November 14

Strength Training Exercises for Older Adults & Beginners to Get Strong and Fit | Day 11


Welcome to day 11 and the beginning of your 3rd week!!! Today we will focus on legs, shoulders and triceps. Be sure to do a proper 5 minute warm-up before this workout. This quick, effective and manageable strength training workout is great for older adults 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.

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

00:00 Intro & mini warm-up
01:46 Strength exercises
17:00 Stretching
20:30 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:

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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! Another great workout, thank you. It was an effort to hold the plank when you carried on counting, that was a bit of a surprise 😊

  • I have always been told that one should not strength train more than 2-3 times a week with at least 48h of rest between sessions and that we should have 3 sets of each exercise. Can you please tell me what’s your opinion about that? Thank you. Love your videos.

    • Hi! I have created the program so that your muscles do get the proper amount of rest. For example, on one day, we’ll work the legs, chest and triceps, and the next day work the back, biceps and shoulders. On the 3rd day, we’ll go back to legs again and so on. Your muscles do need time to recover from a strength workout. If you are brand new to strength workouts and find that your legs are still sore 2-3 days later, then wait one more day to give them that extra time to recover. I try to create the program that people won’t be sore but everyone is different and some people will feel a little bit of soreness and others will feel more. In terms of doing 3 sets, that’s something one has to work up to. If you’ve been working out for months, then yes, 3 sets would be more beneficial. But, it’s not absolutely necessary, either. It depends on your goals and how much strength you want to gain. It also depends on how much time you want to put into strength training. If one despises strength training, then one set will still be beneficial and you’ll still build strength, but of course, 2 or 3 sets is going to build more strength. Bodybuilders will do 5 or 6 sets. I’m here to help people get started and to help people realize they can get stronger with short workouts. I hope that helps!

  • Hello Jules – I certainly felt the burn with the weights & exercise today – not complaining at all – really enjoying it all. Always do your warm-up first. Thanks for all the effort you are putting in to keep us all motivated! Bit of a plank failure today – just got to 22!

    • Never a failure! You tried and you’ll get there. I find there are some people who can do a lot so I wanted to provide more time for those who can but by all means, you are here, you tried YOUR best and that is what counts. 22 seconds is still awesome, seriously! I’m glad to read that you felt the workout in your muscles:)

  • Happy Monday, Jules…loved the squat moves today…my body certainly is protesting less and cooperating more these days..all thanks to you…stay blessed🥰
    See you tmrw…hope to get a cardio w/o done, later in the evening. ‘Bye for now!

  • A morning with Jules is always the most pleasant morning!
    Thanks for remembering the balance exercise elements as well.
    We can check if we are doing the plank well by filming ourselves with a smartphone. I was lifting my buttocks up too much, which I didn’t know about
    Thanks for the cool exercises!💛

  • YAY!! Week 3! It was a challenge but doable and I feel amazing to have completed. Great add on with the cardio video that you picked. Now I’m ready for my day. Thanks Jules!

    • I love hearing that it was a challenge, yet doable. That is how to get stronger:) So glad that you are here with me, Carrie. I’m excited to hear about your progress over time.

  • I’m back on schedule. Today’s workout was challenging but fun. I am excited that I am now starting to use the 5 lb weights; I remember starting at no weights, then working with small water bottles before finally getting the 2 lb weights. Feeling stronger every day. Thank you Jules!

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