Strength Workout for Seniors & Beginners // Weight Training at Home

Thank you for joining me for this total body strength workout. All exercises are performed on the mat in varying positions. I will walk you through exercises at an achievable pace using a set of light dumbbells. This workout is appropriate for seniors and beginners.
I’m using a a 4 pound set of hand weights for this workout. Always start lighter if you are unsure or just starting working out. It’s more important to have correct form and prevent injuries. Just use what you have, even water bottles and soups cans are great to use.
I'm also using a pair of ankle weights that are 2 pounds each. They are totally optional, you will still get a great workout without them.
You may also want a pillow to support your hips and head. If sitting cross legged is uncomfortable for you, you can extent your legs out in front or even do the first section sitting in a chair.
Want more or want to gain strength faster? I suggest you do the workout two times through to really feel those muscles working!
Make sure you stay for stretching at the end of the workout. The final 5 minutes are stretching exercises that will reduce soreness, work on flexibility and make you feel great!
I hope you enjoy this strength building workout! As always, thanks for working out with me and let me know how you liked it in the comments. 👍🏻
Products that I use and recommend can be found here:
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[@rosealenius-spencer4823]

Thank you, Lauren! Another great workout. I’m actually starting to SEE subtle changes in my arms, back, belly, legs……and I feel better. I’ve been doing 5 workouts a week for 2 months now….the reward keeps me motivated! ❤

[@SeniorShapeFitness]

Amazing Rose! Keep up the great work, I'm so proud of you :)

[@juliemaravi]

So grateful for your workouts, especially the weekly workout plans. They help me stay interested and motivated. Am feeling stronger every day.

[@SeniorShapeFitness]

Awesome Julie, that's great to hear!!

[@juliemacefield3307]

Thankyou Lauren decided to do this again for a great stretch ready for the day 👍see you tomorrow 🙋💐

[@SeniorShapeFitness]

Have a great day Julie!

[@christopherellinger9901]

I appreciate how you always include a thorough warmup before and stretch afterwards. I was delighted I could do the chest portion with 8 lbs and the leg portion with 3 pounds. Getting stronger! Thanks, Lauren. (Anne)

[@SeniorShapeFitness]

Great job! I'm so proud of you Anne :)

[@michelletapsell7507]

The last segment of stretching felt fabulous. I may have to do that every day. Thanks for yet another great video!

[@SeniorShapeFitness]

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

[@michellesmith-goldberg5080]

What a great workout Lauren! I just love all your workouts! Love all your videos and content! ❤❤❤

[@SeniorShapeFitness]

I appreciate that Michelle 🤩

[@sandyk1770]

Thank you for a great workout channel with plenty of variety!

[@SeniorShapeFitness]

You're so welcome! Thank YOU so much Sandy, I appreciate your support :)

[@Carlene-2345]

Thank you! This one was wonderful. I even used 1 lb ankle weights. The stretching after felt SO Good! ❤

[@SeniorShapeFitness]

wow! great job Carlene!!

[@xtraceyy]

Thank you for another wonderful workout! I have foot pain so I can't do workouts with lots of jumping or anything too hard on the feet. I'm grateful that you have a variety of workouts that do not put strain on my feet. I started a weekly playlist of your workouts so I can do a different one each day. And I've been able to get into a routine of exercising 6-7x/week for the past 2+ months. Thank you for making it easy! Truly beginner friendly. :D

[@SeniorShapeFitness]

That’s wonderful! Keep up the good work 🙌🏻

[@juliemacefield3307]

Thankyou Lauren love these strength mat classes added this on after an aroabics class see you tomorrow 🙋❤️

[@SeniorShapeFitness]

Woo hoo! Nice work today Julie :)

[@lb0628]

Please more dumbbell workouts like this!!! Just Perfect!! Thank you!

[@SeniorShapeFitness]

So glad you liked it Lisa! Here is another video similar to this one. It uses slightly heavier weights: kzbin.info/www/bejne/hJqop4OZj5V3n8k

[@lauraconnolly5897]

😊very nice gentle exercise.

[@SeniorShapeFitness]

Thank you! 😊 glad you enjoyed it Laura!

[@juliawolson6122]

Great workout, Lauren! Thanks so much!

[@SeniorShapeFitness]

You're so welcome! Thank you as always Julia :)

[@lisadodd5775]

Great workout!

[@SeniorShapeFitness]

Thanks and great job Lisa :)

[@claudpirros1321]

This workout was just fantastic thanks. Lauren love your channel

[@SeniorShapeFitness]

Awesome! Thank you Claud :)

[@user-mk7tm1sg6s]

Just found this workout. Don’t know how I missed it. Love using the ankle weights for the glutes and quads. The arm weight exercises were spot on as well. I used 5 lb weights. I will definitely add this one to my favorite list. 👏

[@SeniorShapeFitness]

Great! Happy to hear it 🤩

[@christianeatallah7362]

thank you for sharing these workouts. i personnally enjoy this kind of workout with weights. thank you so much

[@SeniorShapeFitness]

You're so welcome! Glad you enjoyed it Christiane :)

[@paulagabay9915]

I loved this Lauren. This is my jam no shoes and on the floor so my back and knees don't get achy.

[@SeniorShapeFitness]

I’m thrilled you loved it Paula! 🙌🏻

[@Healer_on_a_mission]

I like the combo with ankles weight, thank you!

[@SeniorShapeFitness]

So glad you like it Veronique :)

[@margaretek5350]

Awesome Lauren, loved this workout! Just what I needed! Blessings to you! 🙏🙏🙏🙌🙌🙌👏👏👏

[@SeniorShapeFitness]

So glad! Thanks Margarete :)

[@juliemacefield3307]

Hi Lauren I've done this class twice through today once with light weights second heavier weights it's another very very hot day today needed a class I could have the fan right next to me 🥵🥵🥵 Thankyou feeling great see you tomorrow 🙋❤️

[@SeniorShapeFitness]

Love that Julie! 🙌🏻

[@chrisj3239]

Didn't feel like doing any squats or anything like it today. This workout fits just right. Loving this ❤😊 Thank you Lauren. Another great workout! 😍

[@SeniorShapeFitness]

You're so welcome! Glad it’s a good workout for you 🤩

[@kellypantaleoni5166]

Oh this was fantastic! Loved every move and I feel great now🎉 Thank you for always having something to meet my perimenopause mood where I am today 😂

[@SeniorShapeFitness]

I hear that Kelly ;) Great job listening to your body!

[@margarethargreaves5075]

A few weeks ago I fell and have a badly sprained ankle. Due to less mobility I have done many of your mat and strength workouts. I am really enjoying them and will continue when I can return to cardio . Thanks for great workouts .

[@SeniorShapeFitness]

Great plan Margaret! Maybe the chair workouts would be helpful as well :) All my best for your continued healing

[@ruthalexander6681]

Yay!! I needed a quick little workout..felt great!!! Love using weights!❤

[@SeniorShapeFitness]

So glad! Thanks Ruth :)

[@juliemacefield3307]

Great Lauren I did this after an aroabics class it was perfect feel great see you next time thankyou 🙋

[@SeniorShapeFitness]

Great Julie! It is a good add-on strength workout :)

[@patriciadalton5601]

Just what I needed have been gardening the last two days . Feeling painful in my back and joints so this workout has helped. Thank you Lauren ❤

[@SeniorShapeFitness]

Wonderful! Glad it was helpful Patricia :)

[@BB-xs4bo]

Thank you! Wonderful work out!

[@SeniorShapeFitness]

Glad you liked it! You are most welcome 💜

[@clare9637]

I loved the challenge of the new exercises with weights. Thank you Lauren

[@SeniorShapeFitness]

My pleasure Clare! Glad you liked it :)

[@ClioD]

Loved it! I used 1kg ankle weights and 2kgs dumbells. Thank you Lauren!

[@SeniorShapeFitness]

Amazing!

[@arlenem.4579]

I love this. I specifically appreciate the prompts. I needed that regular reminder of keeping shoulders down and back. Thanks Lauren 🙏

[@SeniorShapeFitness]

You are so welcome Arlene :)

[@patriciagambin3276]

Another great workout first time down on the floor since breaking my femur but happy to say I managed to complete it all. I did a 20 minute bike ride just to warm up before your class. Thank you again for making the workouts so enjoyable. 👏😘

[@SeniorShapeFitness]

Wonderful! Nice job Patricia :)

[@patriciagambin3276]

@@SeniorShapeFitness 👍

[@monicam2047]

Fantástica clase!! Así nu ca tienes pereza de hacer ejercicio gracias❤

[@SeniorShapeFitness]

You're welcome Monica, so glad you liked it!

[@monicam2047]

@@SeniorShapeFitness 💙

[@antoinettebayrakdarian7702]

Amazing! Thank you.

[@SeniorShapeFitness]

You are most welcome Antoinette :)

[@elizabethwatson6403]

That was just what I needed!! ❤

[@SeniorShapeFitness]

Excellent Thank you Elizabeth :)

[@snowfloe]

I am just starting working out with you, and I love what you are doing and how. Thank you. I am, however, having a bit of difficulty hearing you over the music sometimes.

[@SeniorShapeFitness]

Thanks so much for working out with me :) I've noted regarding the volume level of the music.

[@marciamcintosh5765]

Thank you! This was good a good workout.

[@SeniorShapeFitness]

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

[@audiomxr]

Thanks! Going through this twice creates a very thorough challenge for all muscle groups! Whew! Thankful for the strength I’m regaining through these workouts.

[@SeniorShapeFitness]

Wonderful! I love that you did it twice and are gaining strength:) Thank you very much for your contribution and keep up the great work :)

[@AT-vn5fq]

I loved this workout. I really liked some of the arm moves that I’ve never done before. I hope you post more vids like this one. I loved it. ❤❤❤

[@SeniorShapeFitness]

So glad you loved it! Here is a similar workout with slightly heavier weights: Strength Training Workout for Beginners & Seniors || Full Body with Dumbbells kzbin.info/www/bejne/hJqop4OZj5V3n8k

[@AT-vn5fq]

Thank you!

[@urvashiupadhyaya8112]

Great work out. Thanks

[@SeniorShapeFitness]

My pleasure Urvashi :)

[@franspennato2547]

This was great Lauren....liked the mat work with weights! Thanks a bunch!

[@SeniorShapeFitness]

You bet Fran! Glad you liked it :)

[@mocharulez3783]

This was perfect! I loved all of it! No doubt will feel it tomorrow, but that's a good thing! Means I worked it! Thank you so much! Blessings!

[@SeniorShapeFitness]

Yes! That’s means you’ve worked hard! I’m glad you liked it, it’s important to work the muscles in different ways/positions 🤩

[@kanakparikh3555]

❤❤Hello Lauren, wonderful program ❤️. Thanks for bringing verity in program and that keeps me motivated. I may have third spine surgery soon, but I will watch until I can join you back. ❤❤❤kanak

[@SeniorShapeFitness]

Sounds like a good plan 💜

[@AT-vn5fq]

Second time I’m doing this. It’s one of my favs. I love this type of workout on the mat. ❤❤❤

[@SeniorShapeFitness]

Great job!

[@user-uq7yl8ek5b]

Loved this workout; great music. Was having a low motivation day but needed to get in some strength training and this was perfect. Thank you!

[@SeniorShapeFitness]

So glad! Thank you Mary :)

[@conniehendrick9251]

Just so happy I recently discovered your videos- love them!

[@SeniorShapeFitness]

Fantastic! Thanks Connie 💜

[@RobertBrown-wl5nu]

Beautiful routine ❤️💪

[@SeniorShapeFitness]

Thank you Ruth :)

[@Rina-ie2sz]

I loved it! It’s a bit different and also good!

[@SeniorShapeFitness]

Excellent! Thank you Rina 💜

[@nancys7326]

Also doing crunches - many others recommend these, especially if you have osteoporosis.

[@markscrivener4768]

Very cool, thankyou so much

[@SeniorShapeFitness]

Glad you liked it! Thanks Mark :)

[@natalieanderson8969]

Great workout thank you ❤😊 see you soon

[@SeniorShapeFitness]

Awesome Natalie :)

[@rhondagallone5908]

Great workout to start the week!! Thank you Lauren! 😅😘

[@SeniorShapeFitness]

You're welcome Rhonda, I hope you have a great week ;)

[@patkeplinger9306]

I liked the class, but being I had rotator cuff surgery 6 months ago, I have to take it easy with weights. I'll check back later!

[@SeniorShapeFitness]

Thanks Pat! bodyweight workouts would be great until you are fully healed :)

[@wonwan1579]

I just found you and love love love your content and the timeframe. Perrfect for me .❤❤

[@SeniorShapeFitness]

So glad to hear it! Thanks for working out with me :)

[@AnnieTurner-g4j]

Thanks!

[@SeniorShapeFitness]

Thanks so much Annie!!!!

[@RobertBrown-wl5nu]

Love workout with Lauren ❤❤

[@SeniorShapeFitness]

Awe, thank you so much 💜🤩

[@astrozack-dishon6339]

Great class! Thank you 🙏

[@SeniorShapeFitness]

Glad you enjoyed it!

[@cherylcosgrove511]

Just enough❤❤❤

[@SeniorShapeFitness]

Perfect. Thanks Cheryl :)

[@paulagabay9915]

Hi Lauren it seems like it has been longer since I did this one. I stretched when legs out when Sciatica was talking to me cross legged and then you said it was ok to change positions. Have a great weekend.

[@SeniorShapeFitness]

You too Paula 💜

[@francesoha2062]

Yes i like it

[@SeniorShapeFitness]

Excellent! Thanks Frances :)

[@laurabeck2738]

Great workout for my Saturday morning!! I used my ankle weights and 4 lb weights and it felt just perfect!! 😊

[@SeniorShapeFitness]

Great job Laura 💜

[@laurabeck2738]

@@SeniorShapeFitness thank you 😊

[@RobertBrown-wl5nu]

❤

[@stephaniebiley9318]

Absolutely perfect ❤❤❤

[@SeniorShapeFitness]

Yay! Glad you liked it Stephanie :)

[@clc7378]

🎉 TY!

[@SeniorShapeFitness]

You're welcome :)

[@K_Lee]

Great workout! ❤

[@SeniorShapeFitness]

Glad you liked it!! Thank you Katherine :)

[@billhebl4984]

Love ankle weights😅

[@SeniorShapeFitness]

Great!

[@catherinehochart3245]

❤😊

[@SeniorShapeFitness]

Thanks Catherine :)

[@liviabhaus516]

Bedankt

[@SeniorShapeFitness]

Thank you so much Livia!!!

[@juliemacefield3307]

Thankyou Lauren just what I needed today been a busy day and very very hot 🥵🥵 see you tomorrow 🙋💐❤️

[@SeniorShapeFitness]

You're so welcome!

[@greetjemartinezjustiz-vos4535]

I like it very very much.😂

[@SeniorShapeFitness]

So glad Greetje!

[@esperanzadelgado2342]

❤😊gracias

[@SeniorShapeFitness]

You’re welcome 🤩

[@teeresagai]

♥

[@SeniorShapeFitness]

Thank you :)

[@stayheavypdx]

I can't lay on the ground.. a good alternative please

[@SeniorShapeFitness]

Here is a link to my playlist that has all my strength workouts. The majority of them are all standing. You can also check the description of the workout. I always write what the workout entails such as any floor work or equipment needed.kzbin.info/aero/PLdAl5SsVkdod8md2kmPSJSdtjM3IjUlPm

[@janetsumma4745]

Total gym or workout bench

[@stayheavypdx]

@@janetsumma4745 almost my entire spine is fused together... can't do either of those

[@stayheavypdx]

@SeniorShape Fitness Yep... thank you. My spine is fused together from C2 to T12, laying flat sucks

[@nancys7326]

For people with osteoporosis, rounding your back is not advised.

[@SeniorShapeFitness]

I'm aware Nancy. This workout is not on my osteoporosis friendly list. You can find that playlist on my main channel page.

[@CvetelinaTushlekova]

Wonderful, wonderful, big thanks for the amazing work!

[@SeniorShapeFitness]

You are most welcome Cvetelina :)

[@roncundell6521]

Great workout!

[@SeniorShapeFitness]

Glad you liked it!!