November 11

Upper Body Strength Exercises for Seniors and Beginners | Day 9


Welcome to day 9! These upper body strength exercises are suitable for seniors and beginners who want to get strong. Each day we'll do strength exercises for 10-15 minutes and in no time at all, you'll start to see changes.

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
01:15 Strength exercises
14:15 Stretching
17:30 Ending words

#strengthexercise #exerciseforseniors #strengthtraining

Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Day 8:
Day 9:

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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! Really enjoyed this today, and definitely feeling the burn! On the plus side, I am finding it easier to push the buggy on uneven terrain (I have one-year-old twin granddaughters) 😊😊

    • Oh, how fun it must be to have twin granddaughters! Your daughter or son are very fortunate to have you to help out. I am thrilled to read that you are noticing a difference in your strength and balance!

  • Thank you so much, Jules, for day 9…..muscles are on the burn!! My push-ups suck (as the teenagers would say)….but they’ll improve with time.
    I specially liked the rotatory movement the wrists got in the first exercise…had broken my left wrist years ago, it’s much weaker than the right one, and I find these moves very helpful.
    See you tomorrow, bye..😃

    • Lol, you had me laughing, Anuradha. The push-ups will get better over time:) Thanks for the feedback about the wrist circles.

  • Thank you very much Jules for the exercise. Those 19 minutes went by in a flash, far too quickly.
    Would you agree that when it comes to doing push-ups, the slower we do the exercise (even for several seconds of down and up movement), the better for our muscles? 💛

  • Good Strong Thursday morning Jules!! I love your tempo. Very controlled…I absolutely love this series . Okay getting myself together to wog with you now ❤️ Let’s Wog 🏃‍♀️🚶‍♀️

  • Thanks Jules for fantastic day 9. Enjoyed doing every bit of it. Your instructions are always so clear. I have no doubt anybody who is following you is getting stronger day by day. You are right result happens overtime not overnight. Glad your dad has mastered the push-ups and doing great. God bless you and your family❤

  • Thank you. Yesterday, Day 8, was the first time I was able to get to the floor to do a plank due to my knees. I made it to 27 seconds. Today I am going to do 30 when I do this Upper Body Day 9 at my morning workout time in an hour.

    • @Improved Health I did make it to 30 seconds and I was able to do the push-ups from the mat as well. It has been 4 years since I could do this on the floor. I am so grateful I found your workouts last year in November. You are one of a very small, count on one hand, instructors who has made me want to workout 5 days a week.
      I would love to see a week doing upper/lower strength training with the resistance bands.

  • Thanks for this one, Jules. I took your suggestion and was able to use an 8 pound weight for the Flys. Lol, I’m sure I’ll feel it tomorrow, but it’s a good kind of sore. Increased my plank on the floor by 5 seconds today. And I did 10 wall push ups. Broke the top of my right humerus two years ago and I don’t want to cause any aggravation so I feel wall pishbups safer for right now. I’m absolutely loving this series❤️

    • A MASSIVE kudos to you for trying the 8 lbs, Deborah!!! I am absolutely thrilled to read that you gave it a try and realized you could do it. Yes, you will likely feel some slight muscle soreness, but you will also see changes when you use the weights that challenge you. You won’t be back to upper body exercises until next week and by that time, you’ll be ready for more:) Also, a 5 second increase on the plank is amazing, too!

  • I missed yesterday, so I did 8 and 9 today! Also, doing a short cardio before seems to help! Thank you, Hope everyone has a blessed day!

    • I’m glad to read that you did cardio first. I do find it helpful to do a cardio workout first to get fully warmed up and ready for the strength exercises, especially on the leg days. Ideally, try to just do one of these strength workouts a day. I created the program in a way that the muscles you worked will get a day off to recover before we work them again. If you feel some muscle soreness tomorrow, just do cardio and you can catch up by doing ‘day 10’ on the weekend.

  • Hi Jules: another great workout. The push ups was a little hard for me but I did it. My arms were burning. I really like this workout. 😅😅😅

  • Hi Jules, I decided to switch it up today and do strength first (after 5 minutes warmup). And then do a cardio. I very much enjoyed all of the arm work and even the plank and push-ups, hard to believe! I hope that means I’m getting a little stronger! Thanks Jules, I’m grateful for these workouts.

    • I love that you enjoyed the exercises. I find as we get stronger, we often want more since we get a taste of how good it feels to be healthy and strong.

  • The joy ismine that I could have joined you. Thanks for the exercises and for the visual joy, the nice flowers in the color of your shirt.

  • I hope that you have a. good feeling about yourself for being so sincere and caring about others,I have thoroughly enjoyed these strength workouts,I pushed myself to do 50 sec on my forearms and I did 15 of the pushups on my knees,hopefully I will eventually be able to do the full pushups or whatever they’re called,Thanks

  • Running a day behind so just finished this one. Did a cardio workout before and I think that definitely helped. The bicep one was challenging as I used a heavier weight but it felt good to be challenged. Feeling stronger in the plank which is great. Didn’t wobble as I usually do. I have to watch my shoulders on the chest exercise as they are not great. All in all I really enjoyed this and I am loving the whole series. Thanks for doing them Jules.

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