September 26

Upper Body Strength Workout for Seniors and Beginners


Welcome to our Upper Body Strength Workout for Seniors and Beginners! In this video, we'll guide you through a gentle yet effective routine that focuses on strengthening your upper body. My mom does most of the exercises in a chair for added accessibility, while I demonstrate standing variations and one floor move. This workout is perfect for anyone looking to improve their upper body strength and flexibility, regardless of age or fitness level.

As we age or start our fitness journey, it's crucial to prioritize upper body strength for several reasons. First and foremost, a strong upper body helps with everyday tasks like lifting groceries, reaching for objects on high shelves, and maintaining good posture. It can also reduce the risk of injury and improve overall mobility.

Our routine consists of five simple exercises, repeated three times for a full upper body workout. We'll target the arms, shoulders, chest, and back, helping you build strength gradually and safely. We use dumbbells for 3 of the 5 exercises, but you can use no weights or the weights of your choice. I use 8 and 10 pound weights and mom uses 3 pound weights. Here is a link to a video on how to choose the right weight for given exercise:

✳️ Push Ups
✳️ Rows
✳️ Tricep Extensions
✳️ Bicep Curls
✳️ Arm Circles

Remember to listen to your body and make modifications as needed. This workout can be done at least twice a week with at least one day of rest between sessions. Always consult with a healthcare professional before starting a new exercise program, especially if you have any medical concerns or conditions.

So, grab a sturdy chair and let's get started on the path to a stronger upper body. Don't forget to like, subscribe, and share this video with others who might benefit from this workout. Let's embrace a healthier, stronger you together!

00:00 Introduction
01:01 Warm Up
03:10 Round 1
11:44 Round 2
19:38 Round 3
26:01 Cooldown

Estimated number of calories burned:
🏋️‍♀️ 120 lbs or 55 kgs: 180 cals
🏋️‍♀️ 200 lbs or 91 kgs: 200 cals

Note: this estimate doesn't take into account differences caused by body mass, body fat, age, sex, efficiency of movement, and conditions like high altitude that may have an impact on the energy required for an activity. Also, these calculations are calculated based only on time spent in movement.

This workout is a perfect complement to our 30 minute Strong Legs & Core Workout: . By doing both, you’ll get a 60 minute full body workout!

Want more upper body workouts? Here’s a link to our full playlist: And here are some specific suggested workouts:

✅ 5 Minute Upper Body Workout:
✅ 20 Minute Upper Body Workout:

yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Let’s say “yes” to our next adventures in fitness and life.

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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.


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  • So happy to see this! I will be doing this tomorrow- it’s night time here in my country (Philippines) Thank you so much❤

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