HEALTHY AGING / 2 DAYS PER WEEK / ABOUT 20 MINUTES
Strong at 70+: supported start
A gentle entry to resistance training without floor exercises.
Regular resistance work supports strength and physical function. This schedule applies general training evidence to a practical routine.
Your weekly sessions
SESSION 1 / Use a sturdy chair and wall; keep transitions simple.
Supported strength / A
Use a sturdy chair and wall; keep transitions simple.
- Chair squat — Start with 1 × 6–10 controlled reps; build toward 2 sets
Quadriceps and gluteus maximus; trunk stabilizers assist. Sit back toward a sturdy chair, tap it lightly, then stand tall with feet grounded.
- Incline push-up — Start with 1 × 6–10 controlled reps; build toward 2 sets
Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.
- Band row — Start with 1 × 6–10 controlled reps; build toward 2 sets
Rhomboids, mid trapezius, lats and biceps. Anchor the band securely. Pull elbows toward ribs, pause and return with control.
- Hip hinge — Start with 1 × 6–10 controlled reps; build toward 2 sets
Gluteus maximus and hamstrings; spinal erectors stabilize. Soften knees, move hips back and keep the weight close to your legs.
- Calf raise — Start with 1 × 6–10 controlled reps; build toward 2 sets
Gastrocnemius and soleus. Rise onto the balls of your feet, pause, and lower slowly.
SESSION 2 / Practice everyday leg and upper-body capacity without floor work.
Supported strength / B
Practice everyday leg and upper-body capacity without floor work.
- Chair squat — Start with 1 × 6–10 controlled reps; build toward 2 sets
Quadriceps and gluteus maximus; trunk stabilizers assist. Sit back toward a sturdy chair, tap it lightly, then stand tall with feet grounded.
- Band pulldown — Start with 1 × 6–10 controlled reps; build toward 2 sets
Latissimus dorsi, upper back and biceps. Secure the band high and draw elbows down toward your sides.
- Incline push-up — Start with 1 × 6–10 controlled reps; build toward 2 sets
Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.
- Hip hinge — Start with 1 × 6–10 controlled reps; build toward 2 sets
Gluteus maximus and hamstrings; spinal erectors stabilize. Soften knees, move hips back and keep the weight close to your legs.
- Supported heel-to-toe rock — Hold stable support: 1–2 × 8 slow rocks
Ankles range of motion and movement control. Hold a stable support and gently shift between lifting toes and lifting heels. Keep the movement small and controlled. Start with 2 × 8 repetitions.
How to progress
Weeks 1–2: learn comfortable setups and repeatable effort. Weeks 3–5: add a repetition or a little aerobic time. Weeks 6–8: add the smallest resistance increase when technique and recovery stay steady; repeat a phase if needed.
Adjust the plan to your starting point
Begin with one set and generous rest. If you have a recent fall, new symptoms or significant limitations, arrange individual clinical guidance.
Recovery and weekly placement
Leave an easier day between demanding sessions for the same muscles. Adjust the number of sets to your current capacity.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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