To maintain strength and mobility, seniors can benefit from engaging in resistance training exercises, such as bodyweight exercises, light free weights, or resistance bands. Activities like chair stands, modified push-ups, or leg raises can enhance muscle strength and endurance without the risk of injury. Additionally, incorporating balance exercises, like tai chi or yoga, can help prevent falls and promote flexibility. Consistency is key; performing strength training two to three times a week can yield substantial benefits in functional abilities, quality of life, and independence for seniors.