Thank you!

[@SeniorShapeFitness]

Thank you so much! That is wonderful to hear 🤩

[@maritescaroro7302]

Been trying your workouts for the past few weeks and I'm beginning to love♥️🥰 Thank you for sharing your talent with us

[@SeniorShapeFitness]

Wonderful! I so happy you are enjoying my workouts, keep up the great work :)

[@geriwall214]

Perfecting!!! More challenging!! You’re so wonderful! Thank you…

[@SeniorShapeFitness]

Thank you so much, I'm thrilled you enjoyed it :)

[@margaretek5350]

Wow loved this workout! Will do twice when the first becomes easy😊! Thank you so much for keeping us seniors in shape 🙏🙏🙏🫶🏻🫶🏻🫶🏻

[@SeniorShapeFitness]

So glad you loved it Magarete! Keep up the good work :)

[@Nazzie-xs1kk]

Loved the exercises. Thank you 🙏

[@SeniorShapeFitness]

You're so welcome!

[@betsyguepet4224]

Lauren every time I do your workouts I feel amazing! I especially like the weight training ones and I can really feel the difference in my arm strength. Thanks so much

[@SeniorShapeFitness]

You're so welcome! I love that you getting stronger Betsy! 🤩

[@maryleecole6302]

I had just 15 minutes for strength training today--I didn't think it would be enough time until I found this class. Thanks to the compound move combos you created I was able to pack a wonderful upper and lower body strength training into my limited time. I'm so thankful. I've been telling my senior friends about your channel and recommending they try out your classes.

[@SeniorShapeFitness]

Yay! Thanks so much Marylee :)

[@donnacelentano6838]

Exactly what I was looking for! I am 54 with Los of injuries and this is hat I need. Thank you! Love your music, voice, vibe and energy!

[@SeniorShapeFitness]

wonderful Donna! Thank YOU for your lovely words :)

[@marthasanchez932]

Lauren amazing as usual thank you!

[@SeniorShapeFitness]

You bet Martha 🤩💜

[@Lara-dq7yb]

Thank you for this osteo friendly workout Lauren! I’m always looking for more

[@SeniorShapeFitness]

You're so welcome! Glad you liked it :)

[@catherineterry9110]

thank you Lauren. was abit difficult and i pushed thru with a rest. Your gentlness is helpful.

[@SeniorShapeFitness]

You're so welcome! Good job Catherine :)

[@Sewmena918]

Loved this! Thank you!

[@SeniorShapeFitness]

So glad! You are most welcome :)

[@heavenb0und]

Another great one Lauren! Thank you! Look forward to your newest video every week!

[@SeniorShapeFitness]

Thanks! so glad you thought it was great :)

[@Cheryljb59]

You are amazing! Love the workouts!

[@SeniorShapeFitness]

Thank you so much Cheryl!

[@suzl762]

I have multiple health issues, and your exercises are great for someone like me!! Please keep these exercises going! They are most appreciated!!!!!

[@SeniorShapeFitness]

Great to hear! I keep going if you keep going :)

[@jillh5399]

So glad I found this! I have scoliosis, osteoporosis, a spinal fusion (9 vertebrae) and just had a knee replacement in July. I'm not very flexible right now, so I've been looking for the right program for me. Due to the scoliosis, it's hard for me to do some of the moves, but I love that it isn't rushed or the music isn't booming in the background. I really believe this is something I can stay with.

[@SeniorShapeFitness]

Happy to hear it Jill! Here is the link to all my osteoporosis friendly workouts: kzbin.info/aero/PLdAl5SsVkdodnQgh9DSmuuIM2S_labr4K

[@corinnaweber7554]

As always, a nice, calmly directed workout that will do the trick! Your reminders are so important and appreciated. We all forget to keep the tummy in, proud chest, etc. It works! You're the best, Lauren.

[@SeniorShapeFitness]

Thanks Corinna! I appreciate that 🤩

[@marciamcintosh5765]

Thank you! Feeling great!

[@SeniorShapeFitness]

Yay! So glad to hear you feel great Maria :)

[@user-ov1xm2nu8r]

Excellent as always - thank you!!! ❤

[@SeniorShapeFitness]

You are so welcome! Thanks Lisa :)

[@winner1122ful]

Thank you for the wonderful workout! It’s a great way to start off my day!

[@SeniorShapeFitness]

Great! Happy to hear that. I hope you have a great day :)

[@DianaEchevarria-cd9qg]

Thank you Lauren, I loved this video and especially loved the timer. I hope you keep it with the weight workouts.

[@SeniorShapeFitness]

Glad you loved it! Sometimes I'll have the timer, sometimes I won't. Just depends on the type of workout :)

[@laurahoughton1289]

Thanks, Lauren, as always

[@SeniorShapeFitness]

Thank YOU Laura! Much appreciated :)

[@elpossum9244]

Great short routine. Thanks for posting.

[@SeniorShapeFitness]

You are most welcome 💜

[@elisabarranco6197]

So enjoy your Workouts ! ❤

[@SeniorShapeFitness]

So glad! Thank you Elisa :)

[@Kathylking1]

Another fantastic video! Such variety in all your videos! Thank you again!

[@SeniorShapeFitness]

Glad you like them! Thanks Kathy 🤩

[@shyleenmayer6736]

This was a very effective short workout! I love the standing full body workouts with weights! I could do one of your workouts every day! Please do more!

[@SeniorShapeFitness]

Awesome Shyleen! Check out my "strength" playlist. You will find lots more like this :)

[@susanblackburn6649]

You are na incredible instructor Thank you so much!

[@SeniorShapeFitness]

Thanks so much Susan, I appreciate that :)

[@alisonmarsh1984]

I've just discovered your channel and did my first workout today! I'm in my 50s and the dreaded middle aged spread is appearing so I need to get moving! I love your calm and clear instructions ❤️

[@SeniorShapeFitness]

Wonderful! thanks Alison and welcome to my channel :)

[@colleenh5979]

Great workout, love strength work. Thanks Lauren

[@SeniorShapeFitness]

Glad you liked it!! Thank you 🙌🏻

[@mabelkagonya8645]

Thank you for inspiring us, Lauren. My morning routine ❤

[@SeniorShapeFitness]

So glad! You are most welcome Mabel :)

[@jacqueline6303]

Thank you!

[@SeniorShapeFitness]

You're most welcome Jacqueline :)

[@karencates5007]

Enjoyed and thank you for all the reminders about technique!

[@SeniorShapeFitness]

Glad you enjoyed it Karen ;)

[@marleneforte4717]

Thanks!

[@SeniorShapeFitness]

I appreciate your support so much Marlene! Thank YOU!

[@clchealingtherapies]

Enjoyed this workout very much. Agreed with other comments that your tone and atmosphere is calm and supportive. That keeps me going! Thanks!

[@SeniorShapeFitness]

Glad you enjoyed it! Thanks for all your support ;)

[@bethhossfeld3929]

Loved it again! Thank you. It's great how you keep the exercises moving from one to the next! Enjoyable.

[@SeniorShapeFitness]

Thanks Beth, I'm so glad you enjoy it :)

[@carolann5632]

Just what I need!

[@SeniorShapeFitness]

Great! Happy to hear it Carol :)

[@lisamjohnson9168]

I am sooooo glad i found you!!❤❤❤

[@SeniorShapeFitness]

Thanks Lisa, I’m glad you found me too 🤩

[@susancarreon6770]

Me too!

[@darbyrosengren]

Great quickie, especially for a newbie like me. Thank you!

[@SeniorShapeFitness]

My pleasure Darby, glad you liked it!

[@exploringmylife409]

Yes, I do feel amazing after this workout!

[@SeniorShapeFitness]

excellent!

[@juliemacefield3307]

Another great class did this after the resistance band class thankyou Lauren for all these great classes you put out for us can't express enough how grateful I am see you tomorrow ❤️🙋

[@SeniorShapeFitness]

Yay! That's a lot of strength training :)

[@louiemiller7705]

Thanks, Lauren! This was wonderful! I will be doing it often!

[@SeniorShapeFitness]

Wonderful! Great to hear 🤩

[@Sophia8983]

Thank you. That was great.

[@SeniorShapeFitness]

Glad you enjoyed it Sophia :)

[@joycekuras5208]

terrific workouts. Not just for seniors.

[@SeniorShapeFitness]

Thanks so much Joyce :)

[@jillharrison5391]

Thank you Lauren - great strength workout. I like that the exercises hit multiple muscle groups. You always have winning workouts and the cool down was wonderful.

[@SeniorShapeFitness]

Thank you so much Jill! I appreciate your great feedback 🤩

[@jeannet9592]

The exercises were unique and challenging. Thank you.

[@SeniorShapeFitness]

you're welcome Jeannet, glad you enjoyed it!!

[@tiffanylofgran6344]

Thank you for your videos! Love the music and the low impact options. I so appreciate how classy you are. It reflects in all your videos. So uplifting and encouraging with just the right amount of push. Thanks!

[@SeniorShapeFitness]

My pleasure Tiffany and thank you for your kind words :)

[@lilianatosic2522]

Such a great routine and it can be rewound for different levels of fitness. Thank you.

[@SeniorShapeFitness]

Absolutely! Thanks so much Liliana :)

[@jenellison6808]

This was so good Lauren, thank you so much!! You are a wonderful instructor, so clear. I give everything a go! In the last year of my 50's and wanting my 60's to be the best they can be.

[@SeniorShapeFitness]

That's awesome Jen! Love your positive outlook :)

[@patriciamcnaughtdavis5232]

Great workout, love it, thank you! Wonderful way to start the day. ❤

[@SeniorShapeFitness]

You're so welcome! I'm thrilled you love it Patricia :)

[@darbyrosengren]

Great and sort. I am working towards doing two repetitions. THANK YOU!

[@SeniorShapeFitness]

Wonderful! You are most welcome Darby :)

[@teririchards3063]

Loved this workout!!!🎉

[@SeniorShapeFitness]

Awesome Teri, thanks!

[@victoriacortina7715]

Excellent workout Lauren! Loved it!

[@SeniorShapeFitness]

I'm thrilled you loved it Victoria! Thank you :)

[@audrey3503]

Switched between 5's and 3's on this one. 🙂Cooldown- great as always. Btw, I like your workout space very much- so serene, calming and zen. You set the stage for support and success. Good job Lauren. 💖

[@SeniorShapeFitness]

Thanks so much as always Audrey!

[@karlamoran787]

This was great! Did it for the first time this afternoon and loved it! I was recently diagnosed with very, very, mild osteoporosis and try to do strength training everyday! Thank you for this great workout!

[@SeniorShapeFitness]

Great! keep up the good work, lets keep it from getting worse!

[@anialessandro6988]

Oh this was so good, thank you!

[@SeniorShapeFitness]

You are very welcome, so glad you liked it Ani!!

[@rebekaharnold647]

I'm so glad I found your workouts! The exercises are simple and effective. The reminders for good form are so important! Thank you for your calm presentation and encouragement. I'm 62 and have osteoporosis. Working out with you from SE GA!

[@SeniorShapeFitness]

I'm so glad you found me as well Rebekah! Thank you for your appreciation, it means a lot ;)

[@kathyharding2077]

That was surprisingly challenging! Perfect. Thank you!

[@SeniorShapeFitness]

You're so welcome! Glad you got a good workout Kathy :)

[@Mary-bx8gd]

So good! Thank you 😊

[@SeniorShapeFitness]

My pleasure! Thanks for working out with me 💜

[@lisadodd5775]

Loved this workout!

[@SeniorShapeFitness]

So glad! Thanks Lisa :)

[@katiechristian482]

Thank you for a great workout! 😊

[@SeniorShapeFitness]

My pleasure Katie 🤩

[@hollel3276]

You are so professional and great

[@SeniorShapeFitness]

Thank you so much, that's so kind of you :)

[@robertaesp]

Well I plan on doing your video every other day, I have osteoporosis so I’m glad I did find your video, I like it much better than any other video I have found. You are so thorough and I need your reminders. I have to say it is a challenge for me, I’m 83 years young. ❤

[@SeniorShapeFitness]

Good for you! Just go slow and start with light weights, you can do it :)

[@robertaesp]

Thanks

[@clc7378]

🎉 TY!

[@SeniorShapeFitness]

😊

[@alicenesbitt]

Great for new year day video a nice sweat - as always thankyou 🙏

[@SeniorShapeFitness]

Awesome work :)

[@kellypantaleoni5166]

Thank you for these quick workouts that get it all in! This was just what I was looking for this morning❤

[@SeniorShapeFitness]

You bet Kelly :)

[@evgheniagehringer7370]

Love it, thx❤❤❤😊

[@SeniorShapeFitness]

I'm thrilled you love it :)

[@marleneforte4717]

Another great short work-out. Nice and different combinations of moves. Now on to some mat stretching. Thanks for your wonderful videos.

[@SeniorShapeFitness]

Thanks for appreciating my unique moves Marlene :)

[@somanylittles]

It calmed my pain! Thank you!😊

[@SeniorShapeFitness]

You're welcome 😊 So glad to hear it is helpful !

[@amyfloren4581]

Fantastic workout, you are an excellent instructor!

[@SeniorShapeFitness]

Thank you so much!

[@kathyparker7837]

Great video. Things I have not tried and really felt it. Thanks again.

[@SeniorShapeFitness]

Excellent Kathy! So glad you liked some new moves :)