THE HEALTH & FITNESS CENTER'S BLOG

Effective Functional Training for Seniors

By: MercyOne Iowa Fitness Staff

May 20, 2025, 10:00 am - Categories: Health & Fitness

As we age, staying active becomes even more important to maintain independence and quality of life. Functional training is designed to help you with daily activities such as standing up from a chair, carrying groceries and climbing stairs. These workouts help keep your body strong and steady so you can continue moving with confidence.

Benefits of functional fitness for seniors.

• Improves strength. Functional exercises strengthen the muscles you use every day. This helps you stay mobile and capable of handling tasks around the house, out in the yard or while traveling.
• Boosts balance and coordination. Many functional exercises focus on improving your balance, which can help reduce your risk of falls.
• Helps prevent injuries. By regularly training your muscles, you can help protect your joints and maintain your flexibility.

Examples of functional movements.

• Squats: Squats help strengthen your legs and hips, which makes standing up and sitting down easier. You can do these by using your body weight or light weights.
• Step-ups: This exercise is great for preparing you to climb stairs or get into your car. Use a low step or platform and step up and down slowly, one foot at a time. Having a trusted friend or family member assist you for balance can be helpful, if needed.
• Chest press: This move builds upper body strength to assist in pushing yourself up from a chair or bed. Use light dumbbells or resistance bands for safety.
• Row: Strengthen your back and arms with a rowing motion. This is helpful for lifting items like laundry baskets, grocery bags and other items.

Need help getting started? Our qualified trainers are here to guide you safely through these movements.

Join us on Senior Health and Fitness Day.

We understand the specific needs of active seniors, and offer a wide range of equipment, services and programs tailored for you. Join us for our upcoming Senior Health and Fitness Day. We’re excited to help you stay active and strong as you age.

REFERENCE: Davis, Nicole. “Why Functional Fitness Is Important for Everyone.” Healthline. April 23, 2020. https://www.healthline.com/health/fitness/functional-fitness-adults.