Strength Training Exercises for Older Adults & Beginners to Get Strong and Fit | Day 11

[@janetadams1832]

Good morning, all! Good start to our Monday! Have a super blessed blessed day!

[@Slbarnard71]

Thank you for your programs , you are the easiest and most understanding that i have found online to follow . You have finally broke the mental block i have always had when it comes to exercising and strength training . I finally feel like i am getting it ! Thank you so much , I am in my 50s and past menopause. It feels so great to follow along with you , I cry tears of relief some days , knowing I can really do this and improve , and understand now what i am doing and what to do before and after workouts . You are amazing . I love you , Lord Bless you !

[@ImprovedHealth]

Oh wow! What an awesome message to read this evening. Thank you SO much for taking the time to write your feedback!

[@valeriezick4459]

I came so close to skipping the weight workout after doing a cardio but was determined to at least start it to see how I did. I did fine! I didn't make it the full 40 seconds of the plank but I made it to 35 . There's always tomorrow! Thanks, Jules!

[@ImprovedHealth]

Yay Valerie!!! It's so true that once you start, you usually finish (or that usually works for me!). 35 seconds is an excellent amount of time for the plank:)

[@stacybates1901]

Just finished this workout,perfect workout,I made it to 55 secs on my forearms,thanks once again

[@ImprovedHealth]

Congrats on the 55 seconds!!!

[@katybrooke0724]

I'm 35, and getting back into weight training gradually. I enjoy running and yoga, but my mom has osteoporosis.. so I know the huge need for me to get back into lifting. going to send this workout to her also. thank you for this weighted routine! 🤗💕

[@ImprovedHealth]

Welcome to my channel, Katy! I’m so glad to read that you understand the importance of strength training. I’m also happy to read that you will send these to your mom, too. She will definitely benefit and over time should see a change in her bone density. Thanks for taking the time to let me know.

[@katybrooke0724]

@@ImprovedHealth 🙏 thank you so much for these videos.. such a huge help for people who are just getting back into weights, and people who prefer home workouts alike. my mom is intimidated at the gym, and stopped going. so thankful I found your channel for us!

[@ImprovedHealth]

@@katybrooke0724 I am more than happy to help. Thanks so much for sharing these with your mom. If you or your mom have any feedback as you try the workouts, I'd love to hear it:)

[@Lulu18092010]

Thank Jules! That sure go the heart rate pumping and I was a little glossy!!! 🥵 Another enjoyable and challenging workout.

[@ImprovedHealth]

A little glossy is a wonderful thing:)

[@elaineboehnlein3819]

I did day 11 tonight! I thought that it was going to be too difficult considering I did a Tabata 1st 🤦🏻‍♀️ BUT it wasn't! It went by so quickly and I was able to do MOST of the reps! I feel myself getting stronger and I LOVE it! THANK YOU!! You are such a GREAT instructor/teacher ❤️

[@ImprovedHealth]

I think it's great how you broke up the workouts today...it definitely allows your body to be able to do more. I LOVE reading about how you feel yourself getting stronger.

[@Susan-jb7yw]

Thank you Jules! I made it to Day 11, loving the variety. Each workout has some different exercises even though the focus is upper or lower. I added weight to my dumb bells so we will see how Day 12 goes. I very much appreciate your content and caring approach.

[@ImprovedHealth]

Congrats for making it to day 11! Consistency is definitely the key to getting stronger. I hope you continue to enjoy the variety as you return to day 12.

[@Susan-jb7yw]

@@ImprovedHealth Round two of the program started with Day 11... feeling so much less intimidated by plank, weights, mat work. Thanks again Jules, loving your approach and education on strength training.

[@jolawrence9976]

Hello Jules - I certainly felt the burn with the weights & exercise today - not complaining at all - really enjoying it all. Always do your warm-up first. Thanks for all the effort you are putting in to keep us all motivated! Bit of a plank failure today - just got to 22!

[@ImprovedHealth]

Never a failure! You tried and you'll get there. I find there are some people who can do a lot so I wanted to provide more time for those who can but by all means, you are here, you tried YOUR best and that is what counts. 22 seconds is still awesome, seriously! I'm glad to read that you felt the workout in your muscles:)

[@helenb6936]

Day 11✅ fantastic workout..progress.......used 8lb weight today and 5lb for lateral raises.... thank you 💞

[@ImprovedHealth]

Yayyyyyyy!!!! I am thrilled to read the weight you used today! Absolutely progress!

[@renee85wit]

I absolutely love this exercise. Thank you so much.💕

[@ImprovedHealth]

Thanks SO much for your feedback, Renee.❤️

[@karensaba-s1l]

Hey Jules...i completed Day 10 today and loved the challenge. Im beginning to feel the difference and really liking it. Thank you.☺

[@ImprovedHealth]

Oh yay!!! I'm so glad that you're feeling the difference...getting strong definitely feels good:)

[@lucius10]

A morning with Jules is always the most pleasant morning! Thanks for remembering the balance exercise elements as well. We can check if we are doing the plank well by filming ourselves with a smartphone. I was lifting my buttocks up too much, which I didn't know about Thanks for the cool exercises!💛

[@ImprovedHealth]

That's a great idea about the phone...thanks for the suggestion! It is difficult to know if our bodies are in a straight line without the mirror or phone.

[@lucius10]

@@ImprovedHealth Yes.🙂

[@santagriego7206]

I'm back on schedule. Today's workout was challenging but fun. I am excited that I am now starting to use the 5 lb weights; I remember starting at no weights, then working with small water bottles before finally getting the 2 lb weights. Feeling stronger every day. Thank you Jules!

[@ImprovedHealth]

I'm thrilled to read about the progression with the weights...thanks so much for sharing that with me:)

[@marycourtney4271]

I like the multi muscle moves....more bang for your buck! Another great workout to start my day! Thank you Jules!

[@ImprovedHealth]

Thanks for letting me know that you enjoyed the exercises. 😊

[@annesneed]

You did it again Jules.....these workouts are amazing. Been doing Interval workouts Monday/Wednesday, Tuesday/Thursday cardio workout, Friday and longer workout 50+minutes, Saturday and Sunday, something fun. Still walking in the morning, we're possibly having 1-3 inches tonight and tomorrow, snow that is so that will give me workout time also. This is going to help me during, shoving snow, so I am grateful for all of your help.....You are amazing and thank you from the bottom of my heart......God Bless and have a wonderful rest of your day.....Anne

[@ImprovedHealth]

Wow, impressive routine, Anne! That’s great!!!

[@ligiaryon431]

Thank you for the great videos you offer to help us get fit and healthy. I like your style, you are calm and motivating. This is the first time I want to follow a program a because I can feel the difference. Programs that offer continuity are the best for me. Thanks again

[@ImprovedHealth]

Thanks for your wonderful feedback. I really appreciate it!

[@malamaurer4043]

Fantastic workout Jules!! I have to be super honest...I actually laughed out loud when I heard that people were looking for more abs. Those twists WERE TOUGH. 🔥🔥🔥 Love your workouts so much. 🤗

[@ImprovedHealth]

I'm glad that you enjoyed the ab workout:)

[@elaineboehnlein3819]

I agree 😂😂

[@georgewagner6889]

Hi Jules: another amazing workout. It was touch but I did it. I love how you come up with new workouts. I love the tummy twist. It was great but could really feel it. Have a great day 😅😅😅

[@ImprovedHealth]

Glad to read that you are enjoying these workouts and feeling the muscles working.

[@chrisperkins6403]

You earned another A+ for variety. It's always nice to know we worked several muscles groups, let alone simultaneously.

[@ImprovedHealth]

Thanks so much, Chris. I always enjoy seeing your name pop up in my comments since I know it means I'll be smiling (no pressure, though, for future comments😉).

[@valeriezick4459]

I am starting at day 11 for my first re-start of your strength series. I always feel a little more powerful each day after working this series and feel that way today too! Thanks Jules!

[@ImprovedHealth]

Yay to getting strong!💪

[@jeannet9592]

Another fun and challenging workout! Thank yoy.

[@bhupinderjitparmar9244]

Thanks Jules for great day 11. It was fantastic as always. Did your cardio with weights today before doing this one and that was a mistake. My arms are on fire now. I am a big fan of squats but these with a variation were new to me but really liked doing it. My legs and arms are way more strong since I started doing your workouts,thanks for that.Stay blessed❤

[@ImprovedHealth]

I love hearing that you are noticing a difference in your strength. Thanks for sharing your progress with me.😀

[@marie-theresehayes6875]

That was so good. Tough but good. I liked the squat that was different.The tummy twist was really good could feel it. Had to do the plank on my hands. as forearms is just too much for me. Can't believe we are on week 3 already. Its gone so quickly. Really enjoying these workouts.

[@ImprovedHealth]

Thanks for letting me know that you enjoyed the exercise and the challenge:)

[@MiraMate]

Wow! Beautiful!! Another great workout and content!🥰👍

[@ImprovedHealth]

Thank you!

[@carriegronlund8850]

YAY!! Week 3! It was a challenge but doable and I feel amazing to have completed. Great add on with the cardio video that you picked. Now I'm ready for my day. Thanks Jules!

[@ImprovedHealth]

I love hearing that it was a challenge, yet doable. That is how to get stronger:) So glad that you are here with me, Carrie. I'm excited to hear about your progress over time.

[@AngelicaLopez-yi6oy]

Hooray for the start of another week! In the past month that I have been working out with you, I have definitely seen gains in my strength! My legs and glutes...especially on my left side...had lost a lot of muscle due to my hip issue. Those squats had my name all over them!! I put a squishy ball between my knees and that really helped me to squeeze my glutes! 🍑 Thanks again for all that you do...I already know it's going to be a great week! 😅

[@ImprovedHealth]

Aww, thank you so much for such a thoughtful message. 🥰

[@susanwright2554]

Hi Jules! Another great workout, thank you. It was an effort to hold the plank when you carried on counting, that was a bit of a surprise 😊

[@ImprovedHealth]

It sounds like you did it so congratulations on surprising yourself with how strong you are becoming!😉

[@anuradhab4481]

Happy Monday, Jules...loved the squat moves today...my body certainly is protesting less and cooperating more these days..all thanks to you...stay blessed🥰 See you tmrw...hope to get a cardio w/o done, later in the evening. 'Bye for now!

[@ImprovedHealth]

I love that you are noticing a difference in your leg strength already...that's great news!

[@lyndacornish7621]

Thank you for the encouragement, it helps with my motivation. I am feeling the changes in my body, I think! See you next week!

[@ImprovedHealth]

So glad to read that you’re feeling changes happening!

Great again, our sweat trainer. Nice automn background. Tnahk you and see you tomorrow.

[@allysonewart6643]

Done yipppeee. Loved this and it's getting harder so I can't wait see next few weeks. I'm managing so far x

[@annem3532]

Excellent workout! getting stronger!

[@ImprovedHealth]

Love reading about getting stronger:)

[@carolkriegbaum6100]

Wow that was great! Worked up a sweat today! Can’t believe I can feel myself getting stronger. I need to practice those balance exercises though, didn’t realize it was so bad.

[@ImprovedHealth]

I LOVE that you are feeling stronger!

[@valeriezick4459]

Hi Jules! I wanted to choose a weight workout that wouldn't be easy for me (just to find out if I still have some strength!) and although I didn't use my heavier weights, I did pretty well. I was able to do the entire workout, including the plank, so It hasn't completely disappeared! Thanks!

[@ImprovedHealth]

It is amazing what our muscles remember. Hopefully you'll be able to find time to add strength workouts in regularly 2-3 times a week. That way you'll still get strength gains. My suggestion is to do the strength training first on the days that you work out to ensure you get the workouts done. Then, add on cardio if you can.

[@noraozan9912]

Jules que tengas un hermoso lunes!!gracias por 11 día 🇦🇷💚💪💪🙌

[@ImprovedHealth]

Gracias Nora!

[@margaretek5350]

Good morning day 11, really enjoyed today’s routine more of total body ! Thank you! 🙏 Noticed my impatience as I want to get moving lol 😂! Obviously need slowing down! Blessings to all! 🙏🙏🙏

[@ImprovedHealth]

I'm glad you're enjoying these and that you're doing strength training. When the 25 days is over, you'll have a great base of strength, and can start going more in the next 5 day program. Starting slowly is definitely safer and will still have you seeing results.

[@anamariasiccardi446]

Great! Love it ! A little bit for everything! Thank you! I forgot to mention that I love the fact that you were so coordinated with the colors in the Cardio workout today! 🙂

[@ImprovedHealth]

Thanks for noticing, Ana! I always try to make the scene and colours appealing when I can. I'm glad it's noticed!

[@terpstrak]

Hi Jules! Still working on this series. I've skipped a few of the interval training videos because I got a new treadmill and have been playing with that. Anyhow, just wondering if you are planning on doing a more advanced strength training video series. I really love how you do them. Thanks!

[@ImprovedHealth]

Not at this time, but I did just put out a new lower body one yesterday and an upper body one tomorrow. They are definitely more advanced. If you do the cardio from one, and then add on the strength portion from the second workout, you’ll get in a good strength workout. You could do that 2-3 times a week. Because I create the workouts for seniors, I don’t want to make them TOO hard. I love that you want more advanced ones, though! There are a ton of other YT creators who make more challenging ones.

[@delfinlila567]

Week 3😃. I like the wall paper. Good workout.

[@ImprovedHealth]

Thanks Monika. ❤️

[@staceydroogas928]

A very demanding squats segments. I did them, though! I had to break this routine into two parts because of those knees. I don't believe that doing so diminishes the overall value of exercising Please advise. In a bit I'll be doing your cardio workout. As always, thank you for having so many really great choices available to us and for your excellent coaching!...Anastasia

[@ImprovedHealth]

If you find the squats or lunges challenging, you can definitely use a chair to make them a bit easier on the knees. You can do the sit-to-stands instead of full squats, and for lunges (side or forward or reverse), you can put some of your weight onto your hand on the chair. There are always ways to modify to make the exercises work and still benefit. I hope that helps!

[@staceydroogas928]

@@ImprovedHealthFunny, but squats (@ about 45 degrees or a bit less) are much less painful than sit to stands, which can very from day to day. The only lung routine that is truly a partial one is hardly bent leg to the rear with minimal bent knee up front. The other lunges I have no problem with. And yes, I have no problem modifying whatever exercise I'm doing. I let my body dictate how much it can tolerate and that can very from day to day. Thank you, Jules!...Anastasia

[@ImprovedHealth]

@@staceydroogas928 Great feedback for me...thank you!

[@staceydroogas928]

@@ImprovedHealth I've done this one before (#11) and will be returning to all of your strength routines on this playlist including this one of course! I will be looking into more challenging cardio routines in the future. I welcome challenges but must be aware of what my limitations are when pain is involved. Thank you for your replies, Jules. I welcome and enjoy each and every one of them!...Anastasia

[@valahera]

This was a challenging one today 😊

[@janetfry5433]

Awesome workout 🏋️‍♀️

[@ImprovedHealth]

Thanks Janet!

[@suel4269]

Done after 70s workout . 58 sec plank and 6 push-ups .

[@ImprovedHealth]

Great to hear that you did cardio, too. 58 seconds!?! Woo hoo!

[@ryarya3291]

I have always been told that one should not strength train more than 2-3 times a week with at least 48h of rest between sessions and that we should have 3 sets of each exercise. Can you please tell me what's your opinion about that? Thank you. Love your videos.

[@ImprovedHealth]

Hi! I have created the program so that your muscles do get the proper amount of rest. For example, on one day, we'll work the legs, chest and triceps, and the next day work the back, biceps and shoulders. On the 3rd day, we'll go back to legs again and so on. Your muscles do need time to recover from a strength workout. If you are brand new to strength workouts and find that your legs are still sore 2-3 days later, then wait one more day to give them that extra time to recover. I try to create the program that people won't be sore but everyone is different and some people will feel a little bit of soreness and others will feel more. In terms of doing 3 sets, that's something one has to work up to. If you've been working out for months, then yes, 3 sets would be more beneficial. But, it's not absolutely necessary, either. It depends on your goals and how much strength you want to gain. It also depends on how much time you want to put into strength training. If one despises strength training, then one set will still be beneficial and you'll still build strength, but of course, 2 or 3 sets is going to build more strength. Bodybuilders will do 5 or 6 sets. I'm here to help people get started and to help people realize they can get stronger with short workouts. I hope that helps!

[@ryarya3291]

@@ImprovedHealth thank you so much for your help. So, i am going to follow your 5days a week strength training program. How would you add cardio to make it complete? Thank you very much again

[@ImprovedHealth]

@@ryarya3291 Hi! You can add cardio before or after the workout...it depends on what you prefer. Either would be totally fine. In terms of which cardio workout and how long, again it depends on what works for you. Ideally at least 20 minutes, but if you can, 30 minutes would be better. Do what you can and as I always say, if you don't feel you have the energy, just start with 10 minutes and you will likely get energized and will want to do more. You can choose different length videos depending on how you feel that day. You could choose one from either the beginner or intermediate playlists (which ever ones suit your fitness level the best). I hope that helps!

[@ryarya3291]

@@ImprovedHealth yes it does! Thank you again for your help

[@lwatlinkline]

Tried plank on my forearms, only made it to 20 seconds. I completed the workout, though I haven't been sleeping well and for some reason that made it a lot harder.

[@ImprovedHealth]

Not getting a good night's sleep definitely makes a difference. It's impressive that you chose to workout despite being tired today. Be proud of the 20 seconds, and for working out:)

[@cbpapillons]

Enjoying this series, Jules. Where did you get this backdrop?

[@ImprovedHealth]

Thank you! I buy the tapestries on Amazon. I'll try to add some links soon onto my website with the various ones I've purchased.

[@Nolagirl0731]

Jules I’m taking two days test from strength training. But should I still do cardio on those days? I seem to remember years ago being advised to give our bodies at least one full rest day of no type of exercise. But now the more I read the more I seem to see we should get cardio equivalent to a brisk walk 20-30 minutes a day every day. Lol I can handle that but I don’t know if I should give my body a full day off!

[@ImprovedHealth]

Hi Shannon! It is definitely good to get a day off from strength training but we don't need a day off from cardio (unless you are sick or feeling really run down). It's good for us to move EVERY day with a minimum of 20-30 minutes of movement just like you said:)

[@cathymushock8412]

Day 11 now for me after 2 off

[@ImprovedHealth]

I love how you're doing the program as I designed it to be done.

[@janesmith-stage4755]

See you tomorrow for #12

[@ImprovedHealth]

Awesome:)

[@louiseanderson7014]

Arms felt far more shaky today than last week when doing plank...???

[@ImprovedHealth]

Some days that will happen…you might have been more tired when you did the plank. Over time though, you will notice that you will get stronger and be less shaky. We also worked our shoulders so they may have been tired during the plank, too.

[@irenem817]

Trop de dialogue dommage les minutes passe

[@ImprovedHealth]

Thanks for the feedback.

[@yerbamate6082]

Au contraire, je dirais, j`aime bien quand Jules réitère les instructions pour chaque exercice, surtout pour les mouvements composés, comme ce fut le cas dans cette vidéo. On apprend ce qui est correct et la technique du “broken record”permet au corp d`assimiler la posture correcte et de l`automatiser “on cue”.