Weight Training for Beginners & Seniors // 20 Minute Workout to Build Strength
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- Опубликовано: 1 фев 2025
- Thanks you for joining me for this 20 minute all standing strength training workout. It's perfect for seniors and beginners. All exercises in this strength building workout are osteoporosis friendly. There are no moves that involve twisting the spine or rounding the spine. Let's build some strong bones!
This workout program:
30 seconds upper body exercise
30 seconds lower body exercise
30 seconds combination
We complete just 6 rounds in this pattern with 15 seconds rest between each segment.
I'm using 5 pound weights in this workout. Please use whatever weights you have and are comfortable with. If you have light dumbbells you may go faster than me. Or if you are using heavier dumbbells you may go slower than me.
I hope you enjoyed this workout! Please let me know what you think in the comments. I love hearing from my viewers!
My shoes:
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Products that I use and/or recommend:
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My music is from Epidemic Sound
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SeniorShape is on Facebook:
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Хобби
Your exercise routines are a work of art. They are choreographed beautifully and your accompanying narrative is very precise and encouraging without being condescending. Thank you for providing this type of excellence.
Thank you Carleen, that is so nice of you to say! I'm thrilled that you enjoy my routines ;)
@@SeniorShapeFitnessthank you for an amazing strength workout! I really needed this and I will incorporate into my weekly routine! Blessings Lauren🌺
Great! I am 72 and love the way you talk through the movements. Explaining which muscle we are working etc. Really good for
Doing first thing on the morning.
I second that.
@@joycemule7994 third it!
Hi Lauren I previously left a comment for you after regularly doing your 10 minute video. Thanks for your reply. Here I am again. Since then I have been almost daily mixing and matching your videos. I am 74 years of age from London and so much enjoying your compilation of exercises that are so doable and effective. My strength and stature have improved a great deal thanks to your videos delivered in calm, encouraging and such empathic way. I just can’t thank you enough. Feel so much better in myself
You are so welcome! I'm incredibly proud of you Pury. Keep up the great work and thank you for you kind words ;)
This is such a sane calming workout. No constant hyperactive talking and a great controlled speed of exercises. Am really keen to follow this routine.
Glad you enjoyed it Shirley :)
I just want to thank you so much for your workouts. I'm 72 and was looking for someone that understood what the word senior meant. You are a great teacher and you have helped me so much. Thank you from the bottom of my heart.
You are so welcome Linda! Thank you for your kind words. I'm thrilled you are enjoying my workouts :)
Not only great for seniors, but also for people like me with chronic pain in my late 40’s. Thank you for this!
You're so welcome Andrea :)
I’m in the same spot. Back pain 😢
I am also in the same situation & find your workouts calming and doable!
Lauren, that was so good. My daughter, who is 52, is with me now said how great she feels. So double thanks.
Awesome! Hello to your lovely daughter, love that you are working out together :)
It made me hot I had to turn on the fan
Finally a routine I like and one that is challenging enough after a long hiatus .....at 81
Yay! Great job Kathrin :)
I appreciate the slower pace of relearning these exercises, it allows my mind and body to catch up with each other. Thank you for a great routine.
You're so welcome! I’m glad it’s a good workout for you Peggy 🤩
Yes the exercise is just great , and her smile and attitude goes along with it , l love exercising with Lauren . Thanks
Glad you enjoy it! Thank you Gloria :)
Your presentation is so easy to follow. Thank you for these exercises.
Thanks Sandra! you are most welcome :)
I am so happy I found your channel! I did a salsa dance class on a cruise and was googling salsa workouts and found your 20 minute one, which has become a fave. I love this one also. As a non-athletic woman in my 50s, I consider myself somewhere in between a beginner and a senior LOL. I have never really enjoyed exercise or dance classes but I really love yours and look forward to them every day. I particularly appreciate the reminders to keep my weight in the heels to protect the knees and pull in my tummy to protect my lower back. Thank you for your gently encouraging presence and smile and for keeping it real. Working out with you is a pleasure!
Thank you so much Joanne, I really appreciate your kind comments! I'm thrilled you are enjoying my workouts and so glad you found my channel as well :)
Love your videos. Such a calming voice. Thank you.
My pleasure! Thanks Liz :)
Happy 68th BIRTHday to me for doing your workout video's as part of my moring routines; 3 days on, 1 day off; since February when I retired. I feel stronger than Ever! Thank's Lauren.
Love that Diane! Happy Birthday :)
I’m 74. I LOVE these workouts, wish I had found you sooner. Thank you
You're so welcome! I'm thrilled you found me and are loving my workouts :)
This was so awesome for beginning seniors. Nothing abrupt and shows the correct form. And can be increased weight when ready.
Absolutely! So glad you think it's awesome Kathy :)
You are just what I looking for. I’m over 65 and I need all the help I can get and it’s hard for me to get out on a regular basis to do exercise! Thanks again I appreciate this so much!😊
Wonderful! Welcome to my channel, I'm happy to have you working out with me :)
Thanks! This was a good way to start the week! Just enough movement to work the muscles and work out that lactic acid. Having that timer on the screen is really nice. Also, here's an idea: what about a shirt that says "what doesn't challenge you doesn't change you"?
Yes! I love that quote Jenn.
Glad you enjoyed the workout and as always, thank you very much for your contribution :)
I love the time as well!!!!!
Hi Lauren. I started doing your workouts the third week of December. Since starting your workouts and following the Weight Watchers (WW) program, I am down 4.0 pounds. It feels so good to start the New Year with a good workout that I can stick too. Thank you for being so generous with your time and posting these workouts for all to see.
Wonderful! That’s amazing Glenda! Here’s to a great 2024 🤩
This is perfect for me. I have always been fit but have had double knee surgery and lost my fitness/ flexibility and confidence. This is the kind of workout I need.
Great! Good for you for getting back into fitness :)
Perfect workout this morning! Was running late for work, but the compound moves makes me feel like I did a full workout. Thank you Lauren!
You're welcome Cinda! It is a full workout, just a short one ;). When you have time you should return to it and two sets!!!
Merci from Paris france 🇫🇷 ❤
Lauren I really love all your videos. I love the fact that you really explain the moves, your teaching method has really made me aware of doing the moves right. I’ve lost 50 lbs so far an have been doing 30 to 50 minutes of cardio, Hit, an strength training each day. I’ve changed my whole lifestyle an exercising to your videos is encouraging. Thanks
Wow Annemarie! That's amazing! You should be so proud :) I appreciate your kind words and you working out with me!
This is what I needed today. I was tired but I wanted to still do some weights and this was perfect for what my body needed.
Happy to hear it's a good workout for you :)
I really enjoyed this workout this morning. It's a good overall start to the day and doesn't treat seniors like they are weak and fragile. It's well organized and flows beautifully. You can tell thought and practice made it perfect. Thank you.
You're so welcome! Thank you for you kind words Evie, I appreciate it 🤩
I am part of an exercise group for seniors and your videos are by far our favorites. You are so encouraging yet calming and your background is so serene. Many thanks for what you do!
You are so welcome! I'm so glad you and your group are enjoying my videos Karen :)
Just discovered your workouts and am really enjoying them. Love the weekly lists because it's a good way to give myself some structure.
Awesome! Thank you Patty :)
Love getting 2 for the price of 1 with compound workouts, and this one is fantastic!! Now I'm ready to finish off with some cardio!! Thanks Lauren!!! 💪👍😊!!!!!
Great plan!
Thanks!
Thank you very much! I'm grateful for you support :)
Thank you so much for a gentle but comprehensive, quick strength workout before work. I heard a podcast recently that described exercise as medicine - and strength training in particular. Thanks for helping us to work on growing stronger and gaining functionality as we age.
Absolutely! It's amazing how strength training affects the brain in a positive way, especially stress, depression and anxiety.
I'm so glad you enjoyed my video and I appreciate you working out with me Athena :)
Can I do this exercise daily? I am 73.
You can as long as you are not too sore. Ideally , I would recommend every other day. Alternate with some stretching or cardio 😊@@eileentan1971
Thank you very much for your advice ☺️
Excellent! It helped me to do one exercise, then another one, and then a combination. Helpful prompts. Thanks!
Glad it helped! Thanks Robyn :)
This one is great, love the feeling of the muscle stretch ! The 20 minutes just flew by
Excellent! Glad to hear it Stacey :)
I am just getting back into working out after many years and many injuries this is so good for me. Thank you!!
good for you!!! Thanks for working out with me :)
I am in early 40s but loving this video of yours. Its enjoyable, short, doable - thank you so much.
Glad you enjoyed it! My videos are for everyone :)
I just found you! I am 67 and needed to add strength training to my cardio routine. I just did your 20 minute workout. I loved it. I need to be cautious of my right shoulder as I have a torn rotator cuff. I will look at all your videos. Thank you!
Wonderful! Welcome to my channel Debra 🤩
I have had bilateral rotator cuffs so I will adjust the above head sets.
New sub and thanks.
Absolutely loved loved doing this one. So quick, with loads of movement packed in. Thank you. ❤
my pleasure, so glad you loved it!
thank you so much Lauren. I endorse all the comments about your videos. You enable so many people with your calm n informed approach, especially seniors...I'm 79 n have been doing some form of workout daily progressing onto weights a couple of years ago. I have built muscle n strength n healed shoulders n knees...your work n dedication is very much appreciated.....thank you ...
You are most welcome Maggie! It’s great to hear that you have built muscle and seen results. Thanks for your kind words and keep up the great work 🤩🙌🏻
This was a new one of the many of your videos that I've used. I've loved every single one. You are calm, clear, work as many body parts as you can within the time frame. And gentle music as background. All great! Thanks so much.
Wow, thank you! I appreciate that Merlinda :)
Thanks
Many thanks Ida! Your support is much appreciated :)
Another beautiful workout, your calm voice and variety of exercises are so fun! 💪
Thanks! I appreciate that :)
Excellent workout - I have tried a few but am so glad I found this workout for seniors. Thank you so much.
Glad you enjoyed it! I have many more like it on my channel :)
Short on time this morning and this one was perfect. Thanks for always reminding us to tuck in our belly button to strengthen our core, it makes a huge difference. Thanks for all your videos. Have a great day!
You bet Lynn! It does make a huge difference and it's nice to know you are doing it correctly :) I hope you have a great day as well !!!
Really enjoyed this routine..so well curated and thoughtful.
Glad you liked it!! Thanks Marg :)
This felt easy to do...esp liked the idea of doing the exercises individually and then combining it. Thank you
You're so welcome! Glad you enjoyed it :)
Thank you! This was perfect for the amount of time I had to work out today. Another workout I’ll have on repeat!
Excellent! You are most welcome 🤩
Thank you for the great video! I love that the BGM is not crazy and loud, it was very peaceful work out, thank you❤
Glad you enjoyed it! 🤩
Hi Lauren. I am lucky that I discovered your channel. I love very much these workouts 😊
Glad you love them Isabela!!
Great one! I always find myself smiling after your workouts. Thank you so much for all your hard work! The quad stretch was the hardest part for me today. Gotta work on that. 🙂
Another great one, Lauren. Thank you! Have a great week. 💞💪🏻
I think that's great if the stretch was the hardest part! Nice job Kristine :)
Thanks Dorothy, you as well :)
This was a perfect all over workout in 20 minutes! I am recovering from a breast cancer surgery and the workout goes perfectly with my PT exercises. I am going to try to incorporate it into my weekly exercise schedule. My doctor said it’s important to have weight bearing exercises to keep healthy! Thank you Lauren! 😊
You're welcome Margery! All my best to you on your recovery :)
wonderful workout that moved my body in a different way :) Also, even though it's strength training, with the cognitive exercises and your soothing way of giving instruction, I feel like I've just done meditation as well, can't thank you enough for your videos!
I appreciate that Tina, so glad you like it!!
Love this video: works out both upper and lower body and not too strenuous on the knees. I just discovered this channel. Will check the other videos to help with strength training 4 times week.
Awesome! Thank you! Happy to have you working out with me 🤩
I have been working out with you so often now, you feel like a good friend :) Thank you for yet another amazing workout, Lauren. Loved the pace, the music and the moves. See you tomorrow!
That's awesome Saumya :)
Thanks Lauren for this great video! These stretching exercises are so invigorating!! I truly appreciate all you do!! 😘💗🎉
You're so welcome! I'm thrilled that you like it :)
That was perfect, Lauren! Thank you so much!💕
You're so welcome! Glad it's a good workout for you :)
Thank you, Lauren I want you to know that I note and appreciate the work you have done to create new moves and to be creative each time to keep it fresh. There's a reason I keep coming back!
Happy to hear it and thank you for appreciating my work to keep things fresh ;)
I had worked out for years and one day for reasons unknown I just stopped. I decided the other day to get back into a routine but wanted something in my age group and something that I feel will be sustainable and this channel has what I want. I'm not looking to be buff anymore, just tone and fit . Thank you for posting these videos. Look forward to more workouts with you.
My pleasure Mary! I'm so glad you found my channel and that it's a good fit :)
Didn't want to work out today but ended up doing two routines with you--your calming voice and demeanor are so encouraging! Thank you.
So glad and proud of you!!!
This video is just what I need after a cardio workout!
Great Shery!!
Thanks
Thanks Monika, I appreciate your support!!!
@@SeniorShapeFitness Lauren, you're so wonderful and beautiful and, never boring. You work so hard for us. You would deserve much more than I gave... Thank you xx
Would love more 20 minute strength routines like this!
Did you do the new 20 min upper body strength routine?
Added to my favorites! Quick workout for those days I’m short on time and fun! Went by super fast! ❤️
Great! Glad you were able to sneak a workout in :)
Köszönjük!
Thank you so much Marta! I appreciate your support :)
Thanks!
I appreciate your support 😍
Absolutely the best! Calm, encouraging and well paced. I feel very lucky to find your practice. Thank you for this. EXACTLY what I was looking for.
Wonderful! Happy to have you working out with me Deborah :)
I learned something every time I do a different workout. I have been forever transformed by your system of strength building. As an almost 65-year-old woman who’s had a couple of injuries. Your channel has been life-changing. II learned something every time I do a different workout. I have been forever transformed by your system of strength building. As a almost 65-year-old woman who’s had a couple of injuries. Your channel has been life-changing. I recommend it to everyone. I recommend it to all of my senior friends and some of my junior ones!
Thanks Jeanne! I appreciate your support and kind words. Keep up the great work :)
Perfect amount of time for a busy mom; thank you for sharing
My pleasure Michelle 🙌🏻
Another excellent video. Thank you Lauren.
Glad you enjoyed it! You are most welcome 🤩🙌🏻
Thank you, Lauren. I’ve begun working with your 15 min. video on a daily basis. I hope to expand that to two videos, eventually. They are very helpful!😊
That's great Marilyn :) Keep up the awesome work :)
I can't say enough about your workouts! I try to fit one in every day. There are so many to choose from sometimes I spend a while looking for which one to do. I have OA and my hips are pretty bad, so I have limited ROM, but I am able to do most of the workouts so far. Lunges have been the biggest problem. I hope to work up to doing your longer videos as I have only gone up to the 30-minute mark so far. Thanks for the variety.
My pleasure Margaret, thank you so much for your kind words!! You can always break up the longer workouts to make them more manageable.
Hi , today after walking for a stretch of 4 kms, I could complete work out without any problem. Thank you, I will try next one suggested by you a day after.
Good night, sweet dreams.
sounds good!
Thank you so much! A perfect balance for me-not too easy and not too hard. Just getting back into a routine.
You're so welcome! Happy to hear it's a good workout for you :)
You are giving me the consistency I need to get up regularly and exercise….thank you so much 😊
Great to hear Jane, keep up the great work!!
I'm very happy to have found this routine. It was the first one I tried - my lucky day. Some of the moves were challenging for weak wobbly me at 75, but all aspects of the presentation appealed to me from the start and I will have no trouble sticking with it.
Wonderful! Happy to have you working out with me ;)
Hi - I just did my first day. It feels so great to get moving again!..your video is perfect for me - clear and well rounded. Don’t honestly know how I found you but glad I did.
awesome! Happy to have you working out with me Andrea :)
Love this workout!! Thank you for taking care of us senior gals❤️
My pleasure, so glad to hear you love it!
Love this exercise since it is not strenuous. I can do this exercise everyday. I enjoy the calmness 👍🏼👍🏼👍🏼
Wonderful! Thanks Esther 🤩
Thank you for the great workout. The instructions and exercises are easy to understand and follow along. Thank you for these thoughtfully choreographed videos.
You are most welcome! I'm so glad you are enjoying my videos ;)
Good workout. Volume too low
@@barbarabethel4651 This is a timed workout so I encourage viewers to go at their own pace. Because the moves are not matched to the beat of the music, I intentionally keep the volume lower. Otherwise, I have people complain that the moves don't match the music. I raise the volume on my workouts such as dance and walking that are choreographed to the music. Just thought I'd explain my reasoning..
Thankyou Lauren,
I love this clever combination of exercises and appreciate very much your gentle approach. Thankyou.
So glad! Thank you Lottie :)
Excellent all standing for me as I’m unable to do floor work, challenging moves, added an additional set to give me a great 30 minutes.
Fantastic! Great job and I'm so glad you enjoyed it.
Hi Lauren! Loved this workout so much I had to do it again today! Love all your videos and content! ❤❤❤
Yay! Thank you!
Thank you so much for an excellent and gentle workout - and for having such pleasant and quiet tone in your voice. It is truly a pleasure to workout to your routines. I can no longer do heavy workouts so this is perfect.
You're so welcome! I appreciate that Connie 🤩
thanks Lauren, first time I have done this session...a great alternative to the heavier weight one...
Wonderful! Thanks Helen :)
You are so good at what you do. I'm really grateful for the workouts you offer.
I appreciate that! 🤩
thanks Lauren, even if we don't feel like working out...feeling great that we have
Absolutely!! Sometimes its hard to get started, but I never regret a workout :)
Good morning Lauren....feels good after a quick morning workout ..feeling fit and wonderful thru the day..tqvm for the video
Woo hoo! Have a great day Nikka :)
I really enjoy your workouts! Thank you!
You're so welcome! Thanks Kathy :)
I enjoyed your workout, it includes everything I need; warm up, dumbbell exercises, abdomen exercise and ends with muscles strengthening. Thanks for interesting workout.
My pleasure Raouf, I'm so glad you enjoyed it!
Just love everything about your workouts. Thoughtful, relaxing, varied and fresh feel to all which makes me want to keep doing them. Very grateful that you share your talent.THANK YOU and BIG HUG!!! ❤❤❤❤❤
You're so welcome! Thank you for your kind words :)
Another fabulous workout. Thanks so much Lauren ❤
Glad you liked it!! Thanks Endora :)
You are a total inspiration to this 76 year old from Bristol, UK. I can manage all of it despite a creaky back! Thank you Lauren ❤
Wonderful! Good for you :) Thanks for working out with me :)
I am a grateful user of your excellent videos. The weekly workout plan helps me a lot to choose the one from the huge variety of the exersises. Thanks again!
You're so welcome! I'm glad you are enjoying my videos Marta :)
I loved your way, you have shown the light weight exercises.. I have shared with many friends 💐🙏🏻
Awesome! Thank you Shashi :)
As I'm doing these moves I'm saying "this is fabulous!" I love the variety, always surprising my muscles, thank you again.
You're so welcome Paige! I'm thrilled to hear you think it's fabulous :)
This was perfect... had a long day and was just enough. The compound moves are so great for making the most of the time. Thank you!
I'm so glad Jill! As always, you are very welcome :)
Great beginner strength training for seniors. Are there any videos that you show your side view to help me see the exercises better? I love your voice and the music.
Thank you! So glad you like it! I don't have any specific videos that are only side viewer, but I feel like several times in each video I turn to the side where I feel it's needed. I'll try to do it a bit more in the future :)
Perfect arm-weights-gentle stretch routine!
I'm 65 and, although I can still walk 5-7 miles, I haven't been to a gym stretch/weight class in ages. I did my first round yesterday and I could feel it in my inner thighs this morning. I feel alive again!
I've transcribed this routine to a document which I will print and carry in my car with my weights for the times I cannot bring up the video. (I do a lot of road trips with a little teardrop trailer and not all campgrounds have internet).
Great idea! So glad you tried this and liked it :)
Hi Lauren. I have type 2 diabetes and have been told by my doctor that strength exercises will help. I found your channel by chance and will be following your routines. Thanks for making a difference and giving ordinary, 'non gym' people a bit of hope! 🙏🏻
Great Dave! Happy to have you working out with me :)
I used to lift weights A LOT in the 90s but obviously, it's been awhile. I used to love the Original Firm videos which I still consider the best but I'm not anywhere near the shape I was when I did them. This little video is just so wonderful and just what I needed as a now "young" senior and new beginner. It was extremely PLEASANT and the moves where just right for getting started again. It truly woke up my body and I can't wait to see if I get a little sore tomorrow. Keep it up! I'll be back for more. Lovely instructor and setting too!
Thank you so much Stacey! I'm thrilled to hear that you enjoyed this workout! I have so many more like it on my challenge for you to explore :)
@@SeniorShapeFitness Thanks so much!! It was such a pleasant workout, yet I'm pretty sore today so I know it did it's job. I look forward to doing more of your workouts!
Thanks a lot for this amazing workout. So well crafted and executed. Love your vibe and knowledge. Thanks
Glad you enjoyed it and thank you for kind words 🤩🙌🏻
Fabulous. I don't do weights and this one has given me the enthusiasm to do it more. Thank you!
Great! I have many more videos for you to enjoy :)
Hi Lauren, thank you for helping me work out with you. Good night. 😊
You're so welcome!
Enjoying this. Thanks!
Great! Thank you so much Imju, I appreciate your support :)