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How Long. For walking, bike riding or other moderate exercise -- rigorous enough so that it's hard but not impossible to talk -- seniors should slowly build up to 30-minute workouts. And if 30 minutes all at once is impossible, two 15-minute sessions or three 10-minute workouts are fine.
Generally you can increase the weight you are lifting after about two weeks of beginning elderly strength exercises. 1  You should be able to complete 2 sets of 10 repetitions in good form before increasing your weights. 2  Completing each repetition in good form means using the âup for 3, pause, down for 3â count.