Pick your equipment, print the page, do this twice a week. The Fiatarone studies showed seniors gain muscle at any age.
Your goal (informational)
What equipment do you have?
Twice a week, 30-45 minutes per session. Rest 60-90 seconds between sets. Add a 5-minute walk warm-up.
1. Sit-to-stand from a chair
Why: Number-one predictor of falling and losing independence
How: Cross arms over chest. Stand up from chair, sit back down. 3 sets of 10. If too easy, slow it down. If too hard, use a taller chair.
2. Wall pushups
Why: Upper body strength, keeps you safe in a fall
How: Stand 2 feet from a wall, arms out. Lean in and push back out. 3 sets of 10. Move closer to wall to make it harder.
3. Glute bridges on the floor
Why: Strong hips prevent falls and help you get out of low chairs
How: Lie on back, knees bent, feet flat. Push hips up so body is straight from shoulders to knees. 3 sets of 10.
4. Calf raises holding a counter
Why: Calves keep you balanced when you stop walking
How: Stand at kitchen counter. Push up onto toes, lower slowly. 3 sets of 15.
5. Standing march
Why: Hip-flexor strength and balance, all in one
How: Hold counter. Lift right knee high. Lower. Lift left knee high. 20 lifts per side.
Progress, not perfection: Most older adults gain measurable strength within 6 weeks of starting. Add one rep per set every two weeks. When you can do all 3 sets of 12 reps easily, add light weight or harder leverage. Not medical advice — talk to your doctor first, especially if you have heart, joint, or balance concerns.