In this post, I’m going to share a great chair exercise routine for seniors (or older adults) that I have used for a few years in my clinic.
If you are wondering if lifting heavy or light is safe or which one to start with I recommend checking out this article linked in this sentence. Additionally, if you are wondering about how to test your balance please read this article.
Okay, now that we’ve got that out of the way let’s get into the routine!
Simple and Quick Chair Exercise Routine For Seniors
Here are a couple of rules for you when exercising.
- Start with light weight or no weight
- Move slowly and controlled through each movement to start with (only increase speed if this is called for in the workout)
- If you are having pain with any of the exercises please modify your workout. (check out that link for how to do that).
- Sometimes you just need to warm up a little bit more if you are having pain with exercise and allow the joints to lubricate with synovial fluid
- Use a chair that doesn’t roll or slide
Chair Exercise Routine #1 (full-body)
For each of the following exercises, start with three sets of ten repetitions.
An example of this would be in one set of sit stands, you would complete ten repetitions within that set.
Once three sets of ten repetitions of each gets easy, likely over the course of 4-6 weeks (depending on your prior fitness level), add weight or increase the number or sets or repetitions.
How long should you rest between sets?
Rest 30 to 90 seconds between sets.
Should I do all the box squats and then the calf raises or should I go through one set of each?
You can do either one. Try both out on different days and see what you enjoy more. If you decide to do it more like a circuit (one set of each), I’d probably rest 60-90 seconds between each set of the circuit.
Sit to stand (Box Squat)
Calf Raises – (hold onto a stable surface when performing these)
Shoulder Press – (video is in standing, just bend forward while seated to perform these)
Lateral raise – (video is in standing, just bend forward while seated to perform these)
Seated Reverse Flyes (video is in standing, just bend forward while seated to perform these)
Chair Exercise Routine # 2 (full-body)
Sit to stand (Box Squat)
Calf Raises – (hold onto a stable surface when performing these)
Bicep Curls – (can do these seated)
Overhead Tricep Extensions – (can do these seated)
Please let me know how you like these workouts in the comments below. They are super simple and there is of course way more that can be done however these are meant to be done by beginners or people who have limited time.
Happy lifting!
Oh, one more thing. If you are looking for more types of exercises I wrote another article about upper body strength training that you might want to read.
