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Senior Citizen Fitness

Safe, low-impact programs for adults 55 and older. Focuses on functional movement patterns, joint health, balance, and maintaining independence through strength and mobility work.

⏱️ 40 min per session 📅 3x per week 🏋️ machines, light_dumbbells, bodyweight

beginnerintermediate

Sample Programs

Senior Citizen Intermediate

8 weeks intermediate

Adults 55+ at intermediate fitness level training 4 days per week.

Four-day low-impact senior program covering lower body, upper body, full body functional, and balance/mobility work.

Day 1 - Lower Body & Core

#	Exercise	Sets x Reps	Notes
1	Sled Leg Press	3x12-15	Moderate load, full range.
2	Dumbbell Romanian Deadlift	3x10-12	Hip hinge, soft knees, flat back.
3	Standing Leg Curl	3x12-15	Slow eccentric — feel the hamstring.
4	Dumbbell Lunge	3x10-12	Step forward, front knee over toes.
5	Standing Calf Raise	3x15-20	Pause at top and bottom.
6	Plank with Twist	3x30sec	Controlled rotation each side.

Day 2 - Upper Body

#	Exercise	Sets x Reps	Notes
1	Dumbbell Chest Press on Ball	3x10-12	Add weight from beginner, maintain form.
2	Seated Cable Row	3x10-12	Pull to lower chest, full retraction.
3	Dumbbell Shoulder Press	3x10-12	Standing or seated, add load progressively.
4	Cable Lat Pulldown	3x10-12	Full range, chest up throughout.
5	Dumbbell Bicep Curl	3x12-15	Supinate at top.
6	Dumbbell Triceps Extension	3x12-15

Day 3 - Full Body Functional

#	Exercise	Sets x Reps	Notes
1	Dumbbell Goblet Squat	3x12-15	Add load, maintain depth.
2	Dumbbell Bent-Over Row	3x10-12	Pull to hip, controlled lowering.
3	Dumbbell Romanian Deadlift	3x10-12	Hip hinge pattern, build load.
4	Dumbbell Shoulder Press	3x10-12
5	Side Hip Abduction	3x15-20	Band or cable, slow return.
6	Plank with Twist	3x30sec

Day 4 - Balance & Mobility

#	Exercise	Sets x Reps	Notes
1	Banded Step-Up	3x10-12	Step on low box, drive through heel.
2	Dumbbell Split Squat	3x10-12	Light weight, front foot elevated slightly.
3	Glute Bridge	3x15-20	Single-leg optional if comfortable.
4	Dumbbell Lateral Raise	3x12-15	Posture focus, light weight.
5	Dead Bug	3x10-12	Opposite arm/leg extension.
6	Standing Calf Raise	3x15-20	Single-leg optional for balance challenge.

Want This Program Personalized?

UltraFit360 adapts this program to your goals, tracks your PRs, and gives weekly AI coaching reports.

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