Women, ages 65-79
Strength Foundations: Women 65-79
A 3-day strength and balance plan to keep muscle, bone and independence, with support nearby for balance moves.
Effort: Effort 5-6 out of 10 for the first 4 weeks, then up to 6-7 if you feel well; leave 3-4 reps in the tank.
Before you start
- Complete a readiness check (for example the PAR-Q+) before starting. Get medical clearance first if you have heart, lung, kidney or metabolic disease, are pregnant, or have symptoms such as chest pain, dizziness or unusual breathlessness.
- Stop and seek medical help for chest pain or pressure, fainting, severe shortness of breath, or an irregular heartbeat during exercise.
- Pain is a signal to modify: reduce the load or range, or swap the exercise. Sharp or joint pain is not something to push through.
- This guide is general education, not individualized medical or exercise advice.
Your week
- MonFull body A
- TueWalk 20-30 min + balance
- WedFull body B
- ThuWalk 20-30 min + balance
- FriFull body A
- SatWalk, swim or tai chi
- SunRest
Warm-up (every session)
- 5-8 min easy walking or marching
- Gentle ankle, hip and shoulder circles
- 5 slow sit-to-stands
- 1 light warm-up set
Session · Full body A
Box squat to a bench
Sit back to touch the bench lightly; use your hands to help at first.
2-3 x 8-10
In simple words: Sit back until you lightly touch a bench, then stand up without rocking.
Why: A squat with a safety target: the bench tells you how deep to go, making it ideal for sore knees or older adults.
How to do it right
- Stand in front of a bench, feet shoulder-width.
- Reach your arms forward for balance.
- Sit back until you lightly touch the bench.
- Stand up without rocking.
Avoid: Plopping down onto the bench · Knees caving in
Joints: Raise the bench height for less knee bend.
2-3 x 8-10
YouTube video✋ Hands flat
Incline push-up (bench or counter)
A counter makes it easier; lower the incline slowly over the weeks.
2-3 x 8-10
In simple words: A push-up with your hands on a bench. Higher hands make it easier.
Why: A push-up made easier by raising your hands, so you can build chest and arm strength with good form.
How to do it right
- Hands on a bench or counter, slightly wider than shoulders.
- Walk your feet back until your body is a straight line.
- Lower your chest to the edge, elbows at about 45 degrees.
- Push back up.
Avoid: Letting hips sag · Flaring elbows · Using a surface that can slide
Joints: The higher the surface, the easier on the shoulders and wrists.
2-3 x 8-10
YouTube video✋ Neutral
Seated band or cable row
Sit tall and squeeze the shoulder blades together.
2-3 x 10-12
In simple words: Sit tall and pull the band toward your belly, squeezing your shoulder blades together.
Why: Builds the upper back and helps undo the rounded shoulders that come from desks and phones.
How to do it right
- Sit tall with the band or cable handles at arm's length.
- Pull your elbows back past your sides.
- Squeeze your shoulder blades together.
- Return slowly until your arms are straight.
Avoid: Rocking backward · Shrugging up · Rounding the back as you return
Joints: Shoulder-friendly when you keep the elbows low.
2-3 x 10-12
Glute bridge
Push through the heels, lower slowly.
2 x 10-12
In simple words: Lie on your back with knees bent and lift your hips up like a bridge, then lower slowly.
Why: Wakes up and strengthens your glutes, which take pressure off your knees and lower back.
How to do it right
- Lie on your back, knees bent, feet flat and hip-width apart.
- Tuck your ribs down and press your lower back gently into the floor.
- Drive through your heels to lift your hips into a straight line from shoulders to knees.
- Squeeze for a second, then lower slowly.
Avoid: Arching the lower back at the top · Pushing through the toes · Dropping down fast
Joints: One of the most back- and knee-friendly exercises there is.
2 x 10-12
Single-leg stand near support
Fingertips on a counter; progress to hands-free.
3 x 15-30 s per side
In simple words: Hold a counter and stand on one foot. Try to let go a little more each week.
Why: Practices balance, the most important skill for preventing falls as you age.
How to do it right
- Stand next to a counter with your fingertips on it.
- Shift your weight to one foot and lift the other.
- Stand tall and look ahead.
- Switch legs.
Avoid: Gripping the counter tightly · Looking at your feet
Joints: Progress by using fewer fingers, then none; always keep support nearby.
3 x 15-30 s per side
Rest 60-120 seconds between sets. Cool down with 5 minutes of easy walking.
Session · Full body B
Sit-to-stand from a chair
Arms crossed when you're ready; stand fully tall at the top.
2-3 x 8-12
In simple words: Stand up from a chair and sit back down slowly. Use your hands at first if you need to.
Why: The most practical strength exercise there is: it's exactly what you need to get out of a chair, car or toilet on your own.
How to do it right
- Sit near the front of a sturdy chair, feet flat.
- Lean forward slightly, nose over toes.
- Stand up tall.
- Sit back down slowly.
Avoid: Dropping into the seat · Feet too far forward
Joints: Use your hands on the armrests at first; progress to no hands.
2-3 x 8-12
Step-up (low step)
Hold a rail; step down slowly.
2 x 6-8 per side
In simple words: Step up onto a sturdy box or step with one foot, stand tall, then step back down.
Why: Builds leg strength and balance for real-life stairs and curbs.
How to do it right
- Stand facing a sturdy step or box.
- Place your whole foot on it.
- Push through that heel to stand up tall on the step.
- Step down slowly with control.
Avoid: Pushing off the back foot · Knee caving in · Using a box that's too high
Joints: Knees sore? Use a lower step, hold a rail, or swap for glute bridges.
2 x 6-8 per side
YouTube video✋ Overhand
Dumbbell floor press
The floor limits the range, which is kind to shoulders.
2-3 x 10
In simple words: Lie on the floor and push the weights straight up over your chest, then lower your elbows to the floor.
Why: Builds chest and triceps with the floor limiting how far your elbows go, which is kinder to the shoulders.
How to do it right
- Lie on the floor, knees bent, holding dumbbells over your chest.
- Lower until your upper arms lightly touch the floor, elbows at about 45 degrees.
- Pause.
- Press back up.
Avoid: Bouncing elbows off the floor · Flaring elbows straight out
Joints: A great choice if you have a shoulder injury and still want to train chest.
2-3 x 10
YouTube video✋ Overhand
Band pull-apart
Arms straight, shoulders down.
2-3 x 12
In simple words: Hold a band in front of you and stretch it apart until your arms are out to the sides.
Why: Strengthens the small upper-back and rear-shoulder muscles that keep your shoulders healthy and posture upright.
How to do it right
- Hold a light band at shoulder height, arms straight.
- Pull the band apart until it touches your chest.
- Squeeze your shoulder blades together.
- Return slowly.
Avoid: Shrugging · Bending the elbows a lot · Using a band that's too strong
Joints: Excellent for shoulder health; do it as a warm-up before pressing.
2-3 x 12
Heel-to-toe walk along a counter
Look ahead, one hand near support.
3 x 10 steps
In simple words: Walk in a straight line putting your heel right in front of your toes, like on a tightrope.
Why: Trains balance and coordination, which lowers fall risk.
How to do it right
- Stand next to a counter.
- Place one heel directly in front of the other foot's toes.
- Take slow steps in a straight line, looking ahead.
- Turn and repeat.
Avoid: Looking down at your feet · Rushing
Joints: Keep a hand near the counter the whole time.
3 x 10 steps
Rest 60-120 seconds between sets. Cool down with 5 minutes of easy walking.
Cardio & daily movement
- Build toward 150 minutes of moderate activity per week; 10-minute bouts count.
- Do balance and strength work on at least 3 days a week; the guidelines recommend this from age 65 to help prevent falls.
How to progress
- Weeks 1-2: 2 sets of each exercise; weeks 3+: 3 sets if you feel well.
- Increase one thing at a time: reps first, then sets, then a little load.
- Progress balance by using less hand support, always with something sturdy nearby.
Notes for you
- Bone loss continues after menopause; strength and balance training help protect your bones and prevent falls.
- If you have osteoporosis, ask your clinician which movements to avoid (often loaded forward bending and twisting).