New Year’s Challenge: Build Total-Body Strength Without Weights

By the Editors of SilverSneakers |

Use your own bodyweight to build strength and improve coordination from head to toe as you kick off the final days of the challenge!

Keep up with the Strong Body, Strong Mind, Strong You Challenge here and on our Facebook page.

Welcome back for the final few days of the challenge! You’ve come this far, and you’re well on your way to finishing strong. We’ve talked a lot about the importance of weights in this fitness program, but you can build strength in a variety of different ways. Including with the weight of your own body.

Bodyweight exercises can be surprisingly effective. A study in the journal Environmental Health and Preventive Medicine looked at the effects of low-intensity bodyweight training in men and women over age 65, and they compared their results with people the same age who used machines for strength training at a gym. They found there were no significant differences between the groups, and all participants showed clear benefits in mobility and strength.

Get and stay fit with SilverSneakers! Choose from dozens of different Community classesvisit a participating fitness location, or join one of 20+ SilverSneakers LIVE online classesCheck your eligibility here. 

How to Use the Bodyweight Strength Workout

Today, you’ll learn a few simple bodyweight training moves, in a sequence that takes less than 10 minutes, and you can do at home or at the gym. SilverSneakers LIVE trainer Shannon Thigpen will guide you through the workout step-by-step, so you can understand proper form. Aim to do this workout two to three times a week.

As always, safety is key. Get your doctor’s OK before beginning any new exercise program. If you have a chronic condition (including osteoporosis), balance issues, or injuries, talk to your doctor about how you can exercise safely.

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Love this and want more? Try a SilverSneakers LIVE Bodyweight Boot Camp Class!

In this 45-minute class, you’ll go through a series of energizing bodyweight exercise circuits that will improve your overall strength and cardiovascular fitness. A mat may be used for some floorwork. View the schedule and RSVP here.

Check Your SilverSneakers Eligibility Instantly

SilverSneakers members can go to thousands of gyms and fitness locations across the nation, plus take SilverSneakers LIVE online classes that are designed for seniors of all levels. If you have a Medicare plan, it may include SilverSneakers—at no additional cost. Check your eligibility instantly here.

Not eligible for SilverSneakers? You can still get 200+ free SilverSneakers On-Demand videos and stay in touch with us by creating your online account.

It's quick and easy to begin finding your place. Your health plan may already  include the SilverSneakers benefit. CHECK YOUR ELIGIBILITY