Free Online Fitness Session

for older adults

Seated functional strength workout 10 July 2021

Led by Mira, this is a 32-minute all seated functional strength workout. The whole body workout will suit those who are dealing with injury, limited mobility or balance issues. The session starts with an in depth warm up. The major component of today’s session is strength based training. It’s aimed at developing your functional strength and stronger core for better balance. The sessions ends with a gentle chair based stretch for cooling down and flexibility.

We’d love to have your comments on this all seated functional strength workout. Don’t forget to subscribe to the Fit For Good YouTube Channel! If you’ve enjoyed this session, please do consider donating to Fit For Good to help us continue to provide FREE sessions.

What is Fit For Good?

Research supports the fact that regular exercise is vital to good health and helps control the ageing process. Fit For Good sessions are specifically designed to help men and women over 60 take more control over how they age, and enjoy becoming more mobile, stable and socially active.

Although we all understand that exercise is essential for living well into old age, it’s hard to find a way to make it part of daily life. Fit For Good sessions aim to help you enjoy healthier, happier ageing. Our professional trainers guide you. During each workout, you gain strength, balance, flexibility and stamina. You work at your own pace and your own ability – although it’s always good to push yourself just slightly to gain maximum benefit.


  1. Jean Grace on July 11, 2021 at 10:33 am

    Hi Jordan,

    Thanks for the wrist stretch in your session of 7th July. I am starting to get arthritis in my wrists/hands/fingers and it felt really good. Helped me to do the follow-on stretch with hands behind back. Great!


    • Jordan Burns on July 13, 2021 at 4:06 pm

      Hi Jean,

      Great work doing the session! I am glad the wrist stretch helped and felt good. I’d recommend trying some of our Flexibility sessions – you can find them on our website by clicking ‘FFG Online’ and then ‘Flexibility sessions’. Keep up the hard work!


  2. Jean Grace on July 24, 2021 at 11:00 am

    Hi Mira,

    I love this session. Especially the weights over the shoulder and back to the hip – feel it loosens things up a treat!

    My thanks to Jordan for his advice on the flexibility sessions. I will check them out. (sorry i managed to put the comment on your session – obviously ‘dodgy digits!)

    Thanks to both of you for all your sessions.

Try another session


Please help us continue to offer our programme of free sessions. Thank you!


Fit For Good online sessions are a convenient, enjoyable way of improving your fitness and helping to increase your strength, stability and balance.

To make the most of each session:

  • Position your computer, laptop, iPad or phone on a stable surface near where you will be working. If you can get YouTube on your television, that's another option
  • Check the floor where you are exercising is not slippery and that there is nothing you could trip over
  • Wear loose clothing and comfortable trainers or shoes
  • Keep a glass or bottle of water to hand to ensure you stay hydrated
  • Have a chair or other stable object to hold onto if necessary
  • Place your weights - whether they are actual dumbbells, cans of beans, bottles of water or whatever works for you - where you can easily reach them, but won't trip over them
  • Exercise within your comfort zone, pausing the video whenever you need to rest or hydrate
  • Play background music if it helps you relax


If you're enjoying Fit For Good online sessions, we’d love to see you via photos or videos – we're regularly asked by news sources for images of people doing the sessions. Perhaps someone in your household has a phone and could take pictures or a video clip? Please send them here.