3 Essential Strength Exercises

Who says you need a ton of time to reap the benefits of strength training? This 2-minute sequence gives your muscles a boost and your mind a recharge.

You’ve heard it here before: The best type of exercise for you is the one you enjoy the most. But strength training — also called resistance training — can’t be overlooked. That’s because one out of every three older adults experiences severe muscle loss, according to an analysis in Age and Ageing. Meanwhile, when it comes to fighting age-related abdominal fat—a marker for overall health—Harvard research shows that strength training is more time-efficient than cardiovascular exercise.

Fortunately, you don’t have to do dozens of pushups or carve out a lengthy chunk of your day to keep your muscles healthy and prevent fat gain over the years, says fitness expert Larysa DiDio

“You can put this two-minute strength session into any day to break up your routine and boost your muscle mass, too,” says DiDio. “Plus, if you don’t have weights handy, you can just use your bodyweight.”

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

Bonus Challenge: Two SilverSneakers Classes to Try

Every muscle group gets some attention in a SilverSneakers LIVE Bodyweight Bootcamp class. It’s a 45-minute circuit workout that combines cardio moves with strength-training exercises. See the latest SilverSneakers LIVE schedule and RSVP for classes here.  

Or join our popular SilverSneakers Circuit class. This standing class mixes strength-training with cardio for a full-body workout. It’s offered at participating SilverSneakers fitness locations (review the gym’s schedule for exact times) and through SilverSneakers LIVE. 

Just getting started with the Make Your Move Challenge? Find this week’s featured 10-Minute Strength Workout here. And keep up with the Challenge 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.