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Smiling senior woman stretching on a yoga mat beside her sofa, with two AguaForce water-filled weights next to her

Water-Filled Weight Workout for Seniors

A low-impact, 20-minute routine for older adults with standing and seated moves, light fills and no getting down to the floor.

Last updated

Level
Beginner
Time
20 min
How often
2–3 non-consecutive days a week

How to do this workout

Do 1–2 sets of each exercise, resting as long as you need between sets. Keep a sturdy armless chair nearby for seated moves and balance.

  1. Woman performing a sumo squat with an AguaForce water weight

    1. Sumo Squat

    2 sets of 8–12 reps

    Fill: 2–5 lb

    Lower only as far as is comfortable, stopping just above a chair seat if you like.

  2. Woman performing a Svend press with an AguaForce water weight

    2. Svend Press

    2 sets of 8–12 reps

    Fill: 1–3 lb

  3. Woman performing a bent over reverse fly with AguaForce water weights

    3. Bent Over Reverse Fly

    2 sets of 8–12 reps

    Fill: 1–2 lb each

    If standing hinges are hard, sit on the front edge of a chair and lean forward.

  4. Woman performing alternating biceps curls with AguaForce water weights

    4. Alternate Biceps Curl

    2 sets of 8–10 reps per arm

    Fill: 1–3 lb each

    Sit in a sturdy chair if standing feels like too much.

  5. Woman performing a seated shoulder press with AguaForce water weights

    5. Shoulder Press

    2 sets of 8–12 reps

    Fill: 1–3 lb each

    A sturdy armless chair works in place of a bench.

  6. Woman performing a side bend with an AguaForce water weight

    6. Side Bend

    2 sets of 8–12 reps per side

    Fill: 2–5 lb

Tips

  • Check with your doctor or physiotherapist before starting, especially if you are recovering from an injury.
  • Carry the weights empty to where you exercise and fill them at the nearest tap.
  • Breathe out as you lift, and stop if you feel sharp pain.
  • The CDC recommends adults 65 and older add balance activities too: try standing on one foot for 10–30 seconds per side while holding a chair.
Read the guide: Weights for seniors

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