{
  "id": 6395331,
  "title": "I’m a personal trainer for seniors — here is the one workout I make every client over 50 do",
  "url": "https://urgent.news/2026/09/09/im-a-personal-trainer-for-seniors-here-is-the-one-workout-i-make",
  "topic": "tech",
  "section": "Tech",
  "published": "2026-09-09T07:00:00.000Z",
  "source": {
    "name": "Tom's Guide",
    "slug": "tom-s-guide",
    "url": "https://www.tomsguide.com/wellness/workouts/im-a-personal-trainer-for-seniors-here-is-the-one-workout-i-make-every-client-over-50-do"
  },
  "original_language": "en",
  "account": "As people age, incorporating strength training into their fitness routine becomes crucial for slowing down the aging process and maintaining overall well-being. Starting around 30, adults gradually lose 3-8% of their muscle mass each decade, with this decline accelerating after the age of 60. Resistance training, even with bodyweight, can aid in building and maintaining muscle, enhancing bone density, and improving stability and balance to prevent falls. However, for those new to exercise or returning after an extended break, determining where to begin can be challenging. This article shares a simple workout routine designed by certified personal trainer and strength coach Amy Kiser Schemper, tailored for clients over 50.\n\nSchemper emphasizes the importance of compound exercises that mimic functional movement patterns such as squat, hinge, lunge, upper body push, upper body pull, and rotation. She recommends performing a circuit consisting of three exercises, each completed for 40 seconds with a 20-second rest in between. The entire workout consists of three circuits.\n\nCircuit 1 includes a squat, bent-over row, and dead bug. The squat is performed by standing with feet hip-distance apart, engaging the core, and sitting back and down as if sitting in a chair, while keeping the chest lifted. Drive through the feet to return to standing, squeezing the glutes at the top. For added resistance, dumbbells can be held by the sides. The bent-over row is executed by standing with feet hip-width apart, hinging forward at the hips while maintaining a flat back and engaged core. Let the arms hang naturally, then pull the weights towards the hips, squeezing the shoulder blades together. Slowly lower the weights and repeat. The dead bug involves lying on the back with arms reaching towards the ceiling and knees in a tabletop position (90-degree angle). Keep the core tight and slowly extend the opposite arm and leg towards the floor, then return to the starting position and alternate sides.\n\nCircuit 2 features a deadlift, chest press, and plank. The deadlift is done by standing with feet hip-distance apart, engaging the core, and hinging forward while keeping the back flat and shoulders pulled back. Drive through the feet and squeeze the glutes to stand tall. For chest press, lie on the mat or bench with feet planted, position the arms out to the sides with elbows bent, and press the dumbbells towards the ceiling, bringing the arms in towards each other until fully extended. Lower the arms with control and repeat. The plank is performed by starting on the forearms and toes, or on the knees for modification. Engage the core to create a straight line from shoulders to hips, tightening the core, legs, glutes, and back without holding the breath. Hold the position while maintaining hip level and avoiding sagging or excessive lifting, breathing steadily and maintaining tension throughout the body.\n\nCircuit 3 consists of a lunge, bicep curl to press, and side plank. To perform a lunge, stand tall with feet hip-distance apart, step one foot behind, and lower the body towards the floor while bending both knees, keeping the torso upright. Push through the front foot to return to standing and switch sides. For bicep curl to press, stand tall with arms at the sides and core engaged, bend the elbows to curl the dumbbells towards the shoulders, then rotate the palms outward and press the hands overhead. Lower the arms back down with control, reversing the movement. The side plank is executed by beginning on the side with the elbow directly beneath the shoulder and legs extended, or with knees bent for modification. Engage the core and lift the hips away from the floor to create a straight line from shoulders to feet or knees, holding the position with stacked hips. Lower with control and repeat on both sides.",
  "summary": "If you're over 50, this is the one workout a professional trainer recommends you do every day.",
  "key_points": [],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}