Complete Beginner Strength Training Workout | Exercises for Seniors and Beginners | With Instruction
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- Опубліковано 7 сер 2024
- This is a complete intro beginner strength training workout created for seniors and beginners who have little-to-no experience. 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. 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:) We'll cover all the major muscle groups today. Please use a very light weight today to ensure you get the form and technique down pat before we start challenging our muscles more with heavier weights in future weeks. I did not include a warm-up today simply because we are using very light weights. In future videos when heavier weights are used, we will definitely have a warm-up first. Today's workout is just an intro so feel free to do a cardio workout today, too!
Please subscribe and write a comment! I'd love to hear from you!
Wishing you improved health!
Jules
Links to other strength training workouts:
Intro Workout #1: • Complete Beginner Stre...
Intro Workout #2: • Intro STRENGTH TRAININ...
Beginner Workout Weeks 1 & 2: • STRENGTH TRAINING for ...
Beginner Workout Weeks 3 & 4: • How to Build Stronger ...
Beginner Workout Weeks 5 & 6: • Safe Strength Training...
Beginner Workout Weeks 7 & 8: • Strength Training for ...
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. - Навчання та стиль
This was excellent! Many of these exercises I had never seen before! I loved the seated alternative to the push up. I have great trouble with doing those on the floor because of arthritis in my hand/thumb. Thank you so much, Jules, for these thoughtful workouts!
Thanks Kathleen! Push ups can be tough for a lot of people due to so many different injuries. The seated one is so much more doable and works the chest muscles well. I am glad to hear you enjoyed the workout:)
Straightforward, no annoying music, easy to understand!! Thank you!
Thank you! I appreciate your feedback.
So glad I found you! I've been walking a lot, but I can feel that walking alone is not enough for this nearing 60 body! These are perfect to get started with strength training. I've subbed and will follow your playlists. Thanks very much!
Thanks so much for subscribing! Just so you know, I have strength workouts on my website along with various levels to help you work through them. If you go to my website, and then click on 'workout calendars', you'll see the different calendars there. I'm so glad to read that you've started strength workouts! You'll definitely notice a difference as the months go on. Here's my website: www.improvedhealthforseniors.com
This is excellent, thank you so much! Just one small beginner request. It would be great to know exactly where we’re supposed to feel each movement. Cheers!
Thank you for your feedback...I appreciate it.
This is awesome, I had an injury to my low back and after a year of not working out this is really perfect to ease back into things.
Sorry to hear about your past injury, but I'm glad to read that you're ready to workout again. Welcome back to fitness and getting stronger again!
I've just discovered your channel. Love all the beginner exercises! I also love your backgrounds, beautiful. You're right to the point, easy to follow, I definitely subscribed and following. Thank you, you're exactly what I'm looking for! Have a lovely day!
Oh excellent! Thanks so much for letting me know that you're enjoying the workouts that you've tried so far. And a huge thank you for subscribing! I think you've already figured it out, but I create 3 levels of workouts and categorize them all into the playlists. I truly hope you continue to enjoy the variety.
@@ImprovedHealth yes, thank you! I'm going to start on beginner workouts, that's best for me to ease into it lol. I've already favorited your videos that I like best, and excited to start woo hoo lol
I have been looking for this a long time. I love your work outs and I’m so glad you’re adding strength training. You’re great!!
(Smiling)...thank you so much, Libby.
Love this! Thank you, Jules! I do a lot of walking for cardio, around 30 miles a week, so I’m always looking for videos to incorporate strength training which I know is important as well. Looking forward to the series. 💞
Perfect:) I am looking forward to creating more strength training workouts once the basics are taught. 30 miles a week is great, btw!
Loved this❤Especially the balance exercises. Thank you so much.
Pat Umia
Thank you Jules, I have recently started a morning routine using your youtube videos and I am enjoying the workouts. I have only been doing daily walks since covid began, and now I am incorporating your exercises into my days. They are excellent! Thank you.
Welcome to my channel, Pat! I hope you continue to enjoy the workouts as you go through them:)
Thank you so much Jules, for helping us seniors, very kind of you, I loved it, it was perfect how you demonstrated the exercises!
Thank you again! May you be blessed💞
Thank you so much for your feedback, Penny. I'm so glad you enjoyed it.
Can’t wait to do this one!
Loved it! off to do day 3 of the walk the weight off work out.
Perfect!!! Just what I was asking for!! I finish up my workout with a bit of "Abba" !!! Can't wait for the next video!! Thanks so much!!!
Thank you so much, Linda:)
Thank you! Thank you! Thank you! I am so looking forward to this series. I am basically starting over after not going to the gym during COVID.
Thank you! This week are intro workouts but they’ll change up each week.
This was great, 1st time doing with weights very easy to follow. Thankyou 😊
Congrats for starting with weights!!! That's exciting!
Thank you so much! I love your cardio and strength exercises. They complement my yoga practice perfectly!
Thank you for taking the time to let me know you’re enjoying the workouts:)
Thank you so much for this easy and enjoyable workout. I am starting with 0.5kg dumbbells. This is just the right amount of time to keep me motivated to keep coming back! I will try to progress with the full 8 week plan!
That's great! I look forward to reading about your progress:)
You must have read my mind, I really, really needed this!!! Please could you do more of these videos, please 🤞. Thank you.
100% I will! I have been wanting to do them for a while but the cardio ones are always more popular even though strength training is just as important. I'll have a plan for lots of future videos with a progression for getting stronger. Stay tuned:)
Thanks so much. Was great to do this for a relaxing finish to my more intensive workout.
That's great! Thanks for letting me know:)
Thank you so much! This is just what I need for my aunt and myself! Thanks! 😁❤
I look forward to reading about your progress as you continue:) You can find all of the workout levels categorized in the playlists and on my website (www.improvedhealthforseniors.com).
Oh Jules, spotted this and couldn't resist even though it's my rest day ( Series 2 week 7 day 4). Just what my doctor ordered, weighs to go with the cardio workout you are giving me!! Love the standing crunch as I have terrible trouble doing them on the floor. Many thanks for your amazing series💖
I am so happy to hear you have added strength training to your cardio routine. Strength training is SO incredibly important for so many reasons (I could go on and on with the reasons but I wrote a blog post about it on my webpage). The rest day is optional so this was a perfect workout to add for that day:)
Thanks so much for this. I have been walking 3 miles a day and I have lost 27lbs. Looking to incorporate some strength training into my exercise routine. I have 5lbs weights but they were a little too much for this beginner. Used can goods instead. Your video is perfect for beginners of all ages. This is sustainable for me.
I am happy to read you are starting to incorporate strength training into your workouts since it'll speed up your metabolism, help tone muscles, prevent falls, etc....the list goes on and on! The soup cans are a great start...you'll be able to use the 5 lbs in no time! My guess is you'll likely be able to use the 5 lbs now for the bicep exercises (give it a try...you may surprise yourself).
🙌🙌🙌👏👏👏did the shorter version with heavier weights! Yup I feel it! Happy New Year 🥳🥳🥳Jules and thank you 🙏🙏🙏
Lifting weights and getting strong is definitely a good feeling:) Happy New Year to you, too!
Great video, easy to follow. I'm looking forward to future workouts with you. Thank you!😘
Thanks Kerry!
Very helpful ! Thank you....looking forward to more😊
So glad! Thanks Anuradha!
I exercise often and with these same types of exercises but for some reason I can really feel the ones I did with you!!!!👏👏👏👏
It could simply be that we are going slowly so you have time to really focus on the muscles we are working and I keep telling you to squeeze/tighten the muscle which makes a huge difference, too. Often people just go through the motions but don't really focus on the muscle being worked. I am very happy to hear you feel it more with my videos:)
I am definitely going to be doing these strength training videos. Love it.
Thanks Alyce:) These videos are pretty basic but they'll become more dynamic as the weeks go on.
Thank you ! I want this exercise for senior beginner like me
You can find all of the beginner strength training workouts together in the playlists. I hope you enjoy them.
This is excellent! Thank you for making this
Thanks Elizabeth!
Excellent for a first go!!
Congrats for starting strength training!!!
Great workout, thank you. I am new at this, I am 70, easy to follow. The speed is great
Welcome to strength training!!! I'm so glad to read that you are giving it a try. Building and maintaining strength is super important and you're starting at a great time. If you have any questions, just let me know! In case you haven't noticed, I categorize all of my workouts in the playlists (gentle, beginner and intermediate). You can also find all of my workouts on my website at www.improvedhealthforseniors.com.
This was great! Thanks!
Thank you!
Absolutely brilliant
Thanks Diana!
A good introduction for the upcoming workouts Jules. I'm using a 2Lb dumbbells, feeling comfortable with it. For sure to follow up for the upcoming workouts..
Thanks Nik:) I'm glad to hear you're starting with light weights. As you continue over the week, do challenge yourself with heavier weights so you start gaining strength.
Thanks jules ❤ that was great puv lorraine
Previewed to share with my 83 year old work-out partner as I've been giving you kudos for your (other) strength training sessions. She sent me a link to the Mayo Clinic re: benefits of weight lifting so this workout will be a perfect intro. Thank you for all the varied levels you offer, Jules.
There are so many unbelievable benefits to strength training...I just need to convince all of my viewers of that!
@@ImprovedHealth My Fitbit goal has always centered around steps but I've always knows the benefits of strength training. Your program makes it so easy to incorporate into my day. I can't thank you enough. It's like having to go somewhere and your car has a full tank of gas and you don't have to look for your car keys!
I am an absalute beginner. This is so usefull.
Thank you SO much for your feedback.💖
Justo that I nerd..!!!!!Thanks🌷
I think you meant to say, 'Just what I need'. Lol, lots of strength training in the future workouts:)
Sorry, yes. I say Justo that I ned😶😑
Thank you for your explanations and reminders. Frequently, feeling safe doing this with you , looking forward to the next. By the way how often are these exercise done?
I just uploaded a new one yesterday and plan to upload every two weeks. Ideally do the workout 2 or 3 times a week to really see results and change.
Hello mam
I just wanted to ask when you said squeeze in tricep kickback, you meant squeeze the shoulder blades or triceps?
Thank you
What I really mean is to flex or tighten the triceps....I really need to get into the habit of saying 'flex' rather than squeeze.
Good. You are doing what I am doing in Physical Therapy after a hip replacement. Harder than it looks. lol
I'm glad you're finding this one helpful:)
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Not sure if dead lifts are safe for the lower back especially in seniors?
The exercise is safe if done correctly with proper form, technique and weight. If you feel nervous about the exercise, you can do squats instead to target the legs.
Hi Jules! What would be a good alternative to the calf raises? I have an injury in my left foot that prevents me from getting up on my toes like that. Thank you so much again for sharing these videos!
You'll still get a workout in your calves with walking, and with doing squats so I would just skip the calf raises if they bother your foot. Your calves also get a workout when climbing up or going down stairs, too. If you really want more for your calves, just do the stairs more (if it doesn't bother your feet). I hope that helps!
@@ImprovedHealth that does help. Thank you!
I just subscribed -- excellent video. I am 62, sedentary and fairly thin with no muscle tone. How long will it take to see some improvement? Also, after I get the techniques down...what weight (how many pounds) should I use to begin? Blessings 🙂
Hi! 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 6 levels of calendars and have posted them on my website. I also have a blog post about strength training which will help answer some of your questions. You can definitely see improvement quite quickly (a few weeks). If you check out my website, go to the blog posts, and also the tab at the top that says 'workout calendars'. www.improvedhealthforseniors.com
Good evening Jules...Looks interesting and doable for me. Gonna perform this workouts first for tomorrow's morning session before proceeds to other workouts. It will served as the stretching and warning up muscles. I wonder Jules, am I thinking or doing the right things? Thanking you in advance for your valuables views and advises. It's 21.00 in Malaysia. Can't wait for tomorrow....
Thanks Nik!
Thanks for this. Can you please mention where we should be feeling the exercises to help with form?
I thought I did but will keep that in mind as I create the next workouts. Thanks for the feedback!
@@ImprovedHealth it was included for some. I just hadn't seen some of the moves before and like to focus on the right muscle group(s). Your videos are great and i really appreciate them.
Is there somewhere that you have your videos listed from easiest to most difficult, so that I can begin where appropriate for me and continue on? Or am I missing this? If I find video 3 in a series, I can't find 1 and 2 or 4 and 5. I love all of them, but would prefer to do them in sequence.
I have created playlists which are categorized from gentle, beginner to intermediate. In terms of the strength training, the easiest ones are the ones that say 'true beginner'. The ones a little more challenging are labeled as 'beginner'. The easiest ones I have would be this one that you're replying to. Please check out the 'playlists' and if you're still having trouble, please let me know. I'd like it to be easy for viewers:)
@@ImprovedHealth Thank you. I will check out the playlists again!
Can this be done daily or every other day?
Every other day would be ideal.
How do I remember all of this when I do this at gym
If you do the workout several times here, you'll remember what to do when you go to a gym:)
How much weight shd I carry ..am 45 yrs and fit
If you go to my website, I explain it in one of the posts. It's written for seniors, but if you're not a senior, the same rules apply. I'll attach it for you here: www.improvedhealthforseniors.com/post/how-to-build-strength-and-continue-to-build-strength-as-a-senior-or-beginner
I should have re-read your message before I hit 'send'! Being 45 and fit, you can definitely challenge yourself with the weights.
What should be the starting weight?
It really depends on the person and the muscle you are working. Ideally, you want it to be a little bit challenging when you start, but definitely doable & safe. I plan to create a video at some point soon explaining how to know what weight to use. Main rule is if we are doing the exercise 10x, by the time you get to lifting it 8, 9, 10x, it should be noticeably more challenging.
You should have told us when to breath in and when to breath out!
I think I usually do that in most of my videos, but I must have forgotten here. I appreciate the feedback.
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