Weight Training Workout for Seniors & Beginners // Compound Exercises for Strength
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- Опубліковано 8 сер 2021
- Thanks for checking out this full body strength training workout. In 30 minutes we will perform exercises for the entire body using dumbbells. I'm using 8 pounds in this workout, but please start with lighter weights if this is your first time working out with me! My workouts are perfect for seniors and beginners because we go at a nice pace and really focus on form.
This video uses compound or combination exercises for better performance in your everyday activities. If you feel it is too much to do these moves at once then please start slow and just do one move (just arms and not legs). As always do not perform any exercise that you are uncomfortable with or that causes you pain. If you have a question regarding your ability, it is best to check with your doctor.
This video focuses on building strength by using dumbbells. Having better strength allows you to do more in life and makes you feel better, AND avoids injury! Stronger muscles burn more calories and helps reduce bone loss!
After a warm up we will perform about 2/3rds of the exercises in a standing position. We will then move to the floor/mat for some chest, tricep and abdominal work. We will finish with some stretches. Please make sure you finish the workout with the stretches. Stretching and working on flexibility is just as important for the muscles as strengthening movements, and it helps reduce soreness.
Thank you for working out with me.
Be sure to check out my other awesome workouts specializing in seniors and beginners that are never boring!
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Thank you, I so appreciate your workouts!! Years ago (and a few injuries back) I used to enjoy working with weights. A while back, I tried to build strength with a trainer at a gym but felt unengaged with the routine of it, and its focus on strength over mobility. YOUR videos are interesting, supportive, and progressive enough for me to build back my strength while moving despite abdominals that have grown weak over time. I am encouraged once again in working with you!
That’s great Shanna! Thank you for your kind words! I’m so happy I am able to help and it’s great that you are once again motivated, good for you! 🙌🏻
71 years young and loving this workout. I need to build my strength and this is helping me. Thank you.
I'm 73, and have been doing this workout for awhile now. Today is the first time I've been able to make it through the entire workout! Progress!!🎉
Wow! Good for you Jean, I hope you are proud of yourself :)
I have been doing your workout every morning before I walk my dog. I ABSOLUTELY love your workouts. I'm a 65 yr old and this now this part of my daily routine. The 30 mins goes sooo quickly. THANK YOU
Yay! Thank you so much Wendy. Keep up the great work :)
Lauren, thank you so much for your workouts. I’m 64 years old and have never been athletic, although I’ve always tried to get regular exercise. Many workout videos are too difficult for me or just not fun. Your workouts are challenging for me, but not impossible. I like the peaceful background, the music, your kind and encouraging voice, etc. Thank you again!
You are most welcome Johnie :) I'm glad my workouts are a good fit for you and I appreciate your kind comments!
Love this workout because as a life-long exerciser who is now 65 yrs old, I want workouts that still challenge me but are safer in regard to potential low-back injury, etc. This workout struck just the right note!
Almost 70. I’m regular with yoga and walking. Feeling old these days and too saggy baggy after a month long recovery. Thank you! Perfect routine to get me into weight work so I’m glad I never got rid of these dumb bells after 25+ years!
Wonderful! Nice job getting back into weight training, I'm so glad you liked it :)
I’m 80 I love squats, RDL’s and lunges ❤
I love to hear it Konnie!
THANKYOU I’m 65 and enjoy being a senior lady, with this workout I feel like I’m getting closer to being strong, & look forward to the next one, as I feel safe w/ ur instruction☺️
Wonderful! Thanks for working out with me Marie :)
I really enjoy your workouts. Thank you. Even though I am not a complete beginner, I am not very strong, especially across my chest. These workouts are just the right level for me to enjoy; not too fast and challenging enough to feel real benefit. That means I stand a good chance of consistency here rather than giving up because I get demotivated. :) I also really, really appreciate the calm way you deliver instructions and the lack of jarring music and unnecessary affirmations - just practical advice about breathing and which muscles to hold. Thank you again.
Thank you so much for your kind words Lynn, I'm thrilled you are enjoying my workouts!! Thanks for working out with me and keep up the great work :)
My analytical brain loves your workouts b/c you fully explain the moves. I tried going to different gym workouts and by the time I figured out the move, they were already three moves ahead of me. Thank you SO much for being detailed in the workout moves. It is very helpful. This is the first time I stick with a program and look forward to it.
Great to hear Isabella! You're most welcome. Thank YOU and keep up the good work!
Agreed, and I love the reminders! Lauren you commented “ broken record …” No, not true -keep reminding us ,please
I am an active 61 years old woman. I found your channel a few weeks ago and LOVE it! Thank you!!
Wonderful! Thanks for working out with me :)
This was such a great and effective strength workout. Your workouts are always awesome Lauren. Thanks so much for doing what you do!!
Thanks so much Deb! 😍
I always like your workouts. I do a variety of workouts during the week, and yours are always so calm and peaceful. Thank you for sharing and your encouragement!!!
You’re welcome Patricia! Thanks as always for your sweet comments 😍
You popped up on my feed today and I gave it a try. I LOVED the workout. I appreciate so much that you are doing compound movements, and doing them slowly so we can do the move correctly.
Every time I do your workout, Lauren, I exclaim - what amazing exercises Lauren comes up with! Dumbbells are my favorite sports equipment. Exercises with dumbbells help me improve my balance. Thank you so much Lauren!
You're so welcome! I'm so proud of you for trying (and doing) so many of my workouts :)
Excellent workout! Love it that you aren't yelling and there is decent background music. I will DEFINITELY subscribe and keep up with your workouts! Keep up the good work! You are amazing!
Awwww, thanks so much Margie! I’m so glad it’s a good fit for you. 🙌🏻😀
Yes I don't like instructors that yell and talk about stuff that isn't relevant
Another fabulous routine I've just discovered. Fantastic workout and perfect for anyone with osteoarthritis - loved it! So many thanks for keeping us seniors fit and energetic...and motivated!
You bet Isabel! Glad you liked it ;)
Wow! First time I've done this workout and LOVE IT!!!
Yay! Thanks Christine. It's definitely a fan favorite :)
I LOVE all of your videos! Not too much and not too little; JUST RIGHT!
Yay! Thank you Peggy, I'm thrilled you are enjoying my videos :)
Great work out. Thanks for providing these safe, kinder, gentler strength work outs. I feel like Im getting a good workout but not going to injure myself trying to keep up.
Perfect Steve. So glad my channel is a good fit for you! Keep up the good work, and I will too!
Omg this was soooo good Lauren!!Just what I needed!Thanks 💕💕
So glad Cheryl! Thank you :)
I come back to this workout again and again, always challenging and I feel great after.🙂
Wonderful! Keep up the great work Lyndis :)
From two 74 year olds in the UK, lots and lots of thanks. God bless you Lauren.
My pleasure Les! I appreciate you working out with me :)
Awesome workout. Appreciate the verbal cues for better positioning i.e., chin up. Enjoy compound exercises.
Awesome, glad you liked it! 🙌🏻
Thank you for this awesome compound exercises, can’t believe it is for seniors & beginners. I was diagnosed with osteopenia , lacking bone density and so i embarked upon strength training at home since three years. Gradually I started with, sitting on chair exercises watching videos of Meredith to standing and advanced. She’s also awesome. The Dexascan showed improvement and continued to do twice a week more or less regularly. Now the 5lbs was very easy even with two repetitions of 15, I didn’t want to increase the weights fearing becoming too muscular and manly. So while looking for a variation I bumped into yours and am so glad. This is the third week, third time as in the first week I was exhausted though enjoyed the variation. As am 74 years bubbly chirpy young girl, want to go cautiously as some of my friends have hurt themselves by walking over 5 miles in this pandemic. Additionally I was also told in August of 2020 that there’s beginning of arthritis due to degeneration. Since am a therapist myself, I did self healing and have almost reversed it with total determination and focus. I intend doing this regularly though could not do the abs, raising my upper body as the neck hurt. God bless you my dear.
Thanks Vijaya! It sounds like you have found the right workouts for you and are on a good path. Good for you for taking care of your health and seeing improvements! Way to go!
Googled a work out with weights for 64
…THANK YOU SUCH A GREAT WORKOUT
IM ADDICTED ❤
yay! I'm so happy you found me Susan. I have many more videos like this one :)
getting back to strength training after stopping for years. this is a nice comeback. will certainly be following you!
Thanks Lisa! Great job getting back into it :)
Thank you for this workout which I tried for the first time today, after recovering from a back injury. Your pacing is perfect and enthusiasm helps to maintain motivation. I'm hopeful!
Wonderful Elizabeth! Thanks for working out with me :)
Thank you for this. I've been living a sedentary life and feeling very sluggish with the weight starting to slowly pile on despite being careful with my diet. This is a good start. Not hard nor difficult, just nice to losen up my tight muscles especially the shoulder areas. Subscribed!
You are so welcome! Good for you for getting started! I'm thrilled you found my channel. Welcome!
ALWAYS enjoy your workouts THANK YOU!!!
You're so welcome! I'm thrilled to hear it :)
Awesome workout - I'm 62 and love your workouts and calming voice and no jarring movements
Thanks so much Amy! I’m glad you liked it 🙌🏻
This workout is one of the best I've ever done. I had major surgery four months ago and once I got the go ahead to exercise again, I began to start the journey but had been hesitant to add weights. Well, today I decided to go for it and boy am I glad I did. I was surprised I was able to use eight pound weights and was super grateful for the pace as well as the effectiveness of this workout. It was so perfect that it prompted me to subscribe to your channel. Also, you're the first trainer who has been able to get me to get on the floor and do ab exercises. I will definitely have this workout in my rotation. Thank you, Lauren!
Yay! Thank you so much! Good for you for getting started with working out again. If you look at my "strength" playlist, you will find many more workouts like this one.
@@SeniorShapeFitness Oh my, good to know!! Will do.
Thank you ! Love your exercise videos. You are my go to for weight bearing exercises for optimal bone density and strength. I'm confident I will never hurt myself, thank you for taking care of me. 🌸 🤗
You’re so sweet Jackie, it’s my pleasure. I’m so happy to help 😍
My doctor told me I have Osteopenia and I just came back to Lauren after hurting myself with other trainers.
I’ve been watching-and exercising-with you for about 6 weeks. You’re an excellent coach and teacher! Please keep it up!
Awesome! Thank you Mary :)
Another great one!!! Loved the new ballet one too🥰👏🏻!! Ty LAUREN!!!
Thank you Suzanne! I love that you love both strength and ballet because they are so different! Good for you!
Great workout, I really enjoyed it. I've been looking for slower moving workouts, but still wanted some challenge, and I also want to increase my strength. I'm looking forward to trying some more of your workouts. I'm doing another challenge, but due to the intensity of it, had to slow it down to two or three days per week. I was looking for something else for the alternate days, and your workouts look like the perfect thing!
Thanks Sherry! Great that my workouts are a good pace for you. I’m glad you found me. Check out my other strength videos too! 🙌🏻
I keep coming back to this one. My muscles are so much stronger than last year. I started following you regularly and daily in January of this year. I have a different body thanks to your workouts. Feel 10 year younger.
Amazing! It's great to hear about your progress Liliana :)
Hello ! I am a retired Physical Therapist of 39 years; I will turn 69 in late July. I was into Power lifting and pretty strong until I retired 4 yrs ago; I then re-discovered Genealogy, and have been passionate, up to 6 to 8 hrs a day (on the couch). Now I am 5 ft 8 1/2", 242 lbs (was 145 lbs high school, 155 P.T. school, 175 when I met my now wife in 2003..I just watched your video, and will start (no way I can get all the way through it initially). I have hurt myself lifting heavy weights in the past, and your presentation and athletic physique are inspiring....so thank you very much...I'll check in now and then. Sincerely, Stew
Good for you Stew! I think with your experience you will gain your strength back quicker than you think. Definitely keep me updated :)
Thank you for the encouraging words Lauren !! I will keep you apprised of my progress!!
Thank you so much! Looking for a daily work out . Needed this so much💕
You're so welcome! Glad you liked it and got a good workout Norma :)
Great workout! I’m recovering from hip replacement surgery and slowly getting back to my exercise regime. This was just what I needed.
Perfect Vanessa! I'm so glad it worked well for you! Best of luck in your full recovery.
Me, too! Thanks, Lauren!😀❤
Awesome workout. Just the right amount of reps to feel it.
Glad you liked it! Thanks Joan :)
Thanks Lauren. Am in Wales, UK. Finding your senior workout, with weights, very useful. Best wishes, Anna
Wonderful Anna! Thanks for working out with me 🤩
Your workouts not only make me feel strong, they also make me feel beautiful! Thank you.
I love that Bonnie! That's an amazing way to feel!
Your voice. Your creative flow in compound movements. Your obvious passion and dedication to providing quality instructions for everyone -- especially seniors. I am sooooo glad that I found your workout sessions, Lauren. I am a certified yoga teacher and long-time user of free weights, and I've learned much from your classes. I enjoy them thoroughly, especially after having tried several other "senior" channels for strength, walking, and weight workouts. I find myself returning to you time and time again. Great job. Thank you.
You're welcome and thank you so much Kathleen! That means a lot to me especially coming from another instructor!
Thank you, I love your workouts. I have a question which ones should I do every day. Thanks
Thanks Patricia! You could do any of of the yoga, barre, walking, pilates or cardio everyday. The strength workouts I would do every other day. If you are using heavier weights, you should allow your muscles a day or two to recover. Hope that helps!
Thank you 😊
Thanks again, Lauren!! Your reminders are always welcome!!
so glad you appreciate them Martha, Thank you!
I am so happy I found your workouts! They’re exactly what I’ve been searching for! Im a beginner with weights/strength training so I appreciate your pace and your kind manner. It’s a pleasure working out with you! ❤
Thanks so much! I'm happy to have you working out with me Lee :)
Thanks 🙏 Your workouts are challenging, but always safe and easily modified if needed. This was a good one!!
You're so welcome!
Thank you! I loved all your classes, but this was my favorite!
Yay, So glad Dora! Thank you!
My husband and I really enjoy Lauren's workouts...they are just perfect for our levels
Wonderful! Thank you Mary, I love to hear this :)
First time I did this class I used 3lbs and it was a struggle! Today I used 5lbs with ease….the progress keeps me motivated and your channel makes it possible! The variety and creativity of your routines amazes me and time flies so quickly I sometimes find myself doing two classes! I’ll be 67 this year and I haven’t felt this well in a few years. Thank you Lauren! ❤
So exciting Rose! Comments like these just make my day!!! Thank you for your kind words and congratulations to you. YOU are the one doing all the hard work :)
I am so thankful I found your channel. I used to workout a lot but had gotten away from it. A little older and a lot wiser I’ve decided to get back in shape but in a more gentle manner. All of your workouts are perfect! Challenging but still doable. Your instructions are clear and easy to understand. I look forward to working out with you each day. It’s no longer a chore. Thanks so much!
My pleasure Staci! Thank you for your kind words and I’m thrilled my workouts are perfect for you! 😍
Upper 60’s, reasonably active. Decided to use weights to help with strength training and Google led me to your channel. Love this video working with weights and compound movements. With golf season starting up soon, I think more than a few of these exercises will benefit me on the golf course, too. Thank you for what you do to help others be more fit.
Awesome! Thank you Diana. I'm thrilled you found me and yes, this is great for golf :)
First time going over 30 minutes and feeling very happy. Thank you, Lauren. This was just the ticket.
Wow! good for you Darby :)
Hi, I've been doing your videos for 3 weeks now and love them. I am 63 years old. The hardest part for me is sitting crossed leg at the end of this video to stretch. I can not sit up. Is there an alternate way to sit. Thank you.
Thanks Judy! If it's more comfortable you can sit with your legs in front of you (slight bend in the knees is ok). But if that is still difficult for you to sit up tall, then I would move the stretches to a chair. Hope that helps!
Always come back this one!
Good favorite to have :)
Lauren this was another winning workout! I am so glad I found your channel. Thanks for helping us keep and build strength with encouragement and challenging but doable workouts.
Woo hoo! Thanks Jill!
Thank you, Lauren, for demonstrating the weight training moves with plenty of modifications to make it a little easier for us beginners! Your calming voice and excellent instructions made my workout feel like I was in your studio. I’m out of shape, but I’m hopeful I can turn the clock back. Thanks from a new subscriber!
Yay! Welcome Nancy! I’m thrilled you found me and enjoyed the workout 💜
Great workout! I workout with you almost every day. I am so glad I found you in your corner of the world. Thank you Lauren.
Thanks Linda! I’m so glad you found me too! 💜
I'm so thankful to have found your workouts!!!! They are what I've been searching for!
Wonderful Stacey! That makes me happy too 💜
I've been looking for a workout like this for ages, absolutely love this one, thank you x
My pleasure Deb! So glad you liked it 🤩
I really appreciate this video--the pace is good, your presence supportive and encouraging. thank you so much.
You're very welcome Marci! Thank you for your kind comments :)
I am in 39, never worked out with weights.. but this was so relaxing and actually I could follow it. Thanks a lot.loved it ❤️
Yay, that’s awesome! Nice job getting started and thanks for working out with me!
Thanks again for this wonderful workout! I so appreciate your thorough instruction!
My pleasure Mary, I'm thrilled you enjoy it so much!
Thankyou 🙏Thus was perfect, looking forward to getting stronger again. I love your gentle voice .
Wonderful! Thanks for working out with me Louise! 💜
Slowly recovering from severe neck sprain…this was gentle, effective…perfect! Thanks a bunch…so glad I found you
Wonderful! I'm so glad you found me too Daphne :)
Thanks so much for a new workout. Loved it.
You’re so welcome Adele! Glad you loved it! 🙌🏻😍
Thank you for an amazing workout! I’m so glad I found this video and I look forward to doing more with you!
Excellent! Welcome Sheryl and thanks for working out with me 💜
Thanks Lauren- I’m 65 and this is just what I was looking for to get in better shape. And I appreciate that you didn’t mention the word senior at all!
You're so welcome! Glad you enjoyed it :)
First time trying your style and I loved it. Thanks for the easy to follow, precise instructions.
My pleasure Virginia! Welcome to the channel I'm so glad you found me :)
Many thanks. Would love to see more of these 20 to 30 mins. with warm ups and cool downs included. Your videos are the best.
Thanks Mark! Have you done this one? ua-cam.com/video/sg1o8zvhNWk/v-deo.html
Brilliant workout design!
Thanks Lynn, glad you enjoyed it :)
That was a really excellent workout, some really great new stretches, and thanks for being quiet and thoughtful instead of loud and obnoxious!
I totally agree, she is so calm and always look forward to new workouts.
Thank you so much, your exercises are so good, I love them!
You’re so welcome Olivera! Thanks for working out with me 😍
Hi Lauren, thank you so much for all your video's. I hope you keep enjoying making those and wish you a happy life!
Thanks so much Rianne! I appreciate your support:) I will keep the videos coming :)
Thank you so much for your AWESOME workouts..... I'm 52 and these workouts are so doable. I love them!!!!
Yay! Thanks so much Lynn. You are most welcome :)
I love all your workouts! This was the first time for this particular weight training workout for me. Loved the all around work out, especially the floor exercises!
Awesome Lollie! So glad you liked this workout too. Thank you :)
Can't believe I found you! A miracle! I'm 75 swim every day but need strength training as I travel and lots of walking! Bless you
Wonderful! Welcome to my channel Diane, I'm so glad you found me too :)
First time with this workout and really enjoyed it. All around great experience! Thanks!
Awesome! You are most welcome Susan 🤩
Fantastic workout. Challenging, safe and controlled. Thank you.
You’re welcome Liliana, so glad you liked it! Thank you! 😀
I just discovered your senior exercise channel a few weeks ago. I have enjoyed the strengthening exercises and especially this one today. Great weight bearing and functional lower body workout. Thanks!!
Yay! Thank you so much Pam! I love that your are enjoying my workouts :)
Thank you for helping me get weights back in my life! Your workouts are excellent! Thank you, thank you!!!!
Yay! You’re welcome Susan. Thanks for working out with me 💜
Nice and easy start for me I’m 53. I love this routine. Thanks.
Wonderful! I’m so glad you love it Guadalupe 💜
Really felt my back muscles have had a workout. Thank you!😅
Great! Good job Marilyn :)
Love love this workout. Thank you 💓
You're so welcome! Thanks Arlene :)
Again, another fantastic workout by you! Your videos are so clear, paced correctly and have great technique that you gently walk the viewer through. Thank you for taking the time to produce these wonderful workouts!
It’s my pleasure Virginia! Thank you for your kind comments 🤩
This video is, without question, the best (fairly gentle) functional strength training video I've done (and I've done dozens of them). Thank you so much for putting these videos together. Love your channel.
Thank you so much, I appreciate that!!!
I used to enjoy working with weights as well, was a caregiver to my parents and stopped - this was gentle on my joints, I really appreciate your videos.❤️
Thank you Joanne! I’m glad this was a good workout for you 💜
Nice to meet you❤ Thank you so much. LOVE YOU:)
You're welcome and thanks for working out with me :)
On a road trip w/ my husband thru the Oregon Coast and doing your exercises that work well in a small RV space. Glad to have you on the trip.
Awesome! Glad to be there 😆
I truly enjoyed this routine, from beginning to the end Lauren.. Actually, I like all your weight routines ❤️.. They're doable and strengthening and you explain what the movements are for. Bring us more!
Awesome Regina! New one coming soon! 💜
I really loved it! My whole body feels stronger all over. I have a lot of progress to make but feel safe with your pace doing it. I am 73yyoung! Thank-you Lauren.
Wonderful! Nice job Char! 🤩
Good job
Having just found out I have osteopenia and also being put on medication which causes bone thinning, I am so pleased to have found this video to hopefully fight against developing osteoporosis. 😊
Yes Paula! Keep up the good work! I have lots of strength building videos that will help :)
Just finished this! It was a perfect work out for me. I am just restarting to tone again after several months of low activity because of an injury
That’s great Shelley, I’m so glad you liked it! Make sure to check out my other videos too! Hope your injury heals nicely!
I appreciate and love that you do compound exercises. I hate when I have to choose between upper or lower body! As others have said, thank you for this pace while still challenging us. Today I upped my weights and it was challenging! I enjoyed every minute of it and will be doing your other videos as well!
Wonderful Donna! So glad you liked it and great job increasing your weights!
Thank you, I will come back to this and try that. I worked out at the gym for decades and finally age and enough injuries caught up with me. I'm trying to get back into some sort of decent shape at 63. Thank you.
Good for you! I hope you like it :)
You NEVER fail to give me options to work out for my current need....I had to get a good amount of cardio and also strength tody - your workouts hit the mark! As always, love the variety, your flawless direction and the effectiveness of the sessions!!!!
Awesome Callie, so glad you got the best workout for you!
Thank you for reintroducing me back to weights! Great workout again!
You're so welcome Denise, good for you, you should be proud!
Just the right amount of fun and challenge! Thank you 🙏
Glad you enjoyed it!
Lauren these workouts are perfect! Calm presentations with no craziness! I love that you don't rush! Love the setting. Wish I'd found this years ago. I'm 66. You are much appreciated.
Yay! Thank you Noreen. I'm glad you found me now, and I'm not anywhere anytime soon :)