Resistance training for seniors

Start feeling stronger and more confident with SPARK resistance training.

Our senior-friendly exercise program, designed for two days per week, incorporates weight training and bodyweight exercises to help you build strength and improve your overall well-being.

Remember: Listen to your body, modify exercises as needed, and consult your doctor before starting any new program.

What training you’ll be doing

Everyone’s training will vary, based on their own goals and needs. But here’s an example of a workout.

Warm-up (5 minutes)

• Light cardio: Brisk walking, marching in place, gentle jumping jacks (optional)

• Dynamic stretches: Arm circles, leg swings, torso twists

Workout (30 minutes)

Day 1 - upper body

• Chair Bicep Curls: 3 sets of 8-12 reps (use lightweight dumbbells or water bottles)

• Tricep Dips: 3 sets of 8-12 reps (using a sturdy chair or bench)

• Shoulder Press (optional weights): 3 sets of 8-12 reps

• Chest Press (optional weights): 3 sets of 8-12 reps

• Back Rows (using resistance bands or weights): 3 sets of 8-12 reps

Day 2 - lower body

• Squats (using chair for support if needed): 3 sets of 8-12 reps

• Lunges: 3 sets of 8-12 reps per leg

• Step-ups: 3 sets of 8-12 reps per leg (using stairs or a sturdy step)

• Calf Raises: 3 sets of 15-20 reps

Cool-down (5 minutes)

• Static stretches: Hold each stretch for 20-30 seconds

• Deep breathing exercises

  
  

Progression

Over time, we’ll increase weight or resistance level as you get stronger. We’ll gradually increase the number of sets and repetitions and add new exercises to challenge different muscle groups.

Get in touch

Contact us today for a free consultation and discover how weight training can transform your life.