10-Minute Strength Workout

Sometimes resistance is a good thing. In fact, when it comes to your fitness routine it's a must if you want to stay strong and independent.

Here’s a tough fact: With age comes loss of muscle mass. The process begins in your 30s, and picks up speed as you get older.

But here’s a more comforting fact: There is absolutely something you can do about it, even if you’re starting exercise in your 60s and beyond. 

“Working on building strength comes with a ton of benefits,” says SilverSneakers fitness expert Larysa DiDio. Research shows that it lowers your risk of frailty, improves coordination, can lessen back pain, helps you sleep better, and some studies even suggest it may increase longevity.   

But that’s far from the only reason to make time for strength training: According to the American Journal of Preventive Medicine, regular strength training (also known as resistance training) can help manage blood pressure, blood sugar, and blood cholesterol levels. It also helps prevent and control heart disease and type 2 diabetes. Plus, it’s shown to improve the symptoms of arthritis.

No wonder the U.S. Department of Health and Human Services encourages older adults to do muscle-strengthening activities that engage all of the major muscle groups (including core, legs, shoulders, arms) at least twice a week.

In this fun, 10-minute workout, DiDio weaves strength exercises with the other pillars of fitness — balance that can challenge your muscles safely, cardio to get more blood and oxygen going to those muscles, and flexibility to maintain joint health since that’s also an important of strength.  

As always, safety is key. The exercises here may be different or more advanced than your regular SilverSneakers class. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely. 

Bonus Challenges: Two SilverSneakers LIVE Classes to Try 

Feeling inspired? Try the Total Body Strength class! It’s a 45-minute class that helps active exercisers build power and endurance with a mix of functional strength training exercises. You’ll leave feeling strong and ready to take on the world. 

Another good option, especially if you prefer seated exercises, is our new Seated Strength (Express) class. As the name implies, this 15-minute class helps build and maintain muscle tone with a series of effective seated exercises.

See the latest  SilverSneakers LIVE schedule and RSVP for classes here.  

Check Your SilverSneakers Eligibility Instantly 

SilverSneakers members can go to thousands of gyms and fitness locations across the nation, plus take SilverSneakers LIVE online classes that are designed for seniors of all levels. If you have a Medicare plan, it may include SilverSneakers—at no additional cost. Check your eligibility instantly here. 

Not eligible for SilverSneakers? You can still get 200+ free SilverSneakers On-Demand videos and stay in touch with us by creating your online account.