HEALTHY AGING / 4 DAYS PER WEEK / ABOUT 34 MINUTES
Strength, balance & mobility
Build strength, balance and useful mobility.
Resistance training supports strength and function as adults age; balance and aerobic work add distinct benefits.
Your weekly sessions
SESSION 1 / Leg strength and balance practice for everyday movement.
Strength and balance
Leg strength and balance practice for everyday movement.
- Supported split squat — 2–3 × 8–12 controlled reps per side
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- One-arm dumbbell row — 2–3 × 8–12 controlled reps per side
Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
- Suitcase carry — 1–3 × 20–30 sec with stable posture
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
- Single-leg balance reach — Beside stable support: 1–2 rounds of 3 gentle reaches per side
Hip and ankle stabilizers; balance control. Reach the free foot to three points slowly.
- Brisk walk intervals — Start with 10–20 min at a conversational pace; build gradually
Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
SESSION 2 / Keep activity comfortable while giving hard work time to settle.
Recovery / easy movement
Keep activity comfortable while giving hard work time to settle.
- Brisk walk intervals — Start with 10–20 min at a conversational pace; build gradually
Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
- Open book rotation — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. Lie on your side and gently rotate your upper back while following your hand.
- Ankle rock — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. With heel down, gently move knee forward over toes and return.
- Wall slide — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. Slide arms upward on a wall through a comfortable range while keeping ribs relaxed.
- Single-leg balance reach — Beside stable support: 1–2 rounds of 3 gentle reaches per side
Hip and ankle stabilizers; balance control. Reach the free foot to three points slowly.
SESSION 3 / Combine strength with comfortable joint motion.
Hinge and mobility
Combine strength with comfortable joint motion.
- Dumbbell Romanian deadlift — 2–3 × 8–12 controlled reps
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Goblet squat — 2–3 × 8–12 controlled reps
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Incline push-up — 2–3 × 8–12 controlled reps
Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.
- Wall slide — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. Slide arms upward on a wall through a comfortable range while keeping ribs relaxed.
- Ankle rock — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. With heel down, gently move knee forward over toes and return.
SESSION 4 / Conversational movement that supports heart health and recovery without crowding strength work.
Easy aerobic walk / build the base
Conversational movement that supports heart health and recovery without crowding strength work.
- Brisk walk intervals — Start with 10–20 min at a conversational pace; build gradually
Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
- Hill walk — Start with 10–20 min at a conversational pace; build gradually
Heart, lungs and working leg muscles. Climb at a conversational effort and recover on descent.
- Ankle rock — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. With heel down, gently move knee forward over toes and return.
- Wall slide — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. Slide arms upward on a wall through a comfortable range while keeping ribs relaxed.
How to progress
Weeks 1–2: learn the supported versions. Weeks 3–5: increase repetitions. Weeks 6–8: add load and reduce support where safe.
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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