November 22

Day 17 | Strength Training Program for Beginners and Seniors


Welcome to day 17! Today we will be working out our back, chest, biceps, triceps and abs. The strength portion of this workout is 17 minutes long since I have added in some extra ab exercises which have been requested. The time will go by quickly:)

This quick, effective and manageable strength training workout is great for seniors and beginners who want to see an improvement in strength while exercising at home. Whether you are 20 or 70, this strength training program can help you to become a stronger you in a short period of time. We will work out 5 days a week, have two days off and will come back the next week with new exercises to keep you motivated. This program is suitable for seniors who are used to exercising, and beginners new to strength training. Ensure you warm up first and check in with your doctor to make sure you can start a strength training program.

If you enjoyed the workout, please hit the like button (thumbs up) and write a comment! All of your thumbs up and comments tell the YouTube algorithms that you enjoyed the workout so that way it will get 'out there' more, and more people will be able to discover the workout. If you want to see more of these workouts, please hit the subscribe button and ensure you turn your notifications on so you see future videos from this channel (to turn notifications on, hit the bell beside the subscribe button).

Thank you so much for all of your support. Wishing you improved health,

00:00 Intro & mini warm-up
01:55 Strength exercises
19:35 Stretching
23:00 Ending words

#strengthexercise #exerciseforseniors #strengthtraining

Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Day 8:
Day 9:
Day 10:
Day 11:
Day 12:
Day 13:

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Disclaimer: You should always consult your physician before starting any 'Improved Health' fitness program or any other fitness program. You should understand when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge 'Improved Health' from any and all claims or causes of action, known or unknown, arising out of participating in these exercise videos.


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  • Hi Jules, thank you for another challenging workout. Last time I was still using a chair for balance for the lunges, so trying them with weights was tough! I managed about half of them weighted, then carried on. As for the plank, a full minute today, big improvement on yesterday 😊😊

    • Congrats on the full minute! That’s tough! Thanks for the feedback about the lunges. As much as I want people to feel challenged, I don’t want it to be too challenging, either. I’m glad to hear that you could do some of them…that’s a huge improvement from you using a chair for balance last time. It sounds like you are definitely getting stronger! I’m super happy to read about your progress. Thanks for sharing, Susan.

  • Wowzer, Jules!! That certainly was a great challenge…managed to keep up, just! The reverse lunges were a bit shaky till I found my rhythm..your calm instructions were very helpful. Thank you for the extra ab work too🙏. Have a wonderful day ahead, and we’ll see you again tomorrow💓

  • Thank you so much for another strength workout. May everything that you work for have aromantic results in the future.💖-Nicole

  • When you started with the lung and weights, I thought there is no way I’m going to be able to keep my balance. I need to get those thoughts out of my head because I was able to do them! I bit of a wobble but no where near what I thought it was going to be like. So excited! Another great work out and I loved the ab exercises because I know I need to work on them. I do like how you give us a range of weights that we might want to use because I’m never really sure. Thanks Jules! Have a great day! See you tomorrow.

    • Wow, massive smile on my face right now as I am typing this, Carrie. I am absolutely thrilled to read how you did more than you thought you could. I’m super happy for you that you tried it and did it. Yayyyyyy!!! 💪💪💪

  • Enjoyed it all – except the lunges when I had to lose the weights completely! Balance ok though so I’ll give it go another day! Otherwise, I’m keeping up so thanks for the thought that goes into it all

    • With the feedback from you and others, I should likely have started this lunge exercise with no weights. It is tough with balance and I’m glad to read that you tried it. Please don’t feel discouraged because it is tough and it’s okay that you had to put the weight down. I like your positive attitude of saying that you’ll give it a go another day again. Thanks for your feedback, Jo! Your feedback will help me with creating the next ones for this series.

  • Good morning Jules 🌄☕🌄 going to be wearing my butt on my shoulders today 😂 Fantastic session 🙌 See you in the 70’s 😊

  • Hi Jules: another amazing workout. I really enjoyed it. The reverse lungs were a little challenging but I did it. I found your instructions very helpful. Can’t wait for tomorrow’s workout. Have a great day 😅😅😅😅

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