12 Exercises for Seniors: Balance, Mobility, and Strength

The shoulder muscles. Often overlooked and underused, these muscles hold a ton of tension for most of us, especially with so many hours spent hunched over our computer and phone screens.

That’s why exercising your shoulders is essential to achieve a balanced upper body, alleviate stress, and avoid long-term issues like the dreaded "tech neck." Having strong shoulder muscles not only improves your posture but also supports a lot of common daily activities. 

This beginner’s guide will explore the benefits of shoulder workouts, the major shoulder muscles to target, and the best exercises to kickstart your journey to stronger shoulders. 

Don’t feel like you have to face your fitness journey alone. Find a local gym for support and expert guidance when you need it.

Benefits of Shoulder Workouts

Shoulders work hard from morning to night, whether you’re lifting objects, playing catch, or just trying to sit up straight. That’s why doing exercises specifically focused on your shoulder muscles are fundamental for anyone looking to achieve a balanced upper body. Spending time strengthening these muscles brings a ton of benefits, a few of which include longer-lasting mobility as the body ages and the ability to lift heavy objects without a second thought. What more could you ask for? 

What are the Major Shoulder Muscles?

Your shoulder joint is a remarkable structure known as a ball-and-socket joint—just like the hips—which gives your shoulder a wide range of motion, allowing for movements like rotation. The ball-and-socket also allows extension and flexion, which is just a fancy way to say movements that extend away from and flex toward the body.

In order to provide this exceptional range of motion, shoulders are made up of many muscles working together, including:

• Rotator Cuff: You’ve likely heard of this area, but what is it? Made up of four separate muscles, the individual parts of your rotator cuff work together to perform overhead movements—like lifting objects or reaching upward—and movements that involve rotating the arm, such as throwing a ball or swinging a racket.

• Rhomboids: Nestled between the shoulder blades, the rhomboid muscles work tirelessly to retract the shoulder blades, aiding in posture and shoulder stability. These are the muscles that weaken when we're hunched over our screens!

• Trapezius: The trapezius muscle—sometimes called your traps—across the upper back and neck help maintain your posture. Your traps are used in subtle everyday movements like turning or tilting your head as well as shrugging your shoulders.

• Deltoid: At the top of the shoulder, the deltoid muscle works hard to stabilize the shoulder joint and lift the arms in various directions, including forward, sideways, and overhead movements.

One simple body part with a lot going on! Altogether, these muscles form the complicated network that supports the shoulder joint. Adding targeted exercises to your routine can improve the strength and stability of each part of the shoulder for a wider range of motion and function.

8 Best Shoulder Exercises for Beginners

There are many examples of shoulder exercises to choose from, but not all are the perfect fit for beginners. It’s important not to get too complicated too quickly. Here are eight of the best shoulder exercises for beginners to add to your routine using strength machines, dumbbells, or your own bodyweight: 

1. Dumbbell Shoulder Press

The dumbbell shoulder press is an exercise that covers a lot of area, including the shoulders, triceps, and elbow joints. As with all the exercises we explore today, always begin with a lighter weight than you think you can handle in order to perfect your technique first!

First, begin in a seated or standing position with your spine straight. Grip dumbbells with an overhand grip, palms facing down. Then, bend the elbows and bring hands to shoulder height, rotating the palms. Push dumbbells up until arms fully extend overhead—bring the biceps close to your ears. Finally, pause briefly at the top to maximize muscle engagement and slowly return dumbbells to the starting position.

2. Shoulder Press Machine

A great option for your workout routine is the shoulder press machine. To begin, adjust the weight and adjust the seat to a comfortable position with flat feet and your back against the seat. Hold the handles with relaxed palms with arms bent at 90 degrees for stability and control. 

Keep core muscles engaged throughout the exercise. Push upward until arms fully extend overhead. Pause briefly at the top. Then, lower the handles back to the starting position. 

3. Smith Machine Shoulder Press

The Smith Machine Shoulder Press may look intimidating initially, but you just have to know how to use it. Adjust the incline bench to a 90-degree angle and position yourself beneath the bar 6 inches from your nose for optimal range of motion. Maintain a straight back against the bench for spinal alignment and stability. 

Remember to keep the elbows forward to avoid being too far back on the bench. Tilt the bar backward to unlock, then lower the bar to the upper chest, allowing elbows to bend naturally. Finally, press the bar upward to raise the weight back to the starting position. Pause briefly to engage the shoulder muscles before gradually lowering the bar back to chest level.

4. Arm Circles

You probably recognize this exercise. A long-standing favorite, begin standing upright with feet shoulder-width apart to establish a stable base. Raise the arms until parallel to the ground, aligned with the shoulders and palms facing down. Initiate movement by making small circles with the arms. As you continue, gradually increase the size of the circles while maintaining control and stability throughout. 

This isn’t about speed! In order to make this simple move most effective, focus on feeling the stretch in your shoulder muscles as you perform the arm circles, allowing for a gentle and controlled range of motion. Adjust the size and speed of the circles based on your comfort level and flexibility. This exercise can help improve shoulder mobility and flexibility while also serving as a dynamic warm-up for upper-body workouts.

5. Dumbbell Chest Press

A version of the bench press, the dumbbell chest press, involves holding a free weight in each hand while lying on a flat bench. For stability, maintain contact with the surface at all times. 

Position dumbbells at each side of your chest, with elbows forming a 90-degree angle. Straighten the arms and raise the dumbbells above the chest while exhaling. Pause briefly to engage the chest muscles and inhale as you lower the dumbbells down, maintaining control throughout the descent. 

6. Cable Lat Pulldown

Find the cable tower in your gym to give the cable lat pulldown a try. While the seat may appear strange at first, you can easily adjust it to ensure comfort under the support pads. 

After adjusting to your desired weight, grab the bar with an overhand grip with your feet planted on the floor. If you’re not able to reach the bar while seated, just stand and grab the bar before sitting back down. Begin by engaging muscles in the lower back, leaning forward at a slight angle. Lower the bar to the chin, pause for a moment, then slowly raise the bar back up, maintaining control and resisting the weight pulling you back up. 

7. Cable Row 

While you’re at the cable tower, navigate to the cable row. Start by adjusting the weight to your fitness level and goals. Place your feet on the footrests and grasp the cable's handle. Propel backward using your legs, keeping your back straight and chest lifted. Pull the handle towards your chest, engaging your back muscles. Reverse the motion by extending arms and returning to the starting position. Repeat for desired repetitions, focusing on smooth, controlled movements.

8. Dumbbell Lateral Raise

For our final exercise, begin by holding a dumbbell in each hand with a normal grip, maintaining a neutral spine position, and engaging core muscles. Raise arms to the sides, creating a "T" shape with arms parallel to the ground. Avoid rotating the shoulders, focusing instead on engaging the shoulder muscles. Pause briefly at the top to fully engage your shoulder muscles before lowering the dumbbells back to the starting position.

Beginner Shoulder Workout Routines

With a list of stellar shoulder workouts to choose from, here are some quick examples of how to combine these moves into beginner shoulder routines. 

Incorporate these workouts into your regular routine, but be sure to take breaks and focus on a blend of upper body, lower body, and cardio throughout the week. And of course, you can always customize this in a way that works best for you using your favorite exercises.

Workout 1: Strength and Stability

Begin with the Dumbbell Shoulder Press, performing four sets of 8-10 reps to target the deltoids and triceps. Then, perform four sets of 8-10 reps to engage the chest muscles on the Dumbbell Chest Press. Next, complete three sets of 10-12 reps for the back and biceps on the Cable Lat Pulldown. Finally, conclude the first session with 3 sets of 15-20 reps of Arm Circles, both forward and backward, to promote shoulder mobility and stability.

Workout 2: Increase Muscle Mass

Start with 4 sets of 10-12 reps on the Shoulder Press Machine followed by 4 sets of 12-15 reps on the dumbbell lateral raise to isolate the lateral deltoids. Then, transition to the Cable Row Machine for 3 sets of 10-12 reps, engaging the back muscles. Finish the session with the Dumbbell Chest Press, performing 3 sets of 10-12 reps to further target the chest and triceps.

Workout 3: Endurance and Conditioning

Kick off the workout with the Smith Machine Shoulder Press, executing three sets of 12-15 reps to enhance shoulder endurance. Move to the Dumbbell Lateral Raise, completing three sets of 15-20 reps to promote deltoid endurance. Then, transition to the Cable Lat Pulldown for three sets of 12-15 reps, focusing on engaging the back. Finally, wrap up the routine with three sets of 20-25 Arm Circles—in both directions!—to maintain shoulder mobility and promote circulation.

For more shoulder workout videos and written guides, get started now for free on the PF App.

If you’ve ever heard the term “progressive overload” and wondered what progressive overload is, you’re not alone. This type of training has recently caught the spotlight as a crucial step in fitness and strength training.

But what is it, exactly?

It’s a practice that involves increasing weight, repetitions, or intensity levels over time to provide a continuous challenge for your muscles, promoting growth, adaptation, and ongoing improvement.

While using this approach can prevent plateaus in fitness gains, it does require careful planning and monitoring to avoid overtraining and injury.

If you feel overloaded by all this technical gym talk, don’t worry. This guide will tell you everything you need to enhance your fitness experience with progressive overload.

What is Progressive Overload Training?

Put simply, progressive overload training emphasizes gradually increasing the intensity of workouts over time. This can be done in a variety of ways by increasing the weights used, repetitions completed, or pace of your workout. Consistently pushing your body challenges the muscles, prompting growth and progress, but it’s important to do so in a controlled, sustainable way.

So why do people look to progressive overload as part of their fitness journey?

The Benefits of Progressive Overload Training

Well, the benefits are pretty extensive. A powerhouse for muscle growth and strength development, progressive overload training ensures steady progress over time, enhancing your strength, endurance, and stamina.

Progressive overload strategically optimizes muscle function and coordination by contributing to overall athletic performance, building muscle and increasing strength simultaneously. You’ll boost different types of all-around strength such as the ability to lift heavier weights for numerous reps or increase the weight of your one-rep max.

Ultimately, by consistently challenging muscles with heavier loads over time, a progressive overload workout plan stimulates what’s called muscle hypertrophy. That’s just a fancy way of saying your muscle fibers adapt and grow in response to increased demands of your workout.

In the end, almost everyone’s favorite benefit is probably the boost of self-confidence and motivation that propels their fitness journey forward!

Limitations of Progressive Overload

Progressive overload training can be a great tool to support you with muscle growth, strength gains, and overall physical development. However, as with all types of exercise, there are some limitations of this type of training to watch out for:

• Plateaus: Despite efforts to increase the intensity, progress can level off or become stagnant, which could lead to feeling stuck in your fitness journey. The body may reach a point where further gains become increasingly challenging, which may require some strategic adjustments to your training methods.

• Time and Patience: Achieving noticeable results demands consistent dedication over an extended period, requiring patience and perseverance.

• Individual Differences: Response to progressive overload varies significantly based on genetics, age, and fitness background, highlighting the need for personalized approaches.

• Specificity: While practical for muscle growth and strength, progressive overload may only address some fitness aspects. Progressive overload training is best as a complementary technique for the rest of your gym routine.

It’s important to remember to do what works for you. Progressive overload training isn’t for everyone. But when added to your gym routine and approached with patience and care, it can be a valuable tool in your fitness toolbox. Navigating the challenges and nuances of progressive overload can help unlock your full potential along your fitness journey.

SAFETY FIRST: Progressive Overload Must be Done Gradually

In any fitness journey, gradual progression is non-negotiable. It not only fosters growth and progress but also reduces the risk of injury and burnout. Gradually introducing progressive overload over time ensures you’re recovering effectively and adapting to the new routine both physically and psychologically. It’s very important not to try and go too far too fast.

• Injury Prevention: Gradual progression reduces the risk of strains, sprains, and other injuries by allowing the body to adapt to increased demands over time.

• Sustainable Progress: Small, incremental increases in weight or intensity promote consistent improvement while minimizing the risk of burnout or plateaus.

• Effective Recovery: Gradual overload ensures sufficient time for the body to recover between workouts, reducing the likelihood of overtraining and fatigue.

• Skill Development: Slow progression allows individuals to master proper form and technique before advancing to more challenging exercises.

• Psychological Adaptation: Incremental changes build confidence and motivation, enhancing long-term adherence to a training program.

Incorporating gradual progression into a fitness regimen enhances physical performance and creates a well-rounded approach to health and well-being, ensuring long-term success and fulfillment in achieving your fitness goals.

When to Use Progressive Overload

Introducing a progressive overload workout plan into a fitness regimen doesn’t work for everyone, but is particularly helpful in the following instances:

• Starting a Program: Integrating progressive overload from the outset lays the foundation for a comprehensive fitness routine, gradually challenging muscles and enhancing overall fitness levels over time.

• Overcoming Plateaus: When faced with performance plateaus, implementing progressive overload techniques revitalizes progress, enabling individuals to push through barriers and continue advancing toward their fitness goals.

• Building Strength: Utilizing progressive overload strategically allows for incremental increases in weight, reps, or intensity, fostering muscle growth and strength gains with consistency and patience.

So now we know that incorporating progressive overload fuels physical growth and development, sets you up for continuous improvement, and builds resilience along your fitness journey. But how can you actually do it?

Examples of Progressive Overload Training

There are three main types of progressive overload training. Let’s get to it!

Increase weight

First up is increasing weight. For example, in a strength training program, progression by adding weight gradually to exercises like bench presses and squats is pivotal for continual growth and development.

Take bicep curls with dumbbells, for example. Start with 3 sets of 8 reps at 5 lbs to establish a baseline for strength adaptation. Over the course of the next 3-4 months, incrementally increasing the load by 5 lbs every few weeks allows for a gradual but sustainable challenge to the muscles, ultimately reaching a target weight of 25 lbs.

Of course, pick exercises, weights, and targets that work best for your current fitness level. Remember, progressive overload is gradual, so no rushing here! If you need additional guidance on where to start, you can always ask a friendly Planet Fitness Team Member at your local club for help whenever you need it.

Increase reps

You might focus on increasing your reps, which is common in different types of strength training programs. For example, pull-ups play key roles in developing upper body strength and definition. So if that’s your target, you could start with something like 3 sets of 6 reps to build a foundation for progression. Then gradually increase reps weekly to see steady improvement without overwhelming the muscles.

Adjust tempo

The third progressive overload strategy is to adjust the pace! Using push-ups as an example, you could begin with 3 sets of 10 reps, focusing on a 2-second lowering phase, to build upper body strength. Over time, progress to longer lowering phases to gradually intensify the challenge, promoting muscle growth and control.

But enough of these hypothetical examples. Let’s put together an actual training routine that you can adapt for yourself!

The Best Beginner Progressive Overload Training Routine

Before you dive into the progressive overload schedule, it’s important to keep the following strategies in mind:

• Compound Exercises: For efficient muscle engagement, start with multi-joint movements like squats, deadlifts, bench presses, and rows.

• Light Weights, Higher Reps: Begin with light weights and aim for 8-12 reps per set to prioritize technique and form.

• Gradual Weight Increase: Gradually increase weights by 2.5-5 lb to ensure progressive overload. Don’t know how to gauge if you’re starting with the appropriate weight? Your final rep should be difficult but not impossible without compromising form.

• Structured Routine: Follow a consistent schedule of 3-4 weekly workouts, targeting different muscle groups for balanced development.

• Consistent Effort: Stay committed to the routine, track progress, and monitor improvements over time.

• Rest and Recovery: Allow adequate rest between sets and workouts to prevent overtraining and support muscle repair.

• Listen to Your Body: Pay attention to your body's signals and adjust intensity or volume accordingly to prevent injury and maintain progress.

So, with all of the above in mind, let’s look at a three-month example schedule.

12-week progressive overload schedule

You decide what weights to start with, if any at all—bodyweight exercises are a wonderful way to build strength before adding additional weight. Use the following schedule to see how progressive overload can work for you.

Weeks 1-4

• Day 1: Full Body Workout (Squats, Bench Press, Rows)

• Day 2: Rest

• Day 3: Full Body Workout (Deadlifts, Overhead Press, Pull-Ups)

• Day 4: Rest

• Day 5: Full Body Workout (Lunges, Dumbbell Rows, Push-Ups)

• Day 6-7: Rest or Light Activity

Weeks 5-8 (Increase weights by 2.5-5 lbs for each exercise)

• Day 1: Full Body Workout

• Day 2: Rest

• Day 3: Full Body Workout

• Day 4: Rest

• Day 5: Full Body Workout

• Day 6-7: Rest or Light Activity

Weeks 9-12 (Increase weights by 5-10 lbs for each exercise)

• Day 1: Full Body Workout

• Day 2: Rest

• Day 3: Full Body Workout

• Day 4: Rest

• Day 5: Full Body Workout

• Day 6-7: Rest or Light Activity

Progressive overload serves as a pathway to continuous improvement and advancement toward your fitness goals. By gradually escalating exercise demands through increased weight, reps, or intensity, you can stimulate muscle growth, enhance strength, and improve overall physical performance.

For tons of on-demand workouts and inspiration, get started now for free with the PF App!

Your leg muscles are the unsung heroes of many everyday activities. From your first foot on the floor in the morning, to rolling into bed at night, those limbs are always working overtime. Give these muscles the love they deserve with this comprehensive beginner's guide to the leg press machine. Learn about different leg press machines, the types of equipment and exercise options available, and how to use proper form and technique for better results.

Join Planet Fitness today to access even more expert guidance, and start your journey to making leg days the best days.

What is a Leg Press Machine?

First up, what exactly is a leg press machine? A leg press machine is a piece of popular gym equipment that targets lower body muscles through controlled movements, toning and strengthening your legs while minimizing stress on the back and joints.

Different Types of Leg Press Machines 

But not all leg press machines are created equal. In fact, there are several variations of leg press machines, each offering unique benefits

• Horizontal Leg Press: This traditional type of leg press machine is perfect for beginners. The horizontal leg press features a seat that moves back and forth on a rail system while you push against a flat, stationary platform with your feet, causing the seat to slide backward. The flat position of this machine offers stability and ease of use, making it a great option if you’re just starting out with strength training. This machine allows for controlled movements, support for your lower back, and can be customized to suit various fitness levels and ranges of motion.

• 45-Degree Leg Press: Sometimes known as an angled or incline leg press, this leg press machine features a stationary seat positioned at a 45-degree angle. While sitting on an incline, you push against a flat platform with your feet as it slides up along a rail system. Still a great option for beginners, the 45-degree leg press allows for a greater range of motion than horizontal leg presses and incorporates more muscles including the glutes and hamstrings.

• Vertical Leg Press: Unlike traditional machines, you lie on your back with your legs in the air to use the vertical leg press. This distinct movement pattern places a greater emphasis on engaging the muscles from a different angle, providing a challenging and effective workout. Vertical leg presses are suitable for advanced athletes seeking to add variety to their leg workouts and challenge themselves in new ways.

Variations of Leg Press Workouts

To target different muscle groups, there are a few stance variations to try when using a leg press machine:

• Narrow Stance: Emphasizes the quads, providing a focused workout for the front of the thighs.

• Wide Stance: Engages the inner thighs and glutes more intensely, promoting overall lower body strength and stability.

• Single Leg: Enhances balance and coordination while isolating each leg for unilateral strength development.

Benefits of Leg Press Workouts

Besides targeting multiple muscle groups at the same time, leg press workouts offer a ton of other benefits, including:

• Increased core strength

• Better mood and increased dopamine levels

• Improved mobility, flexibility, and range of motion

• Support for overall functional fitness helping with everyday movements

Not to mention, ​a seated leg press machine can also enhance your balance and stability, particularly if you're a beginner at lifting heavy weights. Building core and leg stability at the same time creates the perfect conditions to prepare your body for more advanced exercises down the road.

Proper Form and Technique for the Leg Press Machine

Before you hop on that machine, it's important to understand and use proper leg press form and technique. We recommend these tips & tricks to get the most out of your leg press workout:

1. Set up the machine for proper use, adjusting the seat and backrest to your comfort level.

2. While inhaling, extend your legs, pushing the weight away from your body.

3. Exhale as you lower the weight back down, maintaining control and avoiding locking your knees.

Which Muscles Do Leg Press Machines Target?

Primarily, leg press machines target the quadriceps, hamstrings, and glutes, providing a comprehensive lower body workout. Quads are the key movers in leg press exercises. Meanwhile hamstrings assist in knee flexion (a.k.a. moving away from the body) and hip extension (a.k.a. moving toward the body), and glutes stabilize the pelvis if opting for wide stance variations.

• Quads. When on a leg press machine, your main focus is usually on pushing the weight away with your legs. This action primarily engages your quadriceps, which are the large muscles on the front of your thighs. They're doing most of the heavy lifting, so to speak.

• Hamstrings. Now, as you're pushing the weight, your hamstrings (the muscles at the back of your thighs) also play a part. They help stabilize your knees and assist in extending your hips to lift the weight.

• Glutes. The glutes, although not always directly engaged-depending on the variation you choose-are crucial for maintaining hip stability and alignment, especially in wide-stance leg presses. This exercise helps maintain correct leg press form and stability.

Leg Press vs. Other Lower Body Exercises

While we’re giving a lot of love to the leg press machine, it isn’t the only way to rock leg day. Although leg press machines provide a controlled workout environment for specific muscle groups, they can also be combined with other lower-body exercises for a comprehensive workout routine. (Psst—check out variations on some of our classic faves below for free in the Tutorials section of the PF App!)

• Squats: Beyond the lower body, squats also engage the core. They’re a great exercise to target multiple muscle groups at once while increasing your stability and mobility. Stand with your feet shoulder-width apart, lower your body by bending your knees and hips while keeping your chest up, then push through your heels to return to standing. 

• Lunges: Lunges can improve balance, coordination, and leg strength while working most of the muscles in your lower body. Step forward with one leg, lowering your hips until both knees are at about 90 degrees, then push back to the starting position and switch legs.

• Deadlifts: Deadlifts are a compound movement that again engage multiple muscle groups—particularly the back, glutes, and hamstrings—all while being a key move to help improve posture. Stand with your feet hip-width apart with a dumbbell in each hand. Keeping your back straight, hinge at the hips to lower the dumbbells toward the ground, then lift by extending your hips and knees until fully standing. 

Alright, you’re ready to go! With a solid understanding of how to use the leg press machine and tackle other lower body exercises, you're now fully equipped to revolutionize your leg day routine. And remember to focus on the correct leg press form and technique to boost your results and reduce the chance of burning out or getting hurt. 

Whether you're a beginner or an experienced fitness enthusiast, using different leg press variations can strengthen and tone your legs, build strength, and incorporate functional fitness into your routine.

Ready to rock your leg day routine? Download the PF App now to start your fitness journey for free!