20 Minute Total Body Standing Strength Workout for Seniors & Beginners

Welcome to this full body strength routine that focuses on building muscle mass and strength in just 20 minutes. Make the workout your own by using weights that are appropriate for you and going at your own pace. All exercises are set to a 45 second timer with a 15 second rest period. All exercises are also osteoporosis friendly and performed in a standing position.
After a quick warm up we will perform 10 exercises 2 times through. The exercises alternate between upper body and lower body. Finally, we will finish with a few standing stretches.
Thanks for working out with me, please let me know in the comments how you liked this workout. 😀
I'm using a set of 5 pound (2.25Kg) from Alta Fitness. They are so soft on your hands, prevent calluses from forming and are antibacterial! They are by far the nicest and most luxurious weights I have ever used.
Enjoy 20% of your purchase with code: seniorshape
shopaltafit.com/seniorshape
My outfit is from Halara
Coupon code: 15fitness to enjoy 15% off on full-priced items!
SoCinched High Waisted Tummy Control Side Pocket Shaping Training UltraSculpt Leggings
halara.link/s/12jJikHZlo
Color: Volcanic Ash
Size：S(7/8)
Round Neck Backless Twisted Yoga Tank Top
halara.link/s/12jJikHZtw
Color：Winterberry
Size：S
More products that I use and/or recommend:
www.amazon.com/shop/seniorsha...
as an Amazon associate/influencer I earn from qualifying purchases
My music is from Epidemic Sound
www.epidemicsound.com/referra...
/ seniorshape
/ seniorshapefitness
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[@juliemacefield3307]

Thankyou Lauren decided to repeat this today 👍Well the scales say I've put a bit of weight on but I've gone down nearly 2 dress sizes !!! I can see how much I'm toning up thanks to you 🙋💐❤️

[@SeniorShapeFitness]

That is so great to hear Julie, and a PERFECT example of how muscle weighs more than fat. You are doing amazing things for your body!

[@juliemacefield3307]

@@SeniorShapeFitness Thankyou Lauren all down to your great classes and support ♥️

[@k.alboyd9020]

Yes very strange. The scale has not moved but my pants are looser. Oh well. 💙

[@celestehammell4067]

My friend Terri and I might be your biggest fans. Thank you from the bottom of our hearts, you are our personal trainer that helps us gain strength helping us have a healthy lifestyle.❤😊

[@SeniorShapeFitness]

Love that! Thanks Celeste and Terri 😍

[@julietturner4915]

I’m her biggest fan. Ever since I have been doing her Senior shape workouts my body feels so much better. I love the way she explains every move and takes her time with us. Now back to who’s her biggest fan. I think there’s room for more fans. Thank you so much for helping seniors.
Juliet

[@SeniorShapeFitness]

Thanks Juliet, love this!!

[@mariofonseca]

Thanks Lauren, excellent routine to start the week like all yours.
I want to send greetings from Costa Rica to the thousands of followers around the world who benefit from this very professional program, thanks to which we are obtaining very good results in both our physical and mental health.
Blessings to all... Pura vida

[@SeniorShapeFitness]

That’s very kind of you Mario. Thank you and glad you enjoyed the new workout 🤩

[@juliemacefield3307]

Thankyou Lauren I woke up this morning feeling low and anxious buy you've definitely lifted my mood 👍see you on the next one 🙋

[@SeniorShapeFitness]

Happy to hear you mood is lifted Julie!

[@karencates5007]

Thank you so much! I like how this workout includes instruction, warm up, cool down and strength and balance inbetween. This workout gave this 67 yr. old Great Grandma a challenging doable workout. 😀

[@SeniorShapeFitness]

Awesome! I'm thrilled you like it Karen :)
You go Great Grandma :)

[@psrwhite]

Of all the workout videos made for seniors, You are the best. Thank you so much. I remember watching the video where you introduced your husband and described all the behind the scenes work required to produce each video. I appreciate both of you for all your hard work in helping us seniors to be healthier!❤

[@SeniorShapeFitness]

Thank YOU so much Pamela! I'm thrilled to have incredible viewers and I appreciate you as well :)

[@JamieJones-zz6bm]

Finally, I found online workouts that are challenging, have variety and are interesting, but not too intense for my fitness level! I’m a big fan and will recommend you to my friends!

[@SeniorShapeFitness]

Wonderful! I'm so glad you found me Jamie :)

[@cavtrav5841]

Thank you for another great workout! I love the 20 minute strength workouts!

[@SeniorShapeFitness]

So glad! You are most welcome :)

[@annettegenovesi]

Gentle as a summer breeze! Your routines are so amazingly peaceful and calming. And your creative and fun moves help me to pace through at a good clip, unlike most routines I try. Thank you for using your talents to help people like me to keep up with proper and effective movements.

[@SeniorShapeFitness]

You're so welcome! Thanks for your kind words Annette 🤩

[@teresacrooks6201]

Another wonderful routine. You are so calm and gentle in your directions. Very creative. Thank you so much, Lauren. You are the best.

[@SeniorShapeFitness]

You are so welcome! I appreciate your kind words Teresa :)

[@beverlydoran2680]

Thank you. I love all of your workouts. Perfect for a senior in age who is young at heart! You are the absolute best!

[@SeniorShapeFitness]

Thanks so much Beverly, I appreciate that! 🤩

[@eileenwilliams2105]

I love the variety of exercises. And the way my creaky knees got a workout.

[@SeniorShapeFitness]

Glad you love them! Thanks Eileen :)

[@lynettemclean5215]

Woke up with a tension headache from grinding my teeth. Did this video and felt so much better. Sometimes concentrating on keeping your core in, back straight, shoulders down and standing on one leg is the cure.

[@SeniorShapeFitness]

I agree! It’s makes all the difference Lynette. I love that you pay attention and are so good at listening to your body.🤩🙌🏻

[@merrijordan749]

Thanks Lauren for another ,fantastic workout. It's so important to, keep stretching, lifting, and
breathing, it really helps, my equilibrium ,
and Arthritis.
Thanks Again ☺️❤

[@SeniorShapeFitness]

You are most welcome Merri 🤩

[@Lynda524]

Thank you so much, Lauren! As always, your workouts are my favourites. I have tried others - but I keep coming back to yours! Loved this one! ❤😊

[@SeniorShapeFitness]

I'm thrilled you love it! Thank you Lynda :)

[@ChantalSabourin-de9cq]

Hi Lauren, Only one word: You rock it again!!! Thank you.

[@SeniorShapeFitness]

Yay! Thanks Chantal :)

[@christopherellinger9901]

I love working the whole body in only 20 min. Thank you for always inventing different combinations to keep it interesting.! I'm delighted my husband is now doing your weight routines, too -- you're the only instructor who "works" for him. He's never found a way to add weights to his exercise routines before. (Anne)

[@SeniorShapeFitness]

Wonderful! Thanks so much Anne (and now Christopher) 🤩🙌🏻

[@carolinerich7213]

I woke up thinking I wanted to work out with you and this video was the first in my youtube vids. Thank you for the great workout!😊

[@SeniorShapeFitness]

Awesome! I appreciate you working out with me Caroline :)

[@loonielaura]

This was such a great workout this morning. Thanks Lauren for starting my week off in strong form. I did use the chair for safety sakes doing the curtsey move and the lunge so I could keep my knee injury free.

[@SeniorShapeFitness]

Perfect. Nice job Laura 🤩

[@user-ov1sc1yr2m]

I love the combination moves, lots of bang for the buck...thank you!

[@SeniorShapeFitness]

Thanks Amy, glad you like it :)

[@sharicorum4196]

Loved this! I’m loving the shorter workouts.

[@SeniorShapeFitness]

Fabulous! Thanks Shari :)

[@joannemoffat9074]

Thank you Lauren I always love all the types of excercise you do. I love doing different workouts ,Keeps me from getting bored, I think I am in good shape for someone 81. Thanks again

[@SeniorShapeFitness]

Wonderful! Keep up the great work Joanne :)

[@user-xk9nu1jg7u]

Another wonderful workout! You do a great job packing a lot into a 20 minute workout! Thanks for keeping us in Shape :) !

[@SeniorShapeFitness]

You are so welcome! I did pack a lot into this one!!!

[@huawei049vipfbb6]

Today I did this workout for the second time (now according to plan). And I liked it even more! Thank you so much Lauren for such a great workout! Have a great weekend!

[@SeniorShapeFitness]

Awesome! Great job and your welcome :)

[@ruthlear3460]

Love this workout, always looking for new strength workouts, and this is a favorite!

[@SeniorShapeFitness]

So glad! Thank you Ruth 🤩

[@user-zw1bb7fe7g]

Thanks for yet another fantastic workout!! I no longer force myself to workouts - your videos are the perfect combination of challenging but doable and I'm never disappointed!

[@SeniorShapeFitness]

You're so welcome! Thanks for your support and positive feedback Kathy :)

[@jeanneritchie7863]

Hi Lauren, I just found you a few days ago. I absolutely love your workouts. I’m not advanced, so I think they’ll be especially good for me with balance and strength. I love that you do so much with weights. I hope to see good progress with weights over time. I can’t begin to do that quad stretch at the end. Maybe sometime in the future. Thank you so much for keeping us “seniors”in mind!

[@SeniorShapeFitness]

I’m so happy to have you working out with me! This is definitely one of my more challenging workouts. Give this video a try when you get a chance:
Full Body Strength Training for Seniors & Beginners // Choose your level!
czcams.com/video/ExrUZzQcdzQ/video.html

[@jeanneritchie7863]

@@SeniorShapeFitnessThank you so much for the tip; I’ll try it later today! Also, there was somewhere you had written a plan for the week. Now I can’t seem to find it. If you could guide me in the right direction for that, I’d appreciate it!

[@SeniorShapeFitness]

Go to my channel's main page. You can find all my videos and plans in the playlist section

[@Snt19838]

Hi from INDIA .More standing strength around 25 minutes please .we love it...

[@SeniorShapeFitness]

I have many more. You can find them here in the strength playlist : Strength
czcams.com/play/PLdAl5SsVkdod8md2kmPSJSdtjM3IjUlPm.html

[@juliemacefield3307]

Thankyou Lauren im definitely 🥵🥵so grateful you keep reminding us to pull our tnmmys in and straight back etc because i keep forgetting !!! See you tomorrow 🙋💐❤️

[@SeniorShapeFitness]

You’re welcome! Great job Julie 🙌🏻

[@user-wg3sv9fi7p]

Love that workout - quick but effective!

[@cherylcosgrove511]

Totally loved this! I think my brain worked out as much as my body!😍

[@SeniorShapeFitness]

So glad! Glad it was a good workout for body and brain 🤩

[@colleenh5979]

Really enjoyed this 20 min. strength workout, great moves, great music. Thanks Lauren

[@SeniorShapeFitness]

Glad you enjoyed it! Thanks so much Colleen 🤩😀

[@jacqueline6303]

Thank you, Lauren, for helping me become healthier and stronger via your top notch workouts!😊

[@SeniorShapeFitness]

My pleasure and great job Jacqueline 🤩

[@nalinidovedy5700]

Thank you so much Lauren.

[@SeniorShapeFitness]

Any time! Thank you Nalini :)

[@elaineminto1828]

Loved this workout! Hard work but worth it. Thank you 🙏🏻

[@SeniorShapeFitness]

Thanks Eliane! It's always worth the hard work :)

[@andreewoosley7046]

What a great workout, for this Monday afternoon! Thank you, Lauren.

[@SeniorShapeFitness]

Glad you liked it!! 🤩

[@k.alboyd9020]

Love the strength videos. Sometimes I use them as no equipment workouts kind of like Pilates. Thank you. 💙

[@SeniorShapeFitness]

Great idea :)

[@gabriellabenini5678]

Ciao. Ti seguo dall'italia. Grazie per i tuoi allenamenti, sono fatti molto bene 😊

[@SeniorShapeFitness]

Thank you! Happy to have you working out with me Gabriella :)

[@AdeleReece-xp1fz]

Just what I needed to get myself back on track after a 2 week break! Hardest 20 mins I have done for a while and it feels good…thank you as always for these amazing workout videos❤

[@SeniorShapeFitness]

Great! Way to back at it 🤩

[@dmercier6437]

Saving this to use later! Looking forward to it.

[@SeniorShapeFitness]

Hope you enjoyed it!

[@susalu100]

Nice and easy, and it helped me to feel relaxed. I'm very grateful for all your fantastic workouts

[@SeniorShapeFitness]

Happy to hear it 🤩

[@LoriBullock-l3s]

Amazing work out
I did it this morning and loved it thank you for all your work outs❤️

[@SeniorShapeFitness]

My pleasure! Thanks Lori 🤩

[@lauradees2168]

Thanks, Lauren! You made my brain work as well as my body! This was a great way to start my day!

[@SeniorShapeFitness]

Great Laura! Happy to hear it 🤩

[@carolengroff6766]

Thank you, Lauren! This was another great and challenging workout!

[@SeniorShapeFitness]

You're so welcome! Glad you got a great workout 🙌🏻

[@CarolinaPine]

Great workout, Lauren. I like alternating upper and lower body exercises.

[@SeniorShapeFitness]

Thanks! So glad you like it 🤩

[@joannwampler8442]

Great workout as your moves worked my 82 year old brain as much as the physical ones.

[@annettegenovesi]

I am 71 and your comment inspires me.

[@SeniorShapeFitness]

Fantastic! Nice work Joan 🙌🏻

[@Carrie-nu7ow]

A great challenging strength training workout! I alternated my heavier weights with my lighter ones. Thank you for bringing us such great content!🥰

[@SeniorShapeFitness]

You're so welcome! I love that you added heavier weights 🙌🏻

[@barbarak6088]

Love, love, loved this workout! Thank you.

[@SeniorShapeFitness]

So glad! Thanks Barbara 🙌🏻

[@susanhoff7795]

Love all of your workouts especially knee friendly. I couldn’t squat all the way down but did the best I could!

[@SeniorShapeFitness]

Good for you Susan 🤩

[@chardpraornngarmukos5201]

Love this short and effective workout, thank you 😘

[@SeniorShapeFitness]

Glad you liked it!! 🤩

[@BitaAhmadi-q6o]

You are amazing dear Lauren thank you so much you gave my strength back with your safe nice videos appreciate it God bless you🙏❤️💕🌱

[@SeniorShapeFitness]

You are so welcome! Glad you are enjoying my videos 🤩

[@Violet-NYC]

Thank you once again, Lauren. 💙🙏 This one was quite cardio for me, but aerobic capacity has never been my strong suit!

[@SeniorShapeFitness]

Great job! You’re most welcome Violet 🤩

[@kristinweser-cs2ie]

Thank you so much! Your Workouts are very motivating

[@SeniorShapeFitness]

You're so welcome! Glad you are enjoying them Kristin 🤩

[@indoodesai6896]

Thank you so much!! Love your workouts. 🙏🙏🙏

[@SeniorShapeFitness]

You're so welcome! 🤩

[@liztownsend2026]

Another great workout with weights, completed with 2x2kgs. Great mix of moves as always. Loving the strength workouts atm ❤

[@SeniorShapeFitness]

Great! Happy to hear it Liz 🤩🙌🏻

[@tereseweir5019]

Fun, sneaky little workout for the finale of an 11 hour shift at the hospital. A great way to discharge my day. (pun fully intended.) Thanks, Lauren!

[@SeniorShapeFitness]

My pleasure and good for you 🤩🙌🏻

[@heatherheather7107]

I’m focusing more on strength and building muscle mass these days as it ticks more boxes than just cardio. Thanks for this workout - perfect length, full body and 5lb weights. 🩷

[@SeniorShapeFitness]

Great! So glad it’s a good workout for you Heather 🤩

[@lululove6175]

@@SeniorShapeFitnessas seniors Lauren, as ,much as we need some cardio, I have multiple severe back issues (years of working out too hard and running), i love when you get the dumbbells out. Sarcopenia is not what we want in our 70s. So thank you and let’s see more strength workouts. :))))

[@heatherheather7107]

@@SeniorShapeFitness 👍✋😘

[@carolvoiles687]

Thanks Lauren!

[@SeniorShapeFitness]

You're so welcome Carol!

[@reneklein6049]

This was so great. The 5lb weights were perfect. Thank you for offering more weight workouts. I try and make sure to do a weight workout at least 2 or 3 days a week. Thank you for keeping me on track. ❤❤

[@SeniorShapeFitness]

Perfect Rene! It’s my pleasure as always 🤩

[@reneklein6049]

🩷🫶​@@SeniorShapeFitness

[@patriciadalton5601]

Thank you for the workout Lauren. Feeling quite stiff today so it’s loosen everything up a bit. ❤️

[@SeniorShapeFitness]

So glad! Thank you Patricia 🤩

[@SeniorShapeFitness]

So glad! Thank you Patricia 🤩

[@ClioD]

Good afternoon from Athens and your biggest fan! I lost my morning workout because I had to go to the hairdresser's and so I did this workout late in the afternoon! I love it! I have used 2kgs dumbbells.

[@SeniorShapeFitness]

Great job! Hope you didn’t sweat too much and ruin your pretty hair 😀

[@ClioD]

@@SeniorShapeFitness I have a great hairdresser and my hair is alright. 😊😊😊

[@user-zx3xb1bo2c]

Loved it… I love your workouts so much I tell all my friends about you ❤

[@SeniorShapeFitness]

Yay! Thank you! I appreciate that 🤩

[@carolalford4432]

Excellent workout! Feeling empowered. Used 12 lb weights throughout workout! Thank you! 😅😅😅😅😊😊😊😊

[@SeniorShapeFitness]

Love it Carol!!

[@carinacristianoheart]

Always the best!!! Thank you!

[@SeniorShapeFitness]

Thanks so much 🤩🙌🏻

[@user-ld8ui8lx8k]

I love training with dumbbells. My arms are already stronger: they work well with 4 pounds. And I began to be able to do lunges without support (and “knixens” too). Great workout! Thank you very much, Lauren!

[@SeniorShapeFitness]

Good stuff! So proud of you 🤩🙌🏻

[@theresawood2183]

Just what i needed today, thanks Lauren!

[@SeniorShapeFitness]

So glad! Thanks Theresa 🤩🙌🏻

[@lyndalgallaway]

Enjoyed thanks Lauren. You are a star coach ❤

[@SeniorShapeFitness]

Oh thank you! Glad you enjoyed it Lynda 😊

[@agatamaj1872]

I love it! Thank you so much!

[@SeniorShapeFitness]

Yay! Thanks 🤩

[@margaretek5350]

Thank you so much Lauren! Loved this routine! Thank you for your reminders! After all this time you would think it would be imprinted and just do it! lol 😂 Many blessings 🙏🙏🙏

[@SeniorShapeFitness]

lol! Thanks Margarete. We all need the constant reminders :)

[@karenhackman8253]

Hi Lauren-this is a new workout for me and I liked having to try new moves. I still can't do the heal lifts (I have plantar fasciitis in the right foot) but I did little squats in their place. Good workout! Thank You!

[@SeniorShapeFitness]

Great Karen 🙌🏻

[@jodicofer5605]

I really liked this workout, thanks so much!!

[@SeniorShapeFitness]

You're so welcome! Glad you like it Jodi 🙌🏻

[@user-vt1xd5ez3g]

Love it! Just what I needed today. And cute outfit. I'll be ordering a few items. Thank you.

[@SeniorShapeFitness]

My pleasure 🤩🙌🏻

[@cathyweiss7109]

Oh, I like this session!

[@SeniorShapeFitness]

Happy to hear it Cathy :)

[@maryhammill3328]

Great workout in a short time-just what I need!

[@SeniorShapeFitness]

Happy to hear it Mary 🤩

[@yolainelauture-berquin]

excellent routine strenght. love it!

[@SeniorShapeFitness]

Glad you love it Yolaine!!!

[@janetcoopey1128]

Brill! Thank you.xx

[@SeniorShapeFitness]

Thanks Janet, glad you like it!!

[@shyleenmayer6736]

Another great weight workout! Thanks so much!

[@SeniorShapeFitness]

You're so welcome! 🙌🏻

[@oliverundmarionhahnen8996]

I loved this workout, thank you 🙏🍀🫶

[@SeniorShapeFitness]

You're so welcome! 🤩

[@judithlevi7649]

Amazing!! As always ❤

[@SeniorShapeFitness]

Thank you! 😄

[@shondaet]

What a great strength workout. I love the variety.

[@SeniorShapeFitness]

Glad you like it! Thanks Shonda :)

[@exploringmylife409]

That felt good! Thank you, Lauren!

[@SeniorShapeFitness]

My pleasure 🤩🙌🏻

[@cec7082]

Thank you, Lauren. I loved this. And btw, I'm your biggest fan! lol🥰

[@SeniorShapeFitness]

Yay! Thank you ;)

[@mskittyfl1316]

Just completed this workout and feels great! Trying to figure out which workout is best for before work and after work as I sit for 8 hours per day. Any help or ideas would be appreciated.🤔🙂

[@SeniorShapeFitness]

I would suggest a stretching or Pilates workout in the morning and a strength routine in the pm. Have you done the morning stretch workout?

[@sandrasuarez6219]

Great workout, thanks!!❤

[@SeniorShapeFitness]

Glad you liked it Sandra 🤩

[@indrawati8183]

Nice strength workout... Thanks!🙂

[@SeniorShapeFitness]

Glad you liked it! 💪🏻

[@MegaMusical10]

Great video, thanks!

[@SeniorShapeFitness]

Glad you liked it! 🤩

[@janetc7232]

good one. love your workouts!

[@SeniorShapeFitness]

So glad! Thank you Janet 🤩

[@natasiamckenzie9108]

I just got the chance to do this oh my lauren did i sweat great work out as usual.

[@SeniorShapeFitness]

Glad you got a good workout :)

[@JenniferMesichBrant]

Great workouts. Thank you

[@SeniorShapeFitness]

You're so welcome! Glad you like it Jennifer :)

[@juliehoot3916]

Thank you!

[@SeniorShapeFitness]

Welcome! 🤗

[@SW-vf6gb]

Thanks!

[@SeniorShapeFitness]

Thanks so much for your continued support!!!

[@dvoragabay9220]

וואו היה כיף תודה🎉❤

[@SeniorShapeFitness]

My pleasure 🤩

[@marilynhaugen4498]

Another great video!

[@SeniorShapeFitness]

Yay! Thank you 🤩

[@AparecidaClareteJacob]

Estou gostando muito dos treinos💯👏💪

[@SeniorShapeFitness]

Great! Thanks for working out with me 🤩

[@annabaldori]

Thanks Lauren, ❤

[@SeniorShapeFitness]

You're so welcome Anna 🤩

[@MichelleandDanFumo]

Great! Like the arm moves

[@SeniorShapeFitness]

Happy to hear it :)

[@user-pp3hi2bf2m]

great workout x

[@SeniorShapeFitness]

Thanks so much Janeen :)

[@sailorgirl2017]

👏👏👏Thanks Lauren.

[@SeniorShapeFitness]

You're so welcome! 🤩

[@user-xl1pf7rs7n]

That was a good workout. Thank you.

[@SeniorShapeFitness]

Glad you enjoyed it Wendy :)

[@simonekhan1940]

Thank you

[@SeniorShapeFitness]

My pleasure Simone :)