Best Strength Workout for Seniors & Beginners // Shoulder & Knee Friendly Exercises!

Welcome to this great all standing strength workout! The exercises are simple with no compound movements and no squats or lunges. The upper body strength exercises are also shoulder friendly; meaning there are no moves where we lift our arms above our heads. If you have a frozen shoulder or shoulder impingement, these exercises are good for you as well.
There are 15 strength building moves that are set to a timer with 45 seconds on and 15 seconds off so you can rest and go at your own pace. Please use a set of dumbbells that are appropriate for you. For reference, I'm using two 5 pound dumbbells (2.26kg).
This workout also includes extended warm up and cool down stretching to leave you feeling great and helping improve your mobility and flexibility.
Thanks for working out with me, let's get to it!
My dumbbells are from Alta Fitness. They are so soft on your hands, prevent calluses from forming and are antibacterial! They are by far the nicest and most luxurious weights I have ever used.
Enjoy 20% of your purchase with code: seniorshape
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My leggings are from CRZ YOGA. Their athletic wear is comfortable and affordable!
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Use code SENIORSHAPEFIT for 10% off your purchase.
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My music is from Epidemic Sound
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SeniorShape is on Facebook and Instagram:
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[@cheryladams6229]

You were awesome, I am introducing you to all my senior friends who do not exercise.

[@SeniorShapeFitness]

Awesome! Thank you Cheryl :)

[@mariofonseca]

Lauren, in addition to liking your routines, I love your kindness in responding to my comments. She makes me feel close to you and a lot of trust. Have a nice day

[@SeniorShapeFitness]

I'm happy to hear that Mario! I think I have the best viewers :)

[@arianaarroyo9925]

Thanks for uploading another standing strength workout. These videos are great for those of us who have a smaller space to exercise. This video is a good length for me to complete before or after work. I am not a senior but I am a beginner. I appreciate the clear instructions, mellow background and absence of loud, distracting music.

[@SeniorShapeFitness]

THanks Ariana! Glad it's a good workout for you :)

[@sigalelyada8748]

I am not a senior too, but her videos amazing,even the cardio is enough for me,feels exactly what I need to get in shape.

[@beverlyperry663]

Lauren, thank you so much for listening to your followers. At 66 years young, I have had multiple shoulder surgeries for my rotator cuff, which in 2022 led to total reverse shoulder replacement on my left shoulder. I also have pretty horrific arthritis in my knees, which means no squats for me. Sitting in a chair is fine, but actual squats make my knees sore for multiple days in a row. This workout is perfect! More please!

[@SeniorShapeFitness]

You are very welcome Beverly. I'm so glad you like it :)

[@oliverundmarionhahnen8996]

Thanks a lot for this Workout. I enjoyed it.

[@alanlee9851]

Hi Lauren, I am a 60 year young male and this workout is very suitable for me. Many thanks and blessings 😊

[@SeniorShapeFitness]

@@alanlee9851 Great Alan! so glad it's a good workout for you :)

[@Mohd-123]

Knee friendly exercises great today more and beautiful calm music as background, it's wonderful channel ,loved it forever.

[@SeniorShapeFitness]

Thank you so much!

[@class7038]

I have just found you and am really enjoying the gentle and challenging stretching and strengthening exercises. Very much enjoying these sessions and I am not an exercise person. Your sessions make it feel possible and your gentle nature encourages me to work through. Thank you so much

[@SeniorShapeFitness]

My pleasure! So glad you found me. I'm happy to have you working out with me :)

[@Julia21d]

Thank you for posting this. We really like standing strength classes over 30 minutes. The standing part is due to our dog who only allows you to stand and exercise before he gets involved. Longer classes are better as we are going for 60 minutes per day. Thank you for the great inspiration! Looking forward to this class.

[@SeniorShapeFitness]

Sounds good Julia!

[@enricap3904]

thank you for this workout. a good slow pace for me and i can follow it . I had rotator cuff repair. I am 81.Erica

[@SeniorShapeFitness]

You're so welcome! Great job Erica :)

[@elizabethmerica2625]

Perfect mid-week workout when the winds are whistling outside. I feel stronger and lighter. Your quiet voice -- and confidence in us -- is perfect for an early morning workout. Thank you!

[@SeniorShapeFitness]

You're so welcome! I appreciate your positive feedback Elizabeth :)

[@winner1122ful]

I really appreciate the methodical way you have of explaining and modeling the exercises. I know that I’ve written it in the past and it bears repeating. Thank you, Lauren!

[@SeniorShapeFitness]

You are most welcome Mary. I'm always happy that you are enjoying my workouts :)

[@mandyhaigh6928]

I love your standing strength workouts lauren,and this one is brilliant!😀 The music is wonderful too,thank you so much! xx

[@SeniorShapeFitness]

You're so welcome! I’m thrilled you love it Mandy 🤩

[@sandrasackstein9990]

Thank you Lauren,I loved that the exercises were gentle on the shoulders!

[@SeniorShapeFitness]

You're welcome Sandra!

[@juliemacefield3307]

Thankyou Lauren another great strength class with stretch included 👍see you tomorrow 🙋❤️

[@SeniorShapeFitness]

Great Julie, happy Monday!

[@MarilynSacho-hd3xm]

I enjoyed the ballet moves and the weight usage. Found it really worked the whole body. Thank you again Lauren.🧿

[@SeniorShapeFitness]

You're so welcome! I'm glad you enjoyed it Marilyn :)

[@omyguerra1530]

Thank you, Lauren. Another awesome workout. Would love another 30 minute timed walking and strength workout.😊More please!💕💕

[@SeniorShapeFitness]

New cardio and strength tabata coming you may like!

[@omyguerra1530]

I can't wait! Thank you for sharing with us.♥️

[@A-wink9]

Super work out for 65 yrs old, just starting back again after 10 years of no weight training. Thank you.

[@SeniorShapeFitness]

Good for you! Happy to hear it's a super workout for you :)

[@Broadway24]

Your teachings are an integral part of my wellness program while I journey through my new breast cancer diagnosis. I have three young children I plan to be here for, for many years to come and I know fitness level will certainly impact how well I traverse this new terrain of ups and downs. I deeply appreciate your thoughtful programs and the freedom for me to participate in the various levels you set out. Thank you!

[@SeniorShapeFitness]

You are most welcome. My heart goes out to you and your new diagnosis. If your attitude is anything like your writing, you will come through this with grace, an amazing attitude and love for life. I’m thrilled you are enjoying my videos. Listen to your body throughout the process. Wishing you all the best 🥰

[@theresawood2183]

This workout was perfect for me. I actually have joint issues with one knee and one shoulder, so this will be one of my favorites! Thank you Lauren!

[@SeniorShapeFitness]

Great to hear! You are most welcome Teresa :)

[@sigalelyada8748]

Hi I am 53 and I feel that your videos are perfect for 50-55 too. I love tour videos,thank you so much .

[@SeniorShapeFitness]

Thanks! I agree, they are great for everyone :)

[@TheYTFiles]

Really enjoyed this workout - and the emphasis on the legs. Thank you 🙏

[@SeniorShapeFitness]

Glad you enjoyed it!

[@liztownsend2026]

Another great workout, creative as always and perfect for me with knee arthritis. Thank you, as always ❤

[@SeniorShapeFitness]

Great Liz! Glad it's a good workout for you :)

[@blueponyfarm1962]

Nice change of pace to have a slower but still effective workout!

[@SeniorShapeFitness]

Glad you enjoyed it 🙌🏻

[@cathy9643]

Thank you, great start to the week!

[@SeniorShapeFitness]

Thanks Cathy! Have a great week :)

[@rivkabialik8445]

Lauren, thanks so much. Great workout. Love your calmness. 😊

[@SeniorShapeFitness]

You're so welcome! Thank you Rivka :)

[@mocharulez3783]

Great workout! Thank you so much for doing these every week!

[@SeniorShapeFitness]

My pleasure 🤩

[@andreafontana9297]

Today is the second of your workouts that I have done and I love them. I've done other exercises, gyms, trainers, etc. over the years (I am 72) and am happy to be working my way back to some strength and cardio training in these shorter intervals. Very doable and uplifting. Thank you.

[@SeniorShapeFitness]

My pleasure Andrea! I'm so glad you found my channel and are enjoying the workouts :) Keep up the great work!

[@susanho8542]

Thank you, Lauren, for all the gentle reminders of easing us in to the process with all our movements with your gentle voice! Slow and controlled without pain. ♥☯

[@SeniorShapeFitness]

You are so welcome Susan :)

[@maryowens8097]

Wow! Feeling all kinds of new muscle strength - Thank you Lauren!

[@SeniorShapeFitness]

woo hoo! Happy to hear it Mary :)

[@user-xk9nu1jg7u]

Lauren.... you never disappoint....another great workout! Love working out with you in my morning! As I'm still recovering from meniscus surgery, I appreciate your standing workouts. Thank you!!

[@SeniorShapeFitness]

My pleasure Dina! Thanks for all your support :)

[@fadiashehadeh7179]

Thank you❤

[@SeniorShapeFitness]

You're very welcome :)

[@user-ux3re5hn1j]

Thanks!

[@SeniorShapeFitness]

Thank you for supporting my channel Sadie! much appreciated :)

[@joansmith1195]

The burning in my muscles told me that these exercises were working. Thank yoy!

[@SeniorShapeFitness]

Excellent! Great to hear you got a good workout Joan 🙌🏻

[@judithrowbotham273]

Thanks, Lauren , I'm gaining strength and control with every video. The workout is at good speed, and the clock is a great feature , it's easy to hang in there when you can see how many seconds are left.

[@SeniorShapeFitness]

You're so welcome! Love that it's a good workout for you and that you are getting stronger Judith :)

[@sylkefeldhusen3844]

Thank you for another great workout, Lauren. It was excellent explained, as always! Your workouts make me happy! ❤

[@SeniorShapeFitness]

yay! You're positive comment make me happy :)

[@ileneteitler5247]

Wonderful stretches for seniors with poor body strength

[@SeniorShapeFitness]

You won't have poor body strength for long after doing this Ilene!

[@ambrosiaema1784]

Thanks Lauren! I really enjoy the video! Big hug from Italy ❤

[@SeniorShapeFitness]

Yay! Hugs back! So glad you enjoyed it :)

[@leahdee9547]

Love it! I Thank you, Lauren.

[@SeniorShapeFitness]

So glad! Thanks Leah :)

[@jsennette8039]

Hi Lauren, loved the workout. It is always a pleasure working out with you.

[@SeniorShapeFitness]

Yay! I'm thrilled you love it :)

[@christopherellinger9901]

Loved it! Appreciated no lifts above the shoulders. As always, a perfect level of challenge for me, and always fun and interesting. As Julie said -- see you tomorrow! (Anne)

[@SeniorShapeFitness]

Great! I’m thrilled you love it Ann 🤩

[@barbiec4312]

We loved it!❤

[@SeniorShapeFitness]

Yay! Happy to hear it 🤩

[@pamelad4116]

Love this one!!!!

[@SeniorShapeFitness]

Glad you like it! 🤩

[@CaroleDesrochers-bw6wv]

Loved it! Thank you!😊

[@SeniorShapeFitness]

Glad you enjoyed it! Thanks Carole :)

[@anncott]

Your workouts are so well thought out and executed! So thankful for your channel!

[@SeniorShapeFitness]

Thank you Ann, I appreciate that :)

[@ekagraham3441]

Love this routine, Lauren! Thank you!!

[@SeniorShapeFitness]

So glad! Thanks for all your support :)

[@claire-tx5dr]

thank you,

[@SeniorShapeFitness]

Welcome 😀

[@natalieanderson8969]

Great workout today Thank you see you soon ❤😊

[@SeniorShapeFitness]

Sounds good Natalie!!

[@loonielaura]

Thank you for this workout this morning Lauren. It felt great to see a new Strength workout from you since Monday, Wednesday and Friday are the strength days for me. I did enjoy it and the challenges.

[@SeniorShapeFitness]

Perfect! You’re most welcome Laura 🙌🏻

[@kwanyinlight]

Another great workout, Lauren. Since I can no longer do bent knee quad stretches, thank you for the option to take a step back and tilt the pelvis for a quad stretch. That worked well for me. You really understand your audience. Thank you!

[@SeniorShapeFitness]

You're so welcome! Glad you felt that stretch ;)

[@claudpirros1321]

Hi Lauren this was one dynamic workout I have been subscribed to your channel since you began. You never disappoint and motivate me always. I did 2 rounds with ankle weights I m 61. You make working out easy and simple. Thank you ❤

[@SeniorShapeFitness]

Yay! Thank you Claud!! I'm so impressed :)

[@dmercier6437]

Just what I needed today. Thank you so much

[@SeniorShapeFitness]

My pleasure :)

[@juliehoot3916]

Thank you! Love new videos!

[@SeniorShapeFitness]

So glad! 👏🏼

[@SharonBaskin-ng3jg]

Lauren - thanks so much for your lovely style of teaching. No loud music. Just love starting my day with you. Since I have found your workouts, I have increased from 3 pound weights to 5 pound weights. I never thought I was going to get there so thanks!!

[@SeniorShapeFitness]

Wonderful! Good for you Sharon! So happy to have you working out with me 🤩

[@gloriabrumfield5182]

i just love your routine , i look forward to doing them ,thank you

[@SeniorShapeFitness]

Awesome! Thanks Gloria 🤩

[@dorothynegri9924]

Another great one, thanks, Lauren. 💞💪🏻

[@SeniorShapeFitness]

Yay! Thank you Dorothy :)

[@martagraf647]

Congratulation! An other ecellent workout! Thank you!

[@SeniorShapeFitness]

Thank you so much Marta :)

[@juliemacefield3307]

Thankyou Lauren added this onto the cardio class great for my balance and wonderful stretch see you tomorrow 🙋💐❤️

[@SeniorShapeFitness]

Great job!

[@lesleybongaarts8836]

Really enjoyed this video - I'm coming back to strength after chemo treatments and this is exactly what I need, it was more challenging than I thought & I definitely "felt the burn" - thank you

[@SeniorShapeFitness]

Glad you got a good workout Lesley! All my best to you and your continued recovery :)

[@lenayaa377]

I love your workouts so much!!!! You have helped me to get much stronger and leaner THANK YOU!! KEEP DOING WHAT YOU DO❤️❤️❤️❤️🔝🔝

[@SeniorShapeFitness]

Yay! Awesome to hear you are getting stronger :)

[@estherberkholst-vitalis7451]

Thank you, loved it! ❤

[@SeniorShapeFitness]

You're so welcome! 🤩

[@sharonspeller2295]

Another great video, thank you.

[@SeniorShapeFitness]

My pleasure Sharon 🤩

[@oliverundmarionhahnen8996]

Thank you for this workout, i enjoyed it.

[@SeniorShapeFitness]

Glad you enjoyed it! You are very welcome :)

[@lauraurspruch1769]

Nice workout but my lower back does not like bending forward so much. I appreciate the varied workouts to try though. So happy I found your channel.

[@SeniorShapeFitness]

Make sure you tighten or engage your core so you don't feel the moves in your lower back. That should really help. You also don't need to lean very far forward, it's fine to keep the movement smaller :)

[@cyndylee147]

Once again another exemplary beginning strength video. It’s assuring to know that your videos focus on safely exercising and improving strength and mobility!

[@SeniorShapeFitness]

Thanks Cyndy, so glad you enjoyed it 🙌🏻

[@anaroldan3313]

Great workout!

[@SeniorShapeFitness]

Glad you liked it!!

[@user-yo5jo5ch6g]

Thank you great workout ❤

[@SeniorShapeFitness]

Glad you liked it Jackie!

[@donnaweldon9883]

GREAT AND STRONG WORKOUT...YET AGAIN! Thank you Lauren!

[@SeniorShapeFitness]

Glad you liked it!! Thanks Donna 🤩

[@suewarren2186]

Another good one for me. Thank you

[@SeniorShapeFitness]

My pleasure Sue :)

[@fran_jk]

Another winner Lauren! I never get bored with your videos because you are so creative! ❤

[@SeniorShapeFitness]

Thanks so much 😊

[@karenoehler1661]

Loved the variety of this workout!! I also did the 2 mile walk class which is one of my favorites!😊

[@SeniorShapeFitness]

Great job! So glad you enjoyed it Karen!!

[@marthariverollalvarez9898]

Thanks, Lauren! These slower workouts are my favorite ones. ❤😊

[@SeniorShapeFitness]

You're so welcome Martha!

[@angels2spirits]

Thank you for this video, My whole body felt nicely stretched and great after I continued my day.

[@SeniorShapeFitness]

Wonderful! You are most welcome :)

[@lsdev4229]

AWESOME workout Lauren...moved up to 8 lb wieghts for this workout. Feel GREAT! Thank you both🥰🇨🇦Sharon.

[@SeniorShapeFitness]

Great job! I’m so impressed Sharon 🙌🏻

[@nicolaryan6176]

Great workout thsnkyou❤

[@SeniorShapeFitness]

Glad you liked it!! Thanks Nicola :)

[@pammcmillin5794]

Really enjoy the variety in your workouts! I like the varied times to of the workouts.... especially on days when I may only have time for 30 min. of exercise. Can do a couple of the longer videos. 55-60 min? Thank you❤

[@SeniorShapeFitness]

I'm planning on doing a longer walking workout soon :)

[@user-re3yn3jb8o]

I become to love all your workouts. The difficult moves are challenging to face but rewarding after it’s accomplished. Thank you again.😍

[@SeniorShapeFitness]

You're so welcome! I'm thrilled to hear they are good workouts for you :)

[@user-vg1mw6ix1p]

Thank you Lauren for this wonderful workout. Easy on the knees and shoulders. I have Parkinson’s so this is a great workout for me ❤

[@SeniorShapeFitness]

My pleasure Linda. Happy to hear this is a great workout for you :)

[@samanthabrown9671]

I love your workouts

[@SeniorShapeFitness]

Thanks so much Samantha!

[@alicenesbitt]

Another well thought out video a good variety…have not been well for last 10 days …so this was a good start back with my variation in place ..as always thankyou 🙏

[@SeniorShapeFitness]

My pleasure Alice. I hope you are back to feeling like yourself soon :)

[@sharicorum4196]

This was great! Just finished monthly barre Pilates playlist and starting a new focus on strength and walking. Thank you for adding so many new workouts! 💜

[@SeniorShapeFitness]

My pleasure Shari!!

[@user-pp3hi2bf2m]

loved it, thanks

[@SeniorShapeFitness]

So glad Janeen!

[@dianemaniscalco1466]

Great strength workout - I was a bit sore from a workout I did yesterday, but didn't want to miss doing something today - and this was exactly what I needed, thanks!

[@SeniorShapeFitness]

Perfect! Have a great weekend Diane :)

[@monikab3413]

❤❤❤ these slow, low weighted, knee friendly exercises! Great message on your top too 😊

[@SeniorShapeFitness]

Thanks Monika! so glad it's a good workout for you :)

[@wilmavanunen3658]

I love all your workouts, thank you soo much! ❤❤❤

[@SeniorShapeFitness]

You're so welcome! Thank you Wilma :)

[@colleenh5979]

Loved this Strength Workout, felt good ,great Friday afternoon workout . Thanks Lauren

[@SeniorShapeFitness]

So glad! Thank you Colleen :)

[@ChantalSabourin-de9cq]

Hi Lauren! Another great workout. You're the Best... Easy to follow, much appreciated! Thank you so much.

[@SeniorShapeFitness]

Yay! Thank you Chantal :)

[@deborahgray2255]

Thank so much for these videos I have been looking for something like this they are perfect ❤ my balance is terrible so it’s helped that I can hold on to something

[@SeniorShapeFitness]

Glad it was helpful Deborah! Here is a like to all my balance workouts if you would like to focus on improving your balance: kzbin.info/aero/PLdAl5SsVkdoem1c0_IThnRQv_AMGHTmam

[@deborahgray2255]

@@SeniorShapeFitness thank you 😊

[@teresamoon9694]

Thanks! Loved this video. I had not done this before. My knee loved this video too .

[@SeniorShapeFitness]

So glad it's a good workout for you Teresa :)

[@jenileebader-benshimon5365]

Fantastic! Ater a very rocky hike to work on balance and cardio with hills, this work out was what I needed! Really worked out the kinks that I knew would come along! More of these!

[@SeniorShapeFitness]

Glad you enjoyed it Jenilee!

[@isabelaneacsu758]

Hi Lauren, I liked the workout and the message "You do you." Thank you 🥀

[@SeniorShapeFitness]

So glad! You’re welcome Isabela 🤩

[@gloriabrumfield5182]

i love your workout , doing them makes me feel great , makes me feel confident thank you for your help.

[@SeniorShapeFitness]

You're so welcome! Glad you are enjoying them 🤩

[@Nasus987]

Luv this channel !

[@SeniorShapeFitness]

Thank you so much!!

[@lnydesign]

This was my 2nd today first time with you. Nice change from my normal Essentrics daily. Thanks!

[@SeniorShapeFitness]

Thanks Leilani! I appreciate you working out with me :)

[@user-yu9xf9lv3j]

Again perfect as usual! I’m so glad I found your site last summer😊

[@SeniorShapeFitness]

Wow, thank you 🤩

[@johannagrant3286]

Loved the simplicity and pace of this episode ... 👍

[@SeniorShapeFitness]

So glad! Thank you Johanna :)

[@JaniceFrary]

Great! Love the shoulder and knee friendly workout.

[@SeniorShapeFitness]

Happy to hear it Janice :)

[@sandragoldfadim870]

❤great Lauren

[@SeniorShapeFitness]

Glad you enjoyed it Sandra :)

[@erinl4111]

Thank you, your workouts are exactly what I need! I'm in my mid-40s so not quite senior, but I really beat up my joints with martial arts throughout the years and most strength training is irritating to my knees and shoulders especially. I appreciate you so much, Lauren!

[@SeniorShapeFitness]

Great! I'm glad it is a good workout for you Erin :)

[@bradhaines7090]

Always a great way to start the day. Thanks

[@SeniorShapeFitness]

My pleasure!

[@winner1122ful]

Very enjoyable and loved the slow movements. Leg exercises were very much appreciated!

[@SeniorShapeFitness]

Happy to hear it Mary!

[@avm9647]

It was beautiful. The inner thigh stretches are especially nice. What a lovely workout. Thank you again

[@SeniorShapeFitness]

Glad you liked it!!