Age Strongly: Exercise Over Age 70

total gym 70s exercises video

Age Strongly: Workout after 70!

Use It or Lose It: Feeling SUPER at 70.

By this point in time many of us have probably heard the phrase “use it or lose it”.  This saying could not be truer when it comes to preventing muscle loss and lack of flexibility as we age. Exercise not only helps the body and mind, but it also helps seniors prevent disease and maintain independence. Active seniors tend to not only benefit physically, but also mentally and emotionally. With that being said let’s begin a fun and active exercise routine to feel SUPER at 70.

Warm-Up Stretching Exercises

Remember it is very important to begin the warm-up after performing ten to fifteen minutes of cardio exercise such as: a brisk walk, riding a stationary bike, or using an elliptical machine if available. In order to increase flexibility these warm-up exercises should be performed four to five times a week.

  • Hip Rotation Stretch (Hold for 10 to 20 seconds and repeat on other side)
  • Knee Circles (Perform 3 to 5 circles in each direction)
  • Reach Back (Relax and Repeat for a Total of 10 times)
  • Neck Side Stretch (Hold for 3 to 5 seconds and repeat on other side)
Fitness for Seniors
  • It is important to perform a variety of exercise activities for overall fitness.  Remember to integrate different forms of activities that will train both your upper and lower body muscles.
  • Recommendations: walking on a flat surface while moving arms by sides, swimming, water aerobics, line dancing, tennis, and golf without a cart.
  • Two or three sessions for 30 to 60 minutes of moderate fitness exercise per week is recommended.

Fitness Routine After 70

Bi-lateral Squat with Arm Circles
  • Bring the rails down to a mid to low level.
  • Disconnect the pulley from the glideboard, push the glideboard halfway up the rails, slowly straddle the rails while sitting towards the bottom edge facing away from the tower.
  • Place your feet toward the top of the squat stand, positioned shoulder width apart, and slowly lie back ensuring your head is fully supported.
  • Slowly lower the glideboard by bending both knees and hips to around 90 degrees. Press the feet into the squat stand and ensure the knees track over the feet throughout the movement. Begin to fully circle your arms while performing a bi-lateral squat at the same time. Remember to perform the full arm circles in a forward motion repeated by a backward motion.
  • Perform two sets of 10 to 15 reps with a short break in between.
Heel Raises
  • Disconnect the pulley from glideboard and stow handles.
  • Straddle the rails and sit at the bottom edge of the glideboard facing away from the tower.
  • Place balls of feet toward the bottom of squat stand with heels suspended under the edge.
  • Slowly lie back, resting head on the glideboard, and rest hands on the sides of the glideboard or cross over abs.
  • Lower heels below squat stand until mild stretch is felt in lower leg muscles.
  • Press balls of feet into the squat stand then raise heels as high as possible.
  • Pause at the top before returning to the stretch position.
  • Add variation by pointing toes inward and then outward.
  • Perform two sets of ten reps with a short break in between.
Assisted Crunch with Variations
  • Remain in same position as the bi-lateral squat with feet positioned toward the bottom of the squat stand shoulder width apart.
  • Rest your hands across the chest or lightly behind the ears.
  • Contract the abdominal muscles to raise your shoulder blades away from the guideboard.
  • Maintaining tension in the abs, slowly lower the torso until the shoulder blades lightly touch the glideboard then return to the initial position.
  • Remember to keep your abs engaged throughout the entire set of repetitions.
  • Add variation by integrating a rotation into the motion with an oblique twist.
  • Elevate opposite knee to rotating elbow during the oblique twist.
  • Perform two sets of ten reps for each exercise with a short break in between.


Bicep Curl
  • Grasp handles and pull the glideboard halfway up the rails.
  • Straddle rails, face the tower, and sit towards the top of the glideboard.
  • With tension in the cables, extend arms toward the pulleys with palms facing up.
  • Lift feet off the floor.
  • From upright seated position pull the glideboard up the rails by curling the handles up towards the shoulders and keeping elbows stationary.
  • Try and maintain a stable trunk as hands return back to the starting position.
  • Perform two sets of ten reps with a short break in between.


Shoulder Extension
  • Grasp handles and pull the glideboard halfway up the rails.
  • Straddle rails and sit toward top edge of the glideboard facing tower.
  • With tension in cables, extend arms directly toward pulleys and lift feet off floor.
  • Palms face down to floor.
  • Sitting upright press handles back and down past hips in an arc motion.
  • Maintain a stable trunk as hands return with control back to starting position.
  • Perform two sets of ten reps with a short break in between.


Torso Rotation with Movement Variations
  • Grasp one handle to bring the glideboard up the rails. Stand facing away from the rails and anchor the handle down near the top edge of the glideboard. Sit back and face sideways into a secure position.
  • With tension in the cable, slowly raise your feet off the floor and lift the handle from the guideboard. Grab the handle with both hands and position the elbows at the sides of the torso. Create a triangle between the handles, forearms and trunk.
  • Using a twisting motion from the waist, rotate the spine away from the tower, maintaining the triangle shape between the forearms and the trunk.

Maintain a stable, upright posture, and slowly rotate the torso toward the tower.

  • To add some movement variation and target the oblique muscles, remain in the same torso rotation position, keep the handle in both hands and reach up into an incline torso rotation while your eyes follow your hands.
  • Once you have completed the incline torso rotation now perform the decline rotation by moving the handle in a downward position to target the external oblique muscle group.
Cool Down
  • Standing Quad and Hamstring Stretch
  • Hip Rotation Stretch
  • Chest Stretch
  • Hand Stretch

Fitness and Wellness Tips After 70

  • Make healthy lifestyle choices: eat right, no smoking, and get adequate sleep.
  • Stay active mentally and physically.
  • Maintain sense of purpose, stay connected to loved ones and things important to you.
  • Volunteer in your community, join a club, or take up a new hobby.
  • See Health Care Provider regularly for suggested screenings and preventive measures

Remember being physically fit equals a higher quality of life. Regular exercise leads one to continue doing enjoyable activities with family and friends. Find an activity or hobby of interest that keeps the body healthy and moving. It is never too late to start exercising even if you have had an inactive lifestyle!

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Keep Moving,


Cara Beltran

Cara Beltran, CPT, is a NCCPT certified trainer, GRAVITYTrainer, and tennis teaching professional. She completed her undergraduate degree from the University of California at Berkeley where she competed on the women’s tennis team throughout college. Her fitness experience has also included working as the Education and Training Coordinator for Total Gym Global Corporation. Cara currently works as a GRAVITYTrainer for the YMCA of San Diego, where she enjoys teaching classes and encouraging her students to reach their strength and fitness goals. She enjoys inspiring those around her to stay active and be the best that they can be.

This Post Has 3 Comments

  1. Nicely done. Enjoyed it. Judi

  2. I would like to see the actual workout.

    1. Set up a mirror and watch yourself 🙂

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