Strength and aerobic workout for older adults – beginner

senior workoutsBeginnerAllUpdated 27/02/2026

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Goal

Maintain independence, balance and functional strength with safe exercises at home. Beginner level: strengthening + aerobic for older adults. Alternate light strength work and moderate aerobic exercise with frequent breaks. Keep your breathing controlled and adjust training volume and intensity to how you feel. Do a short warm-up before training and cool down at the end.

Workout plan

#1Beginner

Walking

120 repsAnda by the pasillo to step firme and moviendo the arms enérgicamente (120 seg)

Raise of knees or skipping

#2Advanced

Raise of knees or skipping

60 repsstepping up the knees, to step firme (60 seg)

Calf raise standing supported

#3Beginner

Calf raise standing supported

3 sets12 reps30 segundos of rest between series

Shadow of boxing

#4Beginner

Shadow of boxing

60 repsAnda by the pasillo pero ahora dando puñetazos toward forward (60 seg)

Hip abduction with support in chair

#5Beginner

Hip abduction with support in chair

3 sets12 reps30 segundos of rest between series

Hip flexion alternating toward the elbow opposite

#6Beginner

Hip flexion alternating toward the elbow opposite

60 repsAnda by the pasillo tocando with the elbow the knee opposite and alternado of side to each step (60 seg)

Hip extension standing with support

#7Beginner

Hip extension standing with support

3 sets12 reps30 segundos of rest between series

Paddling strokes of kayak with barbell

#8Intermediate

Paddling strokes of kayak with barbell

60 repsCoge one palo and haz like si remases, to one side and to otro, with the knees ligeramente dobladas (60 seg)

#9Beginner

Step-up

3 sets12 repsSube one box or step. each vez inicie the step up with one leg. 30 seg. of rest between series

Lunge and raise of arms on the head

#10Beginner

Lunge and raise of arms on the head

60 repsAnda haciendo lunges, lowering the knee of behind lo más que puedas. the knee of front NO SOBREPASA the dedo gordo (60 seg)

Hip adduction seated with pillow

#11Beginner

Hip adduction seated with pillow

3 sets12 repsAprieta one pillow between the legs, and mantén each contraction durante 6 segundos. rest of 30 seg

Stand up from seated

#12Beginner

Stand up from seated

3 sets12 repsrest of 30 segundos between series

Hamstring stretch seated

#13Beginner

Hamstring stretch seated

1 sets5 repsMantén each stretch 6-10 segundos. Descansa 10 segundos between stretches

Stretch of flexors of the hip with chair

#14Beginner

Stretch of flexors of the hip with chair

1 sets5 repsMantén each stretch 6-10 segundos. Descansa 10 segundos between stretches

Stretch levator of the scapula

#15Beginner

Stretch levator of the scapula

1 sets5 repsMantén each stretch 6-10 segundos. Descansa 10 segundos between stretches

Upper trapezius stretch seated

#16Beginner

Upper trapezius stretch seated

1 sets5 repsMantén each stretch 6-10 segundos. Descansa 10 segundos between stretches