I’m 85 and this is my go-to upper-body workout
I’m 85 and this is my go-to upper-body workout
Erika Rischko, 85, from Langenfeld, Germany was 55 when her fitness journey began. She took things to another level when she turned 76, and she now shares her tips with over 133k followers on Instagram. Most recently, she posted her go-to upper-body workout.
‘When it comes to building upper-body strength, we often assume that weights or machines are the only options. However, this upper-body workout shows that a simple resistance band can effectively strengthen your arms, shoulders, back, and chest,’ she writes in the caption. ‘And the best part: you can do this at home. No gym needed.’
Upper body strength workouts encompass exercises that target the muscles of the arms, shoulders, chest, and back. For seniors, maintaining strength in these areas is vital for preserving independence and overall well-being.
These workouts not only improve functional abilities but also enhance posture, reduce the risk of injury, and promote bone health.
By engaging in targeted upper body exercises, seniors can better perform everyday tasks and enjoy a higher quality of life. In this article, we’ll explore eight effective upper body strength workouts specifically tailored for seniors.
Whether you’re new to exercise or looking to switch up your routine, keep reading to learn everything you need to know about staying strong and healthy in your senior years.
Here’s how to do it.
20-minute upper-body workout for seniors
1.4 x push-ups
2. 6 x half kneeling banded single-arm bicep curls, each side
3. 4 x standing single-arm banded tricep kickbacks, each side
4. 4 x standing banded single-arm bent-over row, each side
5. 4 x kneeling overhead to lower banded pull-apart
While strength training is now a regular feature in Rischko’s life, she didn’t start exercising until she was 55. ‘There are three reasons for this: gyms weren’t popular back then, I was busy raising my two children (both competed in sports all over Germany for years, and I was needed to take them to training both during the week and on weekends), and my dad was sick for many years – no help was provided by the state back in the day, so I was his main care,’ she tells us.
At 80 years old this is the exact strength routine I do to stay fit and healthy
At first, I went three times a week and did some weight training for about an hour. I only knew what to do because I was given a plan by a trainer at the gym (you don’t have to pay for PTs at my gym, just book sessions in advance) and every three months, they’d check my progress via strength tests, like how heavy I can lift in certain moves, and provide me with an updated strength training plan using the results.
After about a year, I added some workout classes into my routine, like step and full-body circuits. I then started to get into using a rowing machine and going to spin classes – I even attended some rowing competitions and took a spin class marathon of four-five hours. Then, about eight years ago, I got into functional fitness. A new functional fitness court had been set up at my gym and I loved it – I’d work out for two-three hours every morning.’
Once she turned 76, Rischko says her training intensified as her daughter moved nearby and they began going to the gym together. They’d go three to four evenings per week, plus one day on the weekend. Rischko is still doing those six sessions per week, nine years later.
‘The only two things I can’t do is run or jump, because I have two artificial knees and I’ve had lumbar spinal fusion surgery,’ she shares with Women’s Health UK. ‘This can mean that other strength exercises are painful, too. It’s rarely too much to handle, but if it is, I try a modified version before giving up.’
Her final words of wisdom? ‘You are never too old to start exercising, and you can be as fit as you want to be.’