15-minute Sample Workout for Older Adults from Go4Life



In this 15-minute video that features exercises for seniors, Go4Life fitness instructor Sandy Magrath leads older adults through a workout featuring a warm up; strength, flexibility, and balance exercises; and a cool down. Designed specifically for adults over age 50, this workout can be done at home, at work, at the gym—almost anywhere! You’ll need a sturdy chair with arms; two equally weighed objects like dumbbells, soup cans, or water bottles; two tennis balls; and a towel. The video also includes instructions on how to modify some of the exercises to meet different needs.

This workout for seniors begins with a simple exercise warmup. Sandy then leads the group through a series of strength and balance exercises, starting with 10 arm curls. She then demonstrates how to perform the overhead arm raise while holding the arms at a 90-degree angle using weights, such as soup cans, water bottles, or dumbbells.

Next, Sandy demonstrates how to perform the chair dip and the chair stand to exercise the abdomen muscles. To work the lower body, the group performs a set of leg exercises using a chair. Sandy shows the group how to maintain good posture while doing a set of ten leg raises on each side. To work the hamstrings and the glutes, the group does the back leg raise. For the last exercise, Sandy coaches the group through a set of hand grip exercises using tennis balls.

To conclude the workout, Sandy leads the group in some cool down and flexibility exercises. Stressing the importance of stretching after exercising, she shows the group how to use the towel to stretch the arm muscles on either side. The group finishes with some ankle and calf muscle stretches.

The Go4Life Campaign from the National Institute on Aging focuses on encouraging older adults to make exercise and physical activity a part of their daily life. Use the Go4Life Everyday Exercises to practice the four types of exercise that are important for older adults: strength, balance, flexibility, and endurance: https://go4life.nia.nih.gov/exercises/.

Visit https://go4life.nia.nih.gov/ for online resources, motivational tips, and free materials that can be sent to your home.

Like us on Facebook at https://www.facebook.com/NIHAging.

Thank you and Go4Life!

This video was developed by the National Institute on Aging (https://www.nia.nih.gov/), part of the National Institutes of Health (https://www.nih.gov/).

Want to learn more? Subscribe to the National Institute on Aging’s YouTube channel: https://www.youtube.com/user/NatlInstituteOnAging.

Learn more about the National Institute on Aging: https://www.nia.nih.gov/about.

All comments must conform to NIA’s comments policy: https://www.nia.nih.gov/about/policies#comments

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33 thoughts on “15-minute Sample Workout for Older Adults from Go4Life”

  1. Personally, I don't like gyms. They are so crowded and I can't do my workout there. I decided to take bodyweight training plan from Agoge Diet. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.

  2. Thank you for these excuses..I'm 65yrs old..I've had neck and back surgery so this is great ..Before the surgeries within the last 4yrs .I worked out 4days a week and walked 1.5 miles a day..But I thank God for your videos

  3. I only believe in Agoge Diet. They provide you with personalized meal plan, training plan, fitness tips, healthy recipes. Thats everything you need to transform your body and get six pack 😀

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  5. Love the exercising. With arthritis and other issues, like my knees, this is great! I enjoyed watching your video! My friend, Ela, and I started a channel called

  6. Not certain about the points made but ,if anyone else trying to find out armchair exercises for the elderly try Loctavan Senior Fitness Strategy (Have a quick look on google cant remember the place now ) ? Ive heard some great things about it and my mate got great results with it.

  7. interesting points ,if anyone else wants to discover exercise dvds for seniors try Loctavan Senior Fitness Strategy ( search on google ) ? Ive heard some super things about it and my mate got cool results with it.

  8. my husband and l found this video last week and we have been doing it every day since then and it is so helpful , you explain well all the moves so well which is most helpful …we have both noticed our bodies are responding to the excercises so thank you from a pair of seventy year olds from England…..

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