STRENGTH TRAINING for BEGINNERS | Build strength, get toned & speed up metabolism!
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- Опубліковано 12 лип 2024
- This is a beginner strength training workout created for seniors and beginners who have little-to-no experience. Strength training is great to building strength (obviously!), to get toned and best of all, to speed up metabolism! I explain each exercise as we go through them to ensure you understand proper form and technique. Even though I teach the exercises while standing, most of the exercises can also be followed by sitting in a chair. We'll cover all the major muscle groups today. There will be no music in the background today since a lot of viewers have expressed they prefer no music when I am giving instructions. Please feel free to put your own music on in the background:)
I did not include a warm-up simply because I feel a lot of people will do a cardio workout before. I will be uploading a 5 minute warm up soon which you can do prior to this workout. Or, choose one of the short workouts I have uploaded already so you are properly warmed up before lifting heavier weights in this workout. Please challenge yourself by using heavier weights than you might usually use (I've explained it all in this video so you'll understand what weight to use). Feel free to message me on my website (www.improvedhealthforseniors.com) if you have any questions.
Please subscribe and write a comment! I'd love to hear from you! Feedback is always welcome!
Wishing you improved health!
Jules
Disclaimer: You should always consult your physician before starting any 'Improved Health' fitness program or any other fitness program. This content is not medical advice and is intended for general education and demonstration purposes only. The use of the information provided in this video is solely at your own risk.
If you like the picture in the background, you can purchase it here: amzn.to/3iykrUs - Навчання та стиль
Thank you so much! because of the simplicity of your work out I have continued with weights for three weeks, three times a week. That is the first time I have ever followed through! GodBless!
Oh wow! That put a massive smile on my face! Thanks so much for sharing that with me. I'm thrilled! In case you haven't seen it, I have strength workout calendars on my website under the tab, 'workout calendars' so as you progress, you can follow those if you wish (or maybe that's what you're already following).
I'm glad that I found your video. I just tried a none beginner video on UA-cam and almost fainted. It was too much. So I am glad you've provided a more gentle option! Thank you.
Welcome to my channel! Just to help you navigate the channel, I create 3 levels of workouts (gentle, beginner and intermediate) and categorize them all into the playlists. I hope you enjoy more of the workouts when you try them out.
Very grateful for these beginner sessions with an eye to form and heaps of useful tips and information. Thank you form a 63 yr old :)
Thanks for your great feedback, Sandi.❤️
Jules, I am going to be doing these 4 strength training video workouts for the next 8 weeks, I think it will be beneficial to strengthening my muscles. You are such a great instructor for all of us seniors. This was a really good workout for my muscles along with a cardio, abs and stretching workout and then to relax with the 3 minute (7 minutes) breathing workout.....Thank you again for taking you time out to making these video workouts for us, you're an angel from heaven....God Bless....have an awesome day..... Anne
Aww, thank you so much, Anne. That means a lot. I'm glad you're going to be doing more strength workouts as well.
Wonderful! And thanks for adding the stretches at the end...you know I'd probably skip them otherwise, even though I know I shouldn't. Thank you so much for these great workouts. Scaling back at the gym again, for health reasons, so it is really helpful that you so frequently post new workouts.
(smiling)...yes, I thought adding in the stretching might help because we are all guilty of not stretching enough...myself included! I am happy to hear my workouts are helping although I'm sorry to hear you had to cut back at the gym due to health reasons:(
Yes Strength training Sunday 💪🔥💪 Love your sessions Jules and I need to do these more often.
Perfect!!!! Exactly what I have been looking for!! Thanks for doing this Jules!!! 🥰🥰
Thanks so much, Linda!
Thank you so much for the wonderful exercises for the beginners
I like your training exercise programs very much. You do such a good job explaining proper technique to achieve muscle strength and you are concerned that your viewers are safely doing them correctly.
You are so right...I am absolutely concerned and want to make sure people get the most out of the workout and do each exercise safely and correctly. Thank you for mentioning it:) I definitely want to get more people to enjoy strength training and reap the benefits.
Thank you so much for all of your video’s. I do one of them every day. I greatly appreciate your instructions especially so I can get the form right. I like thar you have the no talk versions. Once I get the hang of it I can go a little faster. I feel strong enough and have enough energy to play golf and pickleball. Thank you so much!
Thanks for your feedback, Sandra!
Hi Jules. Thanks so much for this pacing and naming targeted muscles. I'm in late 70s, have back issues, so I used 2 lb weights and a had good workout. I too am so glad you did the stretches at the end. I knew they'd be the right ones for this workout. I so appreciate that you talk in such a pleasant, conversational way not yelp as I've heard others do. I've been telling family and friends how terrific your program is. Bravo!
Thank you so much, Fran. I'm so happy to see you are doing the strength training workouts in your late 70's. Getting strength now is so important to keep you strong, keep you walking longer and preventing falls. Good for you for taking control of your future. Thank you for your feedback and for your kind words:) And, thank you for sharing my videos! ❤️
Jules: Thank you for this strength training workout. Happy to see you are using heavier weights because that’s what I try to do with strength training. I have recently been trying a strength workout followed by a cardio workout daily. I’m feeling very healthy and strong at 67! I plan on staying that way with the help of your excellent workouts. Thank you!💪💪
Thank you so much, Joann! It is amazing how strong one feels when strength training is started and continued. The great thing, too, is that it doesn't take long to get strong and to feel a difference. I am happy to hear you feel the benefits:)
Hidden 💎.
Finally helped a true beginner with all the needed information.
Thankyou very much ❤
Good day!
Thank you so much for your message! I really appreciate it.
Thank you for beginner strength workouts! Most videos are way over my head and this was a good beginner workout! I'm subscribing
Thanks for your feedback, Stephanie! Welcome to my channel and thank you for letting me know that you're new here. Just to help you navigate the channel, I create 3 levels of workouts (gentle, beginner and intermediate) and categorize them all into the playlists. Congrats for starting strength workouts!!!
Thanks for the great ‘starter’ workout. This was my first strength training workout in years and I’m motivated now!
Oh, excellent! In case you haven't seen them, I have several workout calendars in levels on my website (under the 'workout calendar' tab). Strength training makes a massive difference in seeing change so congrats for starting!!!
Thank you so much. I have a chronic illness that doesn't let me do a lot of physical exercise due making me constantly tired and fainting a lot but i want to exercise mainly for my mental health. This was really easy to follow and i had fun doing it too. Used my 4 kilo weights and i was able to complete it.
Congrats on using the 4 kg weights and for doing what you can on days when it's tough to work out. Thanks for letting me know that you enjoyed this. I hope you enjoy more of the workouts, too.
I enjoyed this workout very much! Ty! I now have my 3 sets of weights in a corner of my living room so I always see them and use them !! Looking forward to doing more of this series.
Oh, that makes me very happy to know you have 3 sets of weights! That says you are definitely understanding the benefits of using the proper weight for each muscle group. Perfect!
Jules, thanks so much for this strength video; I’m certain that my muscles will still be thanking you tomorrow! I added a couple of rotator cuff exercises because I tore mine a year ago and spent a few months in rehab. Sometimes an injury makes you wiser going forward!
Thanks Doni! Rotator cuff exercises are definitely great ones to include...I'll add those in a future video. I had to do those in the past as well. It seems most of us have some kind of past injuries. I hope you feel the workout tomorrow:) A little bit of soreness the next day or two is a good thing.
I have just found you on UA-cam!!! Your workouts are sensational and have made working out so much fun. I have committed to working out 5 days each week with you and I feel so good. Thank you so much.
Thanks so much, Trisha! Welcome to my channel! I’m guessing you already figured it out but I create 3 levels of workouts (gentle, beginner and intermediate) and categorize them all in the playlists. I also create monthly workout calendars on my website. I hope you continue to enjoy the variety of workouts!
Thank you for this strength training session
I had polio when I was young and these help me to try and build strength in my weak leg and arm.
Sixty years old next year and it has taken me this long to find something I can do and not feel I can’t manage! Thank you so much!
I am SO incredibly happy to help. I am excited for you to see changes and to get strong:)
This is what I really wanted.Very well explained.Thank you so much.🙋❤️
Thanks so much. It's a bit of a challenge creating these since a lot of people don't want talking but it's hard to ensure people are doing the exercises correctly without explaining them in detail. I am glad to hear it worked well for you:)
Just done this strength exercises loved it thank you 💪 xx
Just found you and did this workout! 🎉 love your style and methodology. Great instructions to keep us safe as we learn. Thank you kind soul.
Thanks so much for your lovely comment, and welcome to my channel! Just to help you out a bit, I create 3 levels of workouts (gentle, beginner and intermediate) and categorize all of the workouts into the playlists. I also create workout calendars which some people find helpful to stay on track. You can find those on my website at www.improvedhealthforseniors.com. There are a mix of calendars for the strength workouts (6 levels). I hope they come in helpful for you.
Thanks again,I look forward to coming home from work and your workouts
❤️❤️❤️ Wow, what a great comment to read this evening! Thanks for sharing that with me, Stacy.
I decided to do this workout again,i did the 20 min 50s and 60s before,very beneficial but enjoyable,thanks
Great combo of workouts!
I feel rejuvenated after this workout, thank you Jules
Thanks so much for sharing that with me:)
Great strength workout , very clear instructions on form which is critical, I learned that the hard way after hurting my shoulder last year lifting weiyghts. Thank you so much🙂
I am super happy to help!
Another wonderful workout at home for me. Thank you so much. I really appreciate your fitness videos and I'm hooked on doing them every day! (Almost every day!) Some days I don't feel like doing a workout, but after I have done it my mood is so good.
You are bang on with saying exercise improves your mood! It's so true that often we don't feel like working out but once we do, it helps our mood AND energizes us to do more throughout the day. I am so happy to hear you push yourself to do a workout every day (well, almost every day 😉).
The strength training week 1 and 2,should I do the same one for a week
I'm a beginner. Thank you so much!! you explain and help along the way. I need that!! I appreciate you.
Thanks so much for taking the time to comment and for providing feedback, Carole! Just to help you navigate the channel, I create 3 levels of workouts (gentle, beginner and intermediate) and categorize them all into the playlists. If you enjoyed this one, you can find plenty more at this same level under the 'beginner level' playlists. I hope you enjoy more of the workouts when you try them out.
Thank you . I’ve been following your work out for 3 weeks and I’ve bought new weights too ( haha like the other comment I see ) really enjoying your clear way of exposing and clear videos . Thx so much
So glad to read that you're enjoying the strength workouts, AND that you bought new weights. I may have told you this in a past comment already, but I'll mention it in case I haven't. I have 6 levels of strength workout calendars on my website which you can follow to continue to get stronger as the weeks go on. 💪
I started last week but I got really sore for days 😅 I have slow recovery even when I take protein shakes 😅. So I started this week and I'm aiming to do it two days this week! I'll update here!
Maybe just start with lighter weights for the first few weeks. Usually the first few workouts are challenging for the muscles but after a week or two of getting used to the exercises, your muscles should recuperate much faster.
It's not the comments that are amazing but the job you're doing... grazie dall'Italia
Ah, thank you!!! That's a very sweet thing to say/write.
Just done this with my new 9lb weights and what a difference. Quite challenging but I did it. Great workout.
YAYYYYYYY! Now you will start to see real changes. I'm so happy to read that you are using weights that will challenge you.
This was great for making sure I have the right form. Great variety and instruction. Thanks!
Thanks for your great feedback, Laurie.
Thank you so much for this! It’s exactly what I was looking for and I’ve done it for the first time today. I will definitely keep watching/using your videos as they are, I think, perfect for me and - as a massive bonus - don’t have any really annoying “music” 😂 I used to have a very active job before Covid but now sit on my bum all day. That and the menopause has helped me gain a ton of weight - Ive never been slim mind you 😉 i walk my dog briskly twice a day but I am determined to do strength training every day now too - and pay more attention to my calories. Fingers crossed! For anyone else working in metric - I’m using 1kg weights as light and 2kg as the heavier option. I greatly appreciated the stretches at the end because I wouldn't know what to do without your help. Thank you!
Welcome to my channel and thank you for letting me know that you're new here. Just to help you navigate the channel, I create 3 levels of workouts (gentle, beginner and intermediate) and categorize them all into the playlists. For the strength workouts, I have created workout calendars in 6 levels to help viewers navigate the strength workouts. I have lots more on my channel as well but the calendars do help. If you're interested, you can find them on my website at www.improvedhealthforseniors.com and go to the tab at the top called 'workout calendars'. I hope that helps and I'm so glad to read that you're adding strength workouts into your plan!
You take such good care of us! Thank you for stressing proper form and necessity of CHANGE to get results. Also, appreciate the reminder that our balance can change one day to the next.
It’s so true. So many people do the same routine day after day but results happen so much faster if workouts are changed up.
@@ImprovedHealth Years old adage: "Surprise your muscles!" I just love that you remind me of things I already know and just need to remember!!!!
@@ImprovedHealth Redid this one today from my FAVS and shared with a 76 years young friend who wants to to revisit strength training specifically to ward off osteoporosis. (Also shared one of your senior beginner strength training sessions so she could choose her starting point.) This one is fantastic because of your demos of proper form, all your coaching, and motivational comments.
Thanks so much for sharing the videos, Chris! Just so you know, I'll have a new strength workout going up tomorrow.@@chrisperkins6403
@@ImprovedHealth Oh now I'll be sleepless in Middleton, ID, anticipating another magical Monday with a new strength training workout!!!! Thanks in advance.
Loved finding this today! I did the fast interval jogging (6x2 min) program first (I ran like the wind😅) then felt the need for weights. This program was the perfect addition to my workout! You’re really making a difference, Jules! Keep up the great work.💗
Congrats on doing the 6 x 2 min intervals! That's a more challenging workout. Thrilled to see you're doing strength workouts, too! Great combo with these two workouts.
Enjoy your video workouts. This one is great and challenging. You brought up the fact that you need to change your routine day to day because in the words of Arnold Schwarzenegger "the body says I know what you're going to do today" so you have to mix it up to keep challenging your muscles.
I plan to create new routines bi-weekly so yes, that way your body will be surprised with new moves where muscles are worked in a different way. Too many people do the same thing week after week which is why change doesn't happen. I look forward to viewers seeing results and a change in their bodies:)
That was really good. Good to really focus on my form. Need to move up weights. Only to 7lbs but that's a big improvement from the 2lb I started on. Thanks Jules.
That is definitely a very good improvement! Most people use too light of weights to really truly benefit. I'm happy to read that you're recognizing you could use heavier weights now.
Just found you on UA-cam today! I wanted to get back into some strength training again and your video was perfect for me!
Welcome to my channel, Jill! Just so you know, I create 3 levels of workouts (gentle, beginner and intermediate). You can find all of my workouts categorized in the playlists on my channel. I have playlists dedicated to strength training so once you've mastered these ones, you can find more in the various levels. I hope you enjoy more of the workouts when you try them out!
Great workout! Thanks!
I have just done the session. It was easy and simple for me to follow and very effective. Enjoyed it. Thank you
Thank you for your feedback.❤️
Thank you so much! You’re really an excellent teacher!
Thanks very much, Lydia.❤️
My first ever strength training and it was great. You are a super nice instructor ;)
A MASSIVE congrats for starting strength training!!! I would love to hear about your progress as the weeks go on (if you wish to share it).
That was a great workout I plan to do this four times a week I’m trying to get back into shape. Thank you for the help
Four times a week is awesome! You'll definitely see progress quickly with doing it consistently (every second day ideally). I look forward to reading about your progress over time:)
Back to strength training today. Still managed to use my heavier weights which was good. Really enjoy the strength training workouts and I dont even mind squats!
Woohoo! Marie-Therese is back at it!
Really enjoying the strength training journey. Thanks
I'm very happy to hear you are enjoying it. Thanks for taking the time to let me know!
Thanks you so much... For the first time in life i felt like doing the workout... Looking forward to do more... U are amazing... Lots of love from India
I am absolutely thrilled to read your comment! If you need any help navigating my channel, please let me know and I'll be happy to help. In the meantime, I hope you continue to enjoy the workouts.💖
This was awesome . Thank you looking forward to more 🌹
Thanks so much for your feedback:)
Thank you for getting me started on strength training. 😊
Woohoo! So glad that you’re starting!
Yeah! Had not done this one before thank you
I’m glad you’re discovering some of the older ones.
Jules Happy New Year 🥳 thank you 🙏
Thanks Margarete:)
Much obliged Jules for the strength exercise. I need it and you present so nice. This is only my second time with you. But I'm exercising for a number of years. I don't remember if I introduced myself the first time. In any case I'll do it now, hoping for your advice. I'm 78 years old. Having a Parkinson's decease for at least 7-8 years. This video I performed without any difficulties using 3 pounds weights, since I have no others.
I was actually doing research on Parkinson's yesterday and hope to make a video soon. It'll be on my other chair channel, though (youtube.com/@ImprovedHealthChairWorkouts). It's great that you're doing strength training and working on your fitness. Exercise is one of the best things you can do for Parkinson's. I'll have a blog post coming out on my website when the video goes up, too.
"and now for squats... OK I know"
It's almost as if you could hear my groan! I hate squats although your tip of feet further apart certainly has helped! Thanks Jules
Lol, I can hear many people groaning as I say it is time for squats! They are super important and great for building strength in the legs. Keeping your feet wide can definitely be easier on the knees for a lot of people; or using a chair to sit and stand; or holding onto something sturdy and partially squatting and coming back up will also work the legs. Lots of options!
Glad you included the stretch. Wish you had the warm-up included. When I have to switch videos my husband takes off.
When I make these ones, I often assume people like to do cardio first and then jump into the strength workout. As long as you spend a few minutes warming up, you can do this one.
I love your content! Thank you so much! ❤
Thanks so much!
I really enjoyed this workout! Thanks for the challenge to use heavier weights than I was previously.
Congrats on using weights that challenge you!
Boy, was that tough!!!Was working out with water bottles, (shall invest in d/bells soon).....form was awful....but your instructions are so clear, it's easy to rectify one's mistakes,so MANY thanks😊
Thank you! You'll improve quickly if you do it 2-3 times a week:) If you have a hard time with form, place a full length mirror in front of you so you can ensure your form is correct.
I like very much all your exescises. Allí of then are diferentes. Meantime práctices my English. I am Spanish
Thank you so much for taking the time to comment. Muchas gracias!
@@ImprovedHealth 🤗🤗
Love this! Thank you!
Thanks Donna:)
Love it❤️❤️❤️Thank you!!!
Thanks Libby!
Thank you so much I wanna work on my strength and this really helps ❤
Excellent! So glad to read that you want to work on getting stronger.💪
This was perfect ~ thank you ♡
Thanks Megan, I appreciate your comment.
Great workout! Thank you!
Thanks for taking the time to comment:)
Thank you so much for the session.. it's really help beginner like me 🥰
Thanks for letting me know that you enjoyed this.
Thank you so much 💓 💗
Thanks a zillion. It was well-explained. I'm not a native speaker but since the instructions were easy to follow; I guess I didn't miss any part of the explanation for the posture.
Thanks for your great feedback.
Ah, you know me too well. LOL So a big thank you for adding the stretches at the end.
I think the majority of people don't stretch after a workout but it makes such a big difference. I often don't include them, though, since I feel like the longer length of the video will scare people off which is why I often recommend to stretch and hope people do! I'm happy to hear you stretched this time, though:)
I just found you today and did this workout... I will be subscribing and sharing... Have a blessed day..
Thanks so much for subscribing. I just responded to another comment of yours but just to let you know that I also create workout calendars which might help you out with picking and choosing workouts for strength training. I'll add the link for you here: www.improvedhealthforseniors.com/workout-calendars
If you scroll down on the link, you'll see cardio calendars, as well as 6 levels of strength training calendars. I hope they help.
@@ImprovedHealth These are a great idea!💡 Thank you!
thanks and thanks again.
So glad to see you are doing strength workouts:)
Ok my question you just answered . Thank you
Very well demonstrated, thanks
Thank you!
Hi Jules 😊
I used to hate doing weights but with your wonderful encouragement.. I've been at it for 2 weeks, 3x a week. 🥳
I can already see results so - thankyou ! 🤗
Will you be doing a new video of a weight workout soon?
Have a wonderful rest of your day
If you could of heard me, you would have heard a BIG YAYYYYYY! I love it when people get interested in strength training since it is SO important. I have lots of strength workouts on my channel. This one is part of a series. I created a new video each week so after this one, go to the beginner level strength playlists, and look for 'week 3 and 4'. As you continue through the weeks, let me know when you finish them and I'll help direct you of where to go next. I'm excited for you to get strong!
Great strength training guide.
Thanks Esther!
This was excellent!!!
Especially now with the larger weights you purchased:)
Brilliant workout thank u
Thank you!
Second time around...form was much better...weights were there....only still see that my back is hunched, not flat like it should be......working on it....your instructions verbal and demo are so helpful...🙏💕
You'll get there:) It does take practice! Just really try to push your hips/glutes back.
@@ImprovedHealth Thank you for taking time out to reply personally.... will do,😊
Hi ma'am I'm from India I really enjoyed your work out session
Thanks very much
Welcome to my channel! I hope you enjoy more of the workouts when you try them out.
Awesome thank you 🙏🙏🙏🤗🤗🤗🙌🙌🙌
Aw, thank you so much!
God bless you ❤❤❤
This is great
Thank you!
Thanks jules great workout i onley use 3weights 2 weights
It's great that you're doing strength workouts, Lorraine. Just lift what you can:)
Thank you so much for this workout! I really enjoyed it. Do you have a link to your other strength training videos? I would love to mix them up like you suggest.
Here you go, Lucy!
ua-cam.com/play/PLsPoR5SimhuXoKrre8ZTsATy9PaZ-JUZx.html
@@ImprovedHealth you are awesome - thank you so much 😁
Great video! How important is the sequence of the exercises you mentioned? Can I do triceps before the bench press or right after the hammer curls?
Typically larger muscles should be done before smaller ones, but it's really a matter of what works for you. When we do chest press, we're also using our triceps so we don't want to tire out our triceps and then work the chest since typically we use heavier weights for chest press. Same goes for back exercises which also use the biceps. Usually we do what we can for working our larger back muscles (which also uses biceps), and then we finish off with more bicep exercises.
Thank you, Jules for this training! I’m 50 and although I move a lot, I have weak upper body muscles so I am starting with your beginner’s workout. I do not know how to choose weights, given that I weigh 40kg (yes, 20 something pounds, I’m small and always been). Any advice? Thank you so much!!
Hi! I'm going to attach a blog post that I wrote since it explains how to choose the right amount of weight. I hope this helps: www.improvedhealthforseniors.com/post/how-to-build-strength-and-continue-to-build-strength-as-a-senior-or-beginner
Needed this one, well explained form thankful. How many times should this be done?
Aim to do it at least twice a week and if you can three times a week would be even better (every second or third day). My plan is to upload a new strength training video every two weeks.
👍👍🥰
Hi Jules, could you pls share some strength training basic workouts for someone with a history of knee pain and back pain. Any kind of low intensity strength training for beginners? Could you pls share the same.
If you go to my gentle and beginner level workouts, you can look under the strength training playlists to see what options I have there. Since everyone is different, my suggestion is to do what you can, but avoid any movements that you know don't work well for you. For the squats, I would suggest sit-to-stands instead since those are a great exercise and a little easier on the knees. This video is a good choice but I do have two other ones that say 'for absolutely beginners' which might be better for starting out. You can also find all of my workouts on my website which is a little easier to navigate (www.improvedhealthforseniors.com). I hope that helps!
Hello there! Can you please share the link of the playlist that this workout is in? I can’t seeem to find the series on your channel.
Hi! Here you go: ua-cam.com/play/PLsPoR5SimhuUU_u9nsccousAlSqvydkEC.html
Thank you so much!. I have a question, Is't ok if i do it daily besides my resistance training? Note that i'm 22☺️🙏🏽
Hi! Resistance training is the same as strength training so you just need to make sure you're giving your muscles time to repair and recover. If you're brand new to strength training, my suggestion is to do this workout every second day. You can do cardio every single day on top of this workout. As you continue and these exercises get easier, start lifting heavier weights to see more results. Let me know if that makes sense to you or whether you have any more questions. I started using weights around your age and wish I had more guidance back then (UA-cam wasn't around at that time!).
I finally managed to do this 3 times a week with heavier weights! I can finally move to the 3&4 week video. The only one exercise I struggle with is thw triceps one, I mostly feel it in my back and shoulders too and I know my posture is right. Maybe my triceps are too week? I tried doing this exercise with 1 kilo weights but i felt it too light to I moved to 2 kilos, maybe it was too heavy?
Hi! If you feel it in your back and shoulders, I'd say to use the lighter weight and just do more reps. So, instead of 12 or 15 reps, you can do 20 reps. After you complete the whole workout, add on an extra set of the same triceps exercise as well. This way your triceps will get a better workout, while making your back and shoulders happy, too.
Nice! is there a level 1?
I've created many strength workouts over the years and have created 6 levels of workout calendars which you can find on my website. This is a good one to start with, but I do have ones easier as well (just look under the gentle level strength playlists). Otherwise, the calendars are at www.improvedhealthforseniors.com under the 'workout calendar' tab.
Hey Jules 😊 not a fun subject but I'll ask anyway lol lately I'm having a painful hemorrhoids flare and I think it's the squats and lifting weights. I don't want to stop bc I've made good progress. Do you have any modification advice for me , or should I stop weights and squats for awhile? Thanks so much, i appreciate your advice !! ❤
Hi! Your question was something I just spent some time researching since I didn't know the answer. I'm going to attach a link and would like to suggest to you to do a bit more reading on the subject online as well. I wasn't aware of this happening from weight lifting. I'd suggest doing some of the suggestions in the article. One thing I might suggest is to take a 2-3 week break from the strength workouts, see if it improves and then start back with weights that are a bit lighter. Or, you could take the 2-3 week break, BUT do 1 full body strength workout a week so you don't lose anything you've gained with the workouts. You can still do the cardio workouts. I'll add the link: www.livestrong.com/article/333209-weightlifting-hemorrhoids/
@@ImprovedHealth thank you Jules 😊 you are so kind to respond so quickly as I know you must be a busy bee!
Apparently my breathing during weight lifting can help alot , I'll research that more and continue doing your cardio workouts. I'll take 2 wks off from weights. Thanks for the link too!
Hello jules have a great day stay safe too?your class very enjoying luv lorraine
Thanks so much, Lorraine:)
I usually keep my feet shoulder width appart for squats, not so wide. Is that working a different muscle?
Your legs will be worked slightly differently with the wide vs narrow squats. As you get into strength training more, it's good to change up the squats. Or, if you do 2 sets, do wide for one set, and narrow for the other set.
I am skinny and never did any physical exercise so, is it okay to jump into this right away or do I need any prerequisite?
This is a perfect program to start with. It'll help you learn the proper technique and as you get stronger, you can move forward with the other workouts. Just so you know, I have 6 strength calendars on my website which you can use as you progress.
Is this okay to do if you had a back injury (about 10
Weeks ago) and currently have sciatic nerve pain?
Hi, that’s a tough question for me to answer. I think it’s best to ask your physical therapist. Definitely take it slow and lift light weights to start.
Hi I’m ready for the next 2 weeks. What’s the video called?
Hi! You can find all of this series together in the playlists. If you can't find it, let me know.
Jules do you have an upper body and lower body regime with weights for absolute beginners? Who can weight training at home, with basic weights?
Just to confirm, do you mean one day of upper body, and one day of lower body exercises?
@@ImprovedHealth Yes please. I’m 94 kgs, and my work hours make it difficult to go to the gym. I need to lose weight on a priority, but I don’t know how to begin. I can’t do cardio as my weight and lower body doesn’t support that. I have tried but the movement makes my feet worse with this weight. Hence weight training was the only option. Do you have videos or can you help someone like me with a need to lose weight using dumbbells? So I could watch your video and do upper body and lower body .. every alternate day.. and hopefully see results 🙏🏻
@@snehasamel5661 Okay, I have a few suggestions. I'm wondering, would it be possible to do a gentle level walking workout? Or, would you be interested in trying some of the chair workouts for cardio? The chair workouts can also give another option for getting in cardio without stressing your knees or joints. You can find lots of options for chair workouts on my channel (3 levels: gentle, beginner and intermediate). For strength, I have some two day splits but they are not absolute beginner programs. Let me know your experience with strength training and then I can suggest specific workouts.
@@ImprovedHealth Hello! Thank you, I did go through your workouts, and realised maybe right now, the best way to just start off would be with your Gentle 10 min walk - initially once a day for 1 week, and then do it twice a day for a week, gradually increase it to a 30 mins walk each day for a week - so I get used to the moving. Post that I could do your beginners stretches? At 94 kgs, I’m unsure of how to pace my fitness journey - since I’m only beginning, very heavy on my lower half of my body and very low on stamina and energy. The frustration of not being able to too much, leaves me with the fear of not being able to ever lose weight. I’m 35 years, and worried what if I never end up shedding the weight considering how heavy and low on energy I am..
@@snehasamel5661 I love your plan. IF you have the time and energy, I'm going to attach a strength video for you to do twice a week as well. You CAN and you WILL lose weight over time. Just be consistent, come back every day, eat healthy foods and you will absolutely lose weight. Also, be patient! You might eat healthy and exercise for a week and not see any weight loss but that doesn't mean that you won't lose weight in the future. Every body is different and we all react differently with food and exercise. Just stick with the plan, and the weight will start coming off. You'll also feel more energy, sleep better, have better blood sugars levels, lower blood pressure, etc. You CAN do this! You can do most of these exercises seated or standing: ua-cam.com/video/OJ1Dbv6YriQ/v-deo.html
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