Balanced Beginner

Whether you’re new to exercise or easing back into working out, this fitness plan is designed to help you build strength, endurance, flexibility and balance. Plus, with a mix of group fitness classes and strength training exercises, you’ll be getting an all-around workout that will jumpstart your healthier lifestyle.

Choose between these classes and floor exercises for three workouts per week and include some time to rest in between.

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Perfect Classes for You

Increase muscle strength and range of movement, and improve activities for daily living. You’ll have a chair for seated exercises and standing support. Your instructor can modify the exercises for your fitness level.

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In this fun, shallow-water exercise class you’ll use a signature splash-board to increase strength and endurance. Splash is suitable for all skill levels and is safe for non-swimmers.

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Move through seated and standing yoga poses designed to increase flexibility, balance, and range of movement. Finish with restorative breathing exercises and final relaxation to promote reduced stress and mental clarity.

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Your Essential Gym Floor Routine


Warm up with some gentle aerobic exercise for at least 10 minutes.


Body Weight Squats

What you’ll need: A chair or bench

  1. Stand with a neutral spine and your feet hip-width apart. Position a chair or bench behind you, plus a second chair in front of you for added support as needed.
  2. Exhale while you lower your body by bending at your knee and hip joints. Keep your chest up and your weight centered over the mid to back part of your foot. Try to prevent your knees from extending past your toes.
  3. Using a chair or bench as a guide, do not allow your thighs to move past parallel with the floor.
Bicep Curl

What you’ll need: A 1-2lb dumbbell, a bench

  1. Hold a dumbbell in your right hand.  Place your left hand and knew on the bench.
  2. Extend you right arm toward the floor, Next, without using momentum, pull the dumbbell up while you exhale
Wall Push-Up

What you’ll need: A wall

  1. Begin by facing a wall, a little more than an arm’s length away. Feet shoulder-width apart. Lean forward, and place your palms against the wall shoulder-width apart.
  2. Breath in, bend you elbows, and slowly lower your upper body toward the wall in a controlled motion. Do not allow your upper body to move past your shoulders.
  3. Pause, exhale and push yourself back to the starting position.
Cool down with some gentle stretches for all major muscle groups.

Balanced Beginner Takeaways

  • Start Slow

    Set realistic goals and celebrate your success along the way.

  • Change It Up

    Set realistic goals and celebrate your success along the way.

  • Stay Hydrated

    Set realistic goals and celebrate your success along the way. Set realistic goals and celebrate your success along the way.

  • Seek Advice

    Set realistic goals and celebrate your success along the way.

  • Make it Personal

    Ask your SilverSneakers instructors for ideas on how to modify, progress or update your fitness plan.