20 MIN Seated Strength Training Full Body Workout For Seniors And Beginners

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In this exercise video Meredith is taking you through a full body, seated strength training routine for time in just 20 min!
Timed exercise routines are great not only to build strength here but also to keep your heart rate going at a consistent pace. We tend to take longer breaks the more tired we get when exercising and doing repetitions that are timed intervals is a great way to keep the cardiovascular system engaged throughout the whole routine.
This workout is all seated and low impact so it’s also perfect for anyone just starting out or who may have an easier time building strength and getting a good workout in while seated. We are also using weights as well but you can always substitute weights using bottles of water or cans of soup for resistance. You can also do this routine without weights to benefit from the range of motion as well.
If you’re looking to put in a little more work you can always go through this routine twice and benefit from the extra effort you’re putting in!
Remember to only do movements that you are comfortable with and never force anything that causes pain or discomfort. Also don’t forget to drink lots of water and have a great workout!
Team Meredith

[@denised3842]

Meredith, I can't believe I got such a good workout, seated and in 20min. Thank you again for all you are doing for us.

[@SeniorFitnessWithMeredith]

I’m so glad you enjoyed it and got a great workout…it’s amazing what 20 minutes can do! I’m proud of you 💖

[@margaretbarger1637]

Your seated workouts are just awesome and for us Seniors who cannot stand for any length of time; I find your instructions and encouragement so beneficial. Thank you for all you do for all Senior Citizens.

[@SeniorFitnessWithMeredith]

Thank you so much Margaret! I am so happy you found the workouts and you enjoy them! Take care and keep up the great work!

[@maguimaggymor895]

Hello again, this is one of my favorites, nice Thursday

[@SeniorFitnessWithMeredith]

Great job, Happy Thursday to you!!

[@marybisagno7809]

Thank you. Not a senior, not a beginner, dealing with a foot injury right now. This was a great strength training workout today. 💕

[@SeniorFitnessWithMeredith]

I love hearing that…these workouts truly are for everyone at different times. I thank you for the comment and support! Take care and get well soon, Meredith

[@lindacubitoso9184]

I love this workout. I’m doing it every other day. Alternating with low impact cardio and stretches. I’m 71 and recovering from a hip replacement. I am careful not too break hip replacement protocols when working out. My PT is over.

[@SeniorFitnessWithMeredith]

Thank you Linda! That is a great way to do it, alternating between cardio and strength. Keep up the good work! I’m here for you!!☺️

[@emmabentley5602]

I love this; doing it every day and I can see how it helps.

[@SeniorFitnessWithMeredith]

Way to go!

[@lindadecara6646]

Discovered your videos a few weeks ago. It was wonderful! I now do a variety of 3 videos 3 times a week.

[@SeniorFitnessWithMeredith]

Hi Linda! I am so happy you found my channel, and you are enjoying the workouts I provide...specifically the three you are enjoying:) I am proud of you, keep up the great work! I hope you try some new ones in the future and enjoy them as well!! I appreciate your support! Take care and best wishes, Meredith

[@Hisgrace4me]

Thank you sweet Meredith. I needed this workout today for something light , brief and full body muscle toning.

[@SeniorFitnessWithMeredith]

Thank you Mark!

[@GBO75]

This workout is perfect! I've been trying to encourage my 75 year old mom to increase her overall strength but she has been so resistant to trying anything new. I found you today and had her watch this video and she is actually EXCITED to start this! Thank you for providing this fabulous video. I'm going to subscribe and have her subscribe and get her moving finally!!

[@SeniorFitnessWithMeredith]

Hi Ann Marie! Oh, I am so pleased with this comment, it makes me smile so much!! I am ecstatic you found the channel and your mom is willing, ready, and able to start!! So wonderful! Please know I am here for you both along this journey!! I am so proud of you both! Take care and stay well, Meredith

[@donnamolofsky5055]

Thank you, Meredith, for keeping me fit. I have had a bad knee, and the seated workouts were perfect for that. Now I am going ahead with the standing cardio. I am keeping it up. And it is so good to have the internet at my fingertips. Thank you.

[@SeniorFitnessWithMeredith]

I’m so happy you are enjoying all the workouts, and great work doing the standing cardio! I’m so proud of you!!

[@terrikarch9799]

Great bone builder Meredith! I like the timeframe and your instruction is wonderful! Thanks again!! Terri🤗

[@SeniorFitnessWithMeredith]

Thank you so much Terri! I’m so happy you enjoy it!

[@marys.gonzalez712]

Good morning Meredith! My hubby and I did this one today. I was a good one too as always. Stay cool too.

[@SeniorFitnessWithMeredith]

Hi Mary! I am happy you both did today's released workout, and enjoyed it! I can not thank you enough for the continued support!! Thank you! Take care, Meredith

[@maguimaggymor895]

Again really really I enjoyed this routine, thank you, I`m traying to do it twice every new routine, writting down the title of the videos and repeat them all agin, greetings froom Mexico

[@SeniorFitnessWithMeredith]

Hello to you in Mexico! I am so proud of you for doing the workouts, and writing them down to repeat! Keep up the great work, and thank you so much for the support!

[@leslyegan979]

Thank you for a great workout Meredith. I recently injured my knee and cannot do standing exercises for awhile. This was a wonderful way to keep up with my fitness routine. I am 75 and have been doing your other workouts for some time. This is wonderful during my recovery.

[@SeniorFitnessWithMeredith]

That is wonderful Lesly, I am so proud of you!! I am here to help in any way I can!! Keep up the great job in recovery!!☺️

[@elsamartinez7905]

Good morning! Getting my morning fix of movement and it feels like it's going to be a good day! Much love from Laredo, Texas

[@SeniorFitnessWithMeredith]

Good morning!! Great way to start the day, with movement and positivity! Have a great day!! Meredith

[@kimtucker4092]

Anther fantastic workout, thank you Meridith. Its helping me think out of the box when I workout with my clients that are elderly or are recovering from surgery.

[@SeniorFitnessWithMeredith]

Thank you Kim, I’m so happy they are helping! Way to go!

[@sarama4153]

Tysm!! Loved it! Sharing!!

[@SeniorFitnessWithMeredith]

Thank you Sara!! I’m so happy you enjoyed it!! I appreciate you and the support!! Take care, Meredith

[@drleach44460]

That was a good full body workout. I like the short time frame. I tend to stay away from any that are over 30 minutes. Have a blessed day.

[@SeniorFitnessWithMeredith]

I am so glad you enjoy the workouts, and the shorter timed ones. I have many of them :) Keep up the great work!

[@suzettesimmons3848]

What a great workout for this morning. Thank You

[@SeniorFitnessWithMeredith]

Thank you Suzette! I am so happy you like it!!

[@ritusrivastava995]

Thank you❤

[@SeniorFitnessWithMeredith]

You're welcome 😊

[@angiewright8800]

Hi Meredith Another excellent workout. You are so good at showing us what to do, and at motivating us. Brilliant! Angie in UK 😁

[@SeniorFitnessWithMeredith]

Hi Angie in UK! Thank you so much for the comment! I appreciate that you enjoy my instruction ways...I will keep motivating you:) Keep up the great work! Take care and stay healthy, Meredith

[@angiewright8800]

@@SeniorFitnessWithMeredith Thank you😁x

[@kathleenfannin8486]

Thank you for a great workout again!!

[@SeniorFitnessWithMeredith]

Thank you Kathleen! I love the support, and I am so happy you enjoy my workouts! We do them together:) Keep it up, together! Take care, Meredith

[@sharonkaple7563]

Hey meredith, just finished this chair routine. Lovin it!! Tnks sharon

[@SeniorFitnessWithMeredith]

Thank you Sharon! So happy you enjoyed it:)

[@nanfeliciano5465]

wow, ty I enjoy sittin to do my weights, first time

[@SeniorFitnessWithMeredith]

Great job! I am so happy you enjoyed it and I am so proud of you! Keep up the amazing work! Take care, Meredith

[@maryross2975]

I recently broke my ankle and this work out really helps build the strength in my upper body as well as my legs without putting weight on my right foot. There are only a couple of moves that I cannot do. Thank you.

[@SeniorFitnessWithMeredith]

Great job Mary! Stick with the seated workouts, and you will still gain strength and allow the ankle to heal properly:) Keep up the great work! Take care and stay healthy, Meredith

[@kathyising263]

Needed a quick exercise of less than 30 minutes today - this did the trick! Got me moving again after the Christmas Holiday. Thank You Meredith for all that you do!

[@SeniorFitnessWithMeredith]

Way to go Kathy!

[@smitha4286]

I hv an autoimmune condition and hence prefer seated workouts when it comes to weights.. Loved this set! Love the way you guide how and what to feel during each set.especially the imaginary string thingy.. your voice is soothing whenever you give instructions and that makes it easy to follow them! Thank u so much ❤ Blessings and gratitude 😊

[@SeniorFitnessWithMeredith]

I am so proud of you, and so glad you enjoy my instruction style :) Keep up the great work!

[@rmuller366]

First time doing this one Meredith and loved it.💗 I used very light weights and limited my range of motion to get used to it. I hurt my right shoulder the other day so it’s been screaming because I sat too long during a watercolor session and hyper focused on the piece. Big. Heavy. Sigh. When will I learn. Blessings to you dear and thank you!

[@SeniorFitnessWithMeredith]

Oh Rita, I’m so happy to hear you listened to your body and used light weights with smaller ROM. I’m proud of you!

[@rmuller366]

Thanks Meredith! It wasn’t easy, but I had no choice. 2nd time doing this one and feeling great so far. Limited ROM, but increased a little weight for the lower body. I’m glad I found your workouts and FINALLY figured out that limiting ROM makes this workable for me. I tend to hyperextend and it always gets me in trouble with the arthritis in my shoulder and lower back. Thank you for all you do for us seniors out here. Blessings to you!

[@tammi67able]

Love your challenging video! Thank you! I subscribed to your channel

[@SeniorFitnessWithMeredith]

Thank you so much!💕

[@joyceschultz4865]

Great workout. 8#'s

[@SeniorFitnessWithMeredith]

Way to go Joyce!!

[@catherineterry9110]

so good for seniors thank you

[@SeniorFitnessWithMeredith]

Thank you!!

[@SoozWeissbergsartspace]

The chair doesn't mean it's a weenie workout! I used 8# s for my legs, 5s for my arm/shoullders. It was a great workout! As long as add a second video of another twenty minutes. :)

[@SeniorFitnessWithMeredith]

Thank you Sooz! You are soo right, chair does not mean easy!! Way to go!

[@susalu100]

Love this workout. My sore ankle and I thank you a lot.

[@SeniorFitnessWithMeredith]

Way to go! Thank you!!

[@nichelemarshall9015]

I have severe arthritis in my knees so a couple of the exercises were very difficult but the others were perfect! How many days a week should I follow this routine?

[@SeniorFitnessWithMeredith]

Hi Nichele! Thank you for the comment! I am happy you found this workout, staying seated is great for the knees with severe arthritis. Every other day is the best "rule of thumb". Even giving the body 2 days rest between while you build up is good. Always listen to your body and do what feels best for it! I am proud of you! Take care, Meredith

[@mariatalvear]

Made me sweat, loved it

[@SeniorFitnessWithMeredith]

Great job, thank you Maria!

[@BethGoldberg-gq1fr]

Is it necessary to wear shoes duing this workout? I wear good shoes all day and enjoy the foot freedom. I have idiopathic neuropathy. Your workout is a step up from the seated strength training I have been doing three times a week for six months. Thanks so much! 🎉

[@SeniorFitnessWithMeredith]

Hello Beth! Thanks for the comment! No, shoes are not necessary. I often workout without shoes as well, to feel the floor beneath my feet, etc. I am so happy you like the workout and it will be a help to you!

[@kathyclark3168]

👍👍

[@SeniorFitnessWithMeredith]

Thanks Kathy!

[@welovebirds]

I found that several of these movements can also be done while standing

[@SeniorFitnessWithMeredith]

Yes Beth, so true! Most can, or be modified with a standing version. Always a great option:) Thank you for your support! And keep up the great work...I am so so proud!! Take care, Meredith

[@robertbuchan4429]

What size of weights should I use?

[@SeniorFitnessWithMeredith]

Hi Robert! Thank you for the comment and question. The weight of dumbbell depends on your level. Have you been or have you ever used dumbbells before? If so, you can go by what you have used in the past and start there. If you have not, start very low in weight, even soup cans or water bottles will do. Then progressively go heavier...3, 5, maybe even 8lbs. I hope this helps! Take care, Meredith

[@drleach44460]

🥰

[@murielseo5094]

I like the creative way you put this HIIT style workut together. If you have energy left, do it again, change the weight of the dumbbells if you need more of a challenge. It can be easy or not, you decide. Good job Team Meredith!

[@SeniorFitnessWithMeredith]

Thank you Muriel!! I am happy you like it and the ways to switch up the workout...always a good thing to make it more difficult on the days you can, and less difficult on the other days when needed:)

[@thomasmarusich1328]

You skipped the warm up.

[@SeniorFitnessWithMeredith]

I apologize, some older workouts I did that for time constraints.

[@bestfitnessguru]

"When you feel like stopping; think about why you started!"

[@SeniorFitnessWithMeredith]

Exactly, great quote!! Thank you!!

[@ramosfamily9028]

Thank you so much - I look forward to these workouts everyday after spending so many years thinking I could never do this type of exercise. Your calm and encouraging way of talking us through the details has allowed me to try something new in a safe way that allows me to gradually increase challenge for myself.

[@SeniorFitnessWithMeredith]

Oh, what a wonderful comment! I am so happy you enjoy my workouts...and they are helping you and encourage you! I am so proud of you! Thank you so much for the support, and please remember I am here for you! Take care, Meredith

[@sharonlarue3552]

Thank you for this no nonsense strength workout, I've been exercising all my life and am one of those people who enjoys it.! Sliding into my 75th year soon ~ it keeps a body young. Keep the workouts coming!

[@SeniorFitnessWithMeredith]

Thank you Sharon!! I will keep the workouts coming! So glad you enjoy them!! I am proud of you!!

[@jkopjanski]

Mindful exercise, form over reps. Thank you 💖

[@SeniorFitnessWithMeredith]

Thank you John! I am so happy you enjoy it! Take care, Meredith

[@shadsabohi3838]

Very nice thanks

[@vickicone6355]

I just discovered your channel. I have RA and my back and limbs are so stiff, my neck has little mobility, and I can't do stairs and can't get out of chairs well. My muscles all seem atrophied, but after doing a few of your stretching videos this week, I actually have slept better and my neck has gotten a little more movement. I feel that you are going to help me become flexible again, if I continue doing these daily. Thank you for your channel, you have given me some hope.

[@SeniorFitnessWithMeredith]

I love that Vicki!! I am so proud of you, and very happy you found my channel and the workouts are helping you! I am here for you whenever needed!! Take care, Meredith

[@הראלישראלי-י3פ]

Training very fun thank you

[@SeniorFitnessWithMeredith]

Thank you!!

[@Sue1725]

This was brilliant thanks Meredith, used my new 1kg pink dumbbells, hope to join you later at 4pm London time

[@SeniorFitnessWithMeredith]

Wonderful, I am so happy you did the workout! Great job!!

[@zenaidarazalo9414]

Thanks Meredith i'm trying to follow your exercises everyday. Gradually i feel better now.💖😊

[@SeniorFitnessWithMeredith]

Great to hear Zenaida!! I am so proud of you!! And beyond happy that you are feeling better!! Keep it up! I thank you for the support! Take care, Meredith

[@andreavalmore3930]

do all timers have the ability to start and stop at specified intervals. I'm trying to figure out what to buy to do it with

[@SeniorFitnessWithMeredith]

Not all timers do…here is a link www.seniorfitnesswithmeredith.com/equipment/ I hope this helps!

[@strychnine49]

Great workout, loved it! 💪👍

[@SeniorFitnessWithMeredith]

Thank you so much, I am so happy you enjoyed the workout!! Take care, Meredith

[@clc7378]

Thank You! 🙌🏼

[@cleopatraoatcake7364]

I'm not yet a senior (getting there) or a beginner, but this kind of workout suits me perfectly! Will check out your others!

[@SeniorFitnessWithMeredith]

Thank you, enjoy!!

[@lizzieh5284]

I love your seated workouts. Thanks Meredith.❤

[@SeniorFitnessWithMeredith]

Thank you Lizzie!!

[@joannedingle3861]

This workout was quick but hearty, thank you.

[@SeniorFitnessWithMeredith]

Thank you Joanne!

[@MR-kn3so]

Thank you for sharing. I love your workouts Meredith, they're challenging without being too difficult 🙂. I get so discouraged if I feel I can't keep up but with your method and good instructions I don't feel a failure if I can't do it so well. Looking forward to your live streaming on Thursday. Mary, Vienna, Austria

[@SeniorFitnessWithMeredith]

Thank you Mary!! You can do it, you have been doing so well with all the workouts...just keep it up!! I am proud of you!!