Exercise For Seniors Exercise for Seniors This exercise is suggested for seniors to build muscle strength in their arms and shoulders. It's very easy to do, and it is suggested these exercises be done three days a week. Begin by standing on a comfortable surface, where you have plenty of room at each side. With a 5-lb potato sack in each hand, extend your arms straight out from your sides, and hold them there as long as you can! Try to reach a full minute, then relax. Each day, you will find that you can hold this position for just a bit longer. After a couple of weeks, move up to 10-lb potato sacks. Then 50-lb. Potato sacks, and then eventually try to get to where you can lift a 100-lb potato sack in each hand and hold your arms straight for more than a full minute. Once you feel confident at that level, put a potato in each of the sacks.