Strength Training Workout for Beginners & Seniors // Isometric & Balance Exercises!
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- Опубліковано 10 січ 2025
- I'm excited for you to try this new strength workout! This video will be a different challenge for you because it focuses on isometric exercises. An isometric exercise is when we hold the weight in a static position so the muscle stays contracted. It's a great way to work our muscles in a different and functional way. Give it a try and let me know what you think!
For demonstration purposes, I'm using a set of 5 pound hand weights. Feel free to go lighter or heavier based on your abilities.
Osteoporosis friendly! This video is perfect for strength training for seniors with osteoporosis. There are no movements that include rounding of the spine or twisting the back and the strength training is perfect to build muscle mass and bone density!
You may also want a chair nearby to assist with any balance challenges or modifications.
The entire full body workout is performed in a standing position.
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I don't have osteoporosis, but I want to have strong muscles. And doing this workout I felt that the isometric way of doing the exercises with dumbbells increases their effectiveness. In short, whatever our dear Lauren suggests to us, everything is for our benefit. Thank you very much, Lauren! Have a great week! ❤❤❤😊
Fantastic! Thanks and I hope you have a great week as well :)
I so love this workout. I feel like I’m stretching and strengthening my muscles at the same time. Thank you again for another thorough workout at a short time. Very efficient and effective.
So glad! You are very welcome ;)
I am very grateful that I found your channel. I think the isometric and balance exercises are helpful against osteoporosis. I will fight and try it to do it often with you! Thank you so much❤❤❤
That one was wickedly good! Lots of shaking going on but only in a good way. I hope you’ll do more isometric exercise videos like this. Thank you, Lauren!
This is a great workout and I had not idea that isometric exercises could be so rigorous. Would love to see more isometric workouts in the future Lauren.
Sure thing Karen! Glad you got a good workout :)
Yes. Please do more isometric exercises. I loved this. I was really able to feel my muscles working!
Thanks Connie! Great t hear you got a good workout :)
@@SeniorShapeFitness I so agree with many of your fans please do more isometric exercise workouts….I really really loved it. Please video more.
Lauren - I love the diversity of your workouts. Your viewers can never be bored. There is a workout for whatever you need to work on. Bravo, once again!
Yay! Thanks so much Corinna :)
Yes! I need the variety and Lauren gives us so many options. Thanks Lauren
Lauren, I wanted to once again thank you for all your advice and workouts that you provide to your fans! I have just recently returned from a three week, tent camping adventure with my husband, oldest daughter, her husband,,and five grandchildren. We started in the mountains of West Virginia and traveled across the country to Glacier National Park, down through the Teton Mountains, into South Dakota and the the badlands. We stayed on a pretty busy schedule, camping, hiking, and sightseeing! I couldn’t have done it without you! I started your workouts in April, wanting to build muscle but also knowing this trip was in September. I built strength in my arms, shoulders, legs, and back! I knew this trip would take strength and I got that from following your routines! Thank you! I know you hear this all the time from your viewers but sincerely, you have made such a great impact on so many people, their quality of life, their mobility, and their endurance! Thank you for helping me on a once in a lifetime adventure!!
Wow! Your trip sounds amazing and I'm so proud of you Kathy! YOU did all the hard work. It's nice to hear that my workouts helped get you stronger and I appreciate your kind words. Keep up the awesome work, you are an inspiration to many :)
Dear Lauren, thank you so much for those great workout!!!
I did the second isometric workout, too, with ankles weights and it feels so gooooood. Those isometric are so challenging that I would love to have more of them. ❤😅
Dear Lauren, I've been having terrible body pain because of menopause and have tried almost everything. Now I'm following you doing the exercises with dumbbells which works so well for me. My husband doesn't have to give me massages to ease the pain at midnight any more. I'm so lucky that I found you. Thank you so so much!
good for you! I'm so happy to hear you are feeling better with my workouts :)
I have osteoporosis and in fact just had my bone density test.This is such a welcomed exercise for us that must be careful with our bones.Thank you so much, Lauren.
You bet Judith! Keep up the great work :)
I agree ❤
I really enjoyed this format! Please do more of them. I love all the variety in your workouts! Thank you! ❤
Will do!! Thank you 🤩
Lauren this is a wonderful new workout. I have been working out with you for about a year. I am 70 years old and finally realized I need slower movements and no jumping for my body. My mind still wants to workout quickly but not the body. Anyway I am so grateful to have found your site. Keep bro going ud these great workouts.
I sure will Renate! You keep up the great work as well :)
Shorter workout is my preference and this is perfect length. I’m in good shape for 67 but need to go carefully. Lots of athletic injuries from the past plus simple ageing.
I feel good after I did the moves!
Thank you, Lauren. You have helped me improve my bone density.
Great to hear Dana! Love that you feel good and are improving your bone density :)
I have either been doing videos or going to the gym for weight classes for YEARS! I've never had anyone work in isometric exercises that whole time! And, wow! They really required some strength. Thanks Lauren. I really appreciate what you offer us!
Thanks so much for trying it Luanne! Happy to have introduced you to it :)
This was great for me…challenging me. A great “shake up”! Loved it. Thanks!
You're welcome! So glad you love it :)
I loved it! Thank you. Love that there were no repeats. The isometrics more than took care of that!
Thanks Louise! So glad you love it :)
This workout was great, it was a challenge which is a positive in my book! Thanks again for helping us maintain and motivate Lauren.
My pleasure Kelli! Glad you were challenged and got a good workout :)
Thank you! I haven’t been able to exercise in 5 years due to hip and low back problems. I was able to complete this workout, a little shakily, but I did it. I am so encouraged!! Thank you!!
wow! Good for you :)
Enjoyable strength training workout, the isometric exercises were challenging but felt good. Thanks Lauren
Glad you enjoyed it Colleen!
Wowza!! This was intense…AND GREAT! Loved every minute! Would love more of these. I’ll be adding this one every week! Thank you for your generosity and creativity coming up with these!! 💪🏻😄👍🏻❤
Yay! Glad you got a good workout and loved it Rene :)
I love how the exercises in this video are designed with seniors in mind. It's important to focus on strength without putting too much strain on the joints. Definitely going to give this a try.
I enjoyed this workout, still feeling it 2 days later, thank you for your giving us such a variety of workouts
My pleasure Catherine :)
Love this, Lauren. Your calm directives and tranquil music are wonderful. I feel great and am increasing my strength. Thank you for all you do--a great blessing in my life. God's favor and success to you.
Thanks Pricilla! I'm thrilled you love it :)
Not 2 long, not 2 short...what a beautiful challenging workout. ❤ more please
Glad you enjoyed it!!
Enjoyed this very much. I like working the isometric exercises. Your 20-30 minute workouts always work best for me. Thanks Lauren!
Happy to hear that! Thanks Jan 🤩
Loved it and thanks for the motivation to keep holding it even though I wanted to stop!
Great job Mary, so glad you love it :)
Loved this workout!! Had to embrace the shake a lot but boy it was different and challenging! Thank you, Lauren! More please!!❤🎉
You're so welcome Nita! I just filmed a new one 🙌🏻
Thank you our dear, Lauren for an osteo-friendly strength training practice.Looking forward to this after work! Yaay!🎉
Excellent! Have a great day :)
Excellent bone mass builder, stress buster and mood lifter, what's not to love? Thanks so much for a tough, but effective workout Lauren!❤
I absolutely loved the isometric workout! Thank you so much Lauren as always for your diverse and well thought out workouts.
You're so welcome Jenifer, I'm thrilled you love it!!
This was a challenge, but well worth it. I appreciate the variety of workouts you offer. Keep it coming!!!!!
I sure will :) So glad you got a good workout!!
Great workout Lauren.!!!!! Really started to feel those muscle work. Love your videos. I'm 74, finally started to work out at home on a regular basis.I have always exercised, step aerobics, pickleball, hiking and walking, but I have neglected my upper body and now realize how important weight training is for my whole body. I get bored easily, but your your work-outs keep me coming back for more. Thank you so very much for being there for us seniors. Movement keeps us young!
Absolutely! I get bored easily too, so I try to keep things fresh! so happy to have you working out with me :)
Love love love this isometric workout ❤
So glad to hear you love it! thanks Janis :)
LOVE THIS!!! All your all standing strength training workouts are the best. Yes, more of this isometric and balance exercise please 🤗
Awesome Len! I just filmed another isometric workout this morning :)
This is a great workout. I am 64 and trying to get back into exercise after a 5+ yr break! TY!!
Good for you Anne! Happy to have you working out with me :)
This was great! Iso movements enhance the challenge and surprised the muscles. More, pls, and Thank You!
Awesome! Thanks so much Alesa :)
Thank you for our new weekly workout. I look forward to starting my week with a new challenging workout. Very nice Lauren!
Thanks Barbara, I love that you are up for a challenge :)
Lauren - the isometric component really came calling to my muscles! I could feel them getting stronger. Thanks again for all your wonderful workouts. I enjoy them all.
You're so welcome! Glad you enjoyed and felt this one Laurel 🤩
Loved the isometric exercises!! Could really feel it all over my body!! Glad to see a new class each week!! 😊
So glad you love it Karen 🤩🙌🏻
Lauren, Thank you! Thank You! Thank You! I've been doing several of your other workouts. They are all so good! A few days ago I tried your Cardio & Strength HIIT Workout for the first time. Wow! What a great workout! My muscles were sore for a couple of days just like you said they would be! But it was a good kind of sore! Today I tried your Strength Training Workout with Isometric & Balancing Exercises. ANOTHER WOW! I really appreciate how you show side views of the exercises, tell us where we should be feeling the muscle work, and tell us when we should be inhaling and exhaling. Sometimes its obvious but not always (for me). All of your instruction and reminders help to make sure I am doing the exercises correctly. Thanks again! I appreciate you! Abundant blessing to you, lovely lady! ~ Teresa
Thanks so much for your positive feedback Teresa! I'm thrilled you are enjoying my videos and instruction. Keep up the great work :)
Loved this new workout Lauren. Tough, but could just manage it so it was a great challenge. It’s your variety that keeps me working out with you. Thank you
You're so welcome! Love that you enjoy the variety 🤩
First time doing isometric exercise. It was enjoyable, and thanks, Lauren, for a good warm up and after stretch.
You're so welcome! Glad you enjoyed it 🤩
Hi Lauren...thank you for this challenging workout! I so enjoy the variety of your workouts. Wow! I started out with 6 lbs but had to drop to 5 lbs. Would love to see more isometric training. Thanks always for keeping us in shape !
You're so welcome! I'm thrilled you enjoyed it Dina :)
Great work out! Not easy! So proud of myself for finishing. Thanks Lauren for all the diversity. Certainly can’t get bored!
Love to hear all that Debra!
This was a great 'welcome back' to workouts after a month-long break! I just moved and haven't had much time. The isometric exercise is an excellent idea for a change of pace. Thank you!
Welcome back! Glad you got a good workout :)
Yes! I was looking for something different and this was exactly what I needed. It was tougher than I thought it was going to be, and I absolutely loved it. Thank you for such a variety in your workouts. Have a great day!
You're so welcome! Great job Cindy, I'm thrilled you love it :)
This was my first time doing this workout. I LOVED IT! Please do more of these workouts! I got a great workout without lots of reps, plus I had a heavier weight standing by, but no need! All your workouts are amazing - I do a lot of your strength workouts for bone density. This one was amazing! Thank you, Lauren! 🙂❤
Wonderful! Thank you so much Sarah, I'm thrilled you enjoyed it :)
Loved this workout. The isometrics really add an extra dimension! Thanks for another great workout!
I'm thrilled you love it Barbra! You are most welcome :)
This is fantastic Lauren.! Thank you so much! I love new challenges for my work outs.
So glad! You are most welcome :)
Nice addition to your long list of great workouts. Thank you!
You're so welcome! Thanks Martha :)
This is my new favorite workout. Great warm up and weights exercises. Thanks Lauren!
You're so welcome! I’m thrilled it’s your favorite Eileen 🤩
This workout was so effective and I willed myself to do the isometric exercises I hope we can see more isometric workouts in the future TY Lauren
Glad you found it effective! New isometric workout coming soon :)
Whew! That was a great challenge, Felt good. Thank you. Kim
My pleasure Kim, glad you got a good workout :)
Really liked this work out. It hit all the main spots in a short time. Would like more of these. Thanks Lauren.
More to come! Glad you enjoyed it Jacquie 🤩
Another challenging workout. I can believe how much sweat!! Again THANK YOU so much for providing these workouts.
My pleasure Gail! Glad you got a good workout :)
Excellent video workout for seniors with balance issues! Thank You.
My pleasure Roslyn, glad you enjoyed it!
Isometric holds were hard but so rewarding. Thank you Lauren for always challenging us. That’s why I like your workouts!
So glad! Thanks for being up for the challenge :)
Great challenging workout Lauren! Please do more like this! Love all your videos and content! ❤❤❤
Thank you! Will do!
Thanks!
Yay! I am so thankful for your support Karen :)
Ty, Lauren.🙌♥️ After yesterday's fast walk to the beat workout, this was a great one to do. Loved it!!💕💕 Blessings always. 🎉
Wonderful! Happy to hear you love it!
Thank you, Lauren, this workout was a great fit for me. I am ready to move on to heavier weights. I genuinely appreciate the diverse workouts you present on your channel. My body and mind benefit greatly from your videos!
So happy to hear it Jacqueline!!!
Really great way for strength and core. Totally enjoyed the workout.
Glad you enjoyed it!
Orangetheory came into my town and a lot of people my age at 60 are joining it along with taking their goalie shots which is wonderful for them. I just a little nervous about it as well as spending $160 a month as their promo amount to start. I scrolled UA-cam, and I found you and although it pains me to say I am a senior there is no denying it lol. I did this work out and I have to tell you it was perfect. I felt successful and I also felt my muscles being worked. I am going to be religiously doing your program here. Thank you so much for uploading this series for seniors it’s empowering and I truly appreciate it.
You are most welcome Caroline! I think you will find my workouts are challenging but doable and you will definitely see results! So happy to have you working out with me :)
Amazing..Thanks Lauren..Please make more content with isometirc workouts..This is the first time I did isometric and found it working every muscle ..Pace and length of the workout is perfect
So glad you enjoyed it! A new isometric is coming in a few weeks :)
The positivity you bring to each video is amazing. I always feel great after your workouts!
Thank you so much, I appreciate that!!
This was a lot more challenging than it looked - I loved it. I had to "embrace the shake" a few times. Thank you Lauren!
Awesome! so glad you got a good workout :)
Thank you. Your workouts keep me motivated because I like the varied durations.
Thanks Barb, that's great to hear :)
WOW Lauren what a great class loved it thankyou see you tomorrow 🙋💐❤️
Yay! glad you love it Julie :)
Thank you for your creative ideas for the isometric & balance training 💪❤️👍
You're so welcome Ruth!
December 12, 2022- I absolutely love love love your videos. So much variety. I'm 62 and after only about a month every other day, can really tell the difference. Definitely senior friendly. So relaxing and works on all areas of the body.
Wonderful! So glad you are loving my videos Lucretia! Keep up the awesome work ;)
Great strength workout. Challenging, but rewarding. Really like the variety in the workouts you post.
Glad you enjoy it! Thanks Victoria :)
Really felt the isometric moves challenging in a good way, brilliant workout thank you Lauren❤️
Awesome! Thanks so much Patricia :)
Thank you so much I get so excited when I see something new.
I'm so glad!
I use your videos regularly as part of my fitness routine. They are so well done! Much appreciated!
Thanks so much Angela! Keep up the great work :)
Thank you for posting another standing strength training video! I appreciate how you provide clear instructions. I also appreciate the variety of formats/exercises!
Strength training is admittedly not one of my favorite things to do. However, I recognize its importance. I also find it myself more motivated because the workouts do not follow the same format each time.
Great Ariana! I try to keep my videos interesting :)
Very effective workout. I especially liked the butterfly exercise. I found it quite effective.
Great to hear! Thanks for working out with me :)
Yes, I liked the isometric. And the diversity of your workouts. They sure are a cure for exercise boredom!
Thanks Betsy, I appreciate that!
Loved this workout. Simple yet very challenging and effective! I felt the burn!
So glad to hear you love it and got a great workout!
I never realized how effective isometric exercises could be until I tried them. Holding those positions really makes a difference. Looking forward to incorporating this into my routine.
I really like your workouts specially those strength and balancing exercises. I am 59 years old and can still follow your exercises because they are not too fast nor too slow. Hoping you upload more of this workouts. Thanks and more power. 👍🙂
Thanks so much Gemma! Glad you enjoyed it ;)
very enjoyable Lauren ... love that it was isometric and added to your workouts ... felt very strong ... have a great day
Glad you liked it!! Thanks Peggy 🤩
Great challenge this one! It was hard but doable. I hung in there great until the last two moves & my muscles just couldn't do the isometric hold. But that's great cuz now I have a goal to shoot for & that makes it more fun. Thanks so much for all you do, Lauren!
Yay! Love your positive attitude and that you are up for the challenge Jeannette :)
Definitely enjoyed this routine. Would love to see more like it.
Will do!! Glad you enjoyed it Christina :)
Excellent workout-very challenging , just what I was looking for. I would love more isometric exercise/workouts. Thank you Lauren!
You're so welcome! I’m planning a new one soon 🤩
Thanks Lauren. 🙏
You're so welcome! Thank YOU again for your support!
Thank you!!! Another great variety of moves.
My pleasure Ann!
Thank you Lauren. Great strength workout. Love the isometric moves. Xx❤️
So glad! Thanks Sue :)
I love I love your longer workouts with heavier weights! Please keep them coming thank you!
Great to hear Deborah! I'm working on a new menopause workout with heavier weights :)
Great workout, Lauren! I love isometrics and enjoyed that little twist to the weight training. More please!
You bet Laura, just filmed a new one today!!
Wow, what a fantastic workout! Yes please, more isometric exercises! 😃
You got it Ann!
I have osteoporosis and believe the isometric hold is good for loading the bones….thanks for continuing to produce great senior workouts….building bones and muscle!! God bless you Lauren!
My pleasure Sharline!!
This is a great workout. Slow and steady.
Thanks Sandra, glad you enjoyed it :)
This was really good, great add on to the 20 minute fun dance walk.
Awesome combo Nadia!!
Another great workout! The isometric holds really added some punch!
They sure do! Thanks for trying it Laura 🙌🏻
Loved the new workout. Great way to start the week. Challenging...but in a good way! Love the variety of your workouts. Thank you.
So glad you love it Kiki! Thank you :)
My first isometric exercises. Fantastic, so great for my muscles, functional moves, and for our bones!!
Absolutely! Thanks for trying it Elizabeth :)
Wow! This was a great video! Thank you Lauren❤
My pleasure Ivette! So glad you like it :)
I love the isometric w/o... great morning routine! Thank you for putting these together ❤️
You're so welcome!
Thank you for pointing this out to me, I shall definitely dive into that workout too!
Loved this workout! Thank you so much for all you do for us!
You're so welcome Karen, I'm thrilled you love it !!!
Excellent workout, such clear instructions and a perfect pace! I love your workouts!
Thanks so much Deirdre! I appreciate that :)
Great workout! Thank you again, Lauren! I love how you keep challenging us. This was a tough workout but it was doable! 😊
Excellent! Thanks so much Patti 🤩
i love this set! your workouts are perfect daily for me and i enjoy and appreciate the selections. i can choose one or two per day and never do the same twice, at least not yet. thank you Lauren💗
You're so welcome! Thank you for you kind words Laura :)
Thank you Lauren for an amazing workout. Appreciate your clear instructions and pace of the exercises 😊
Thanks Sandi! Glad to hear you think it's amazing :)