Women, ages 80 and over
Strength Foundations: Women 80 and over
A gentle, chair-supported strength and balance plan to build confidence and everyday function.
Effort: Start with 1 set at a comfortable effort (5-6 out of 10); add sets over the weeks.
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
- MonStrength & balance
- TueWalk 10-20 min + balance
- WedStrength & balance
- ThuWalk 10-20 min + balance
- FriStrength & balance
- SatGentle activity you enjoy
- SunRest
Warm-up (every session)
- 5 min marching in place holding a chair
- Seated ankle circles and shoulder rolls
- 3 slow sit-to-stands
Session · Strength & balance
Sit-to-stand from a chair
Use armrests at first; progress to no hands.
2-3 x 6-10
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 6-10
YouTube video✋ Hands flat
Wall push-up
Step feet farther from the wall to progress.
2-3 x 8-12
In simple words: Stand facing a wall, put your hands on it, bend your elbows to lean in, then push away.
Why: The gentlest push-up, building upper-body strength for daily tasks like pushing up from a chair.
How to do it right
- Stand an arm's length from a wall, hands on it at shoulder height.
- Keep your body straight from head to heels.
- Bend your elbows to bring your chest toward the wall.
- Push back to the start.
Avoid: Standing too close · Leading with the head
Joints: Step your feet farther back to make it harder as you get stronger.
2-3 x 8-12
YouTube video✋ Neutral
Seated band row
Sit tall, pull elbows back.
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
Standing calf raise holding a counter
Slow up, slow down.
2 x 10-15
In simple words: Hold a counter, rise onto your tiptoes, then slowly lower down.
Why: Builds calf strength and ankle stability safely, which lowers your risk of falls.
How to do it right
- Stand facing a counter with your fingertips on it.
- Rise up onto your toes slowly.
- Pause at the top.
- Lower slowly, counting to three.
Avoid: Leaning heavily on the counter · Rushing the lowering
Joints: Use as much hand support as you need; reduce it over the weeks.
2 x 10-15
Side leg raise holding a counter
Keep the body upright, small range is fine.
2 x 8-10 per side
In simple words: Hold a counter and lift one leg out to the side, then lower it slowly.
Why: Strengthens the outer hip muscles that keep your pelvis level when you walk, a key part of balance.
How to do it right
- Stand tall holding a counter.
- Lift one leg straight out to the side, toes pointing forward.
- Keep your body upright.
- Lower slowly.
Avoid: Leaning the torso to lift higher · Turning the toes up
Joints: A small range of movement is enough.
2 x 8-10 per side
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
Single-leg stand with support
Always beside a sturdy counter or chair.
3 x 10-20 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 10-20 s per side
Rest 60-120 seconds between sets. Cool down with 5 minutes of easy walking.
Cardio & daily movement
- Build gradually toward 150 minutes of moderate activity per week, as your health allows.
- Short walks count. Do balance work on at least 3 days per week to help reduce fall risk.
How to progress
- Weeks 1-2: 1 set of each exercise. Weeks 3-4: 2 sets. Weeks 5+: 2-3 sets if you feel well.
- Progress by reducing hand support, slowing the movement, or adding a light band.
- Consistency matters more than intensity.
Notes for you
- Strength and balance training are among the best-supported ways to maintain independence and reduce fall risk.
- If you have osteoporosis, ask your clinician which movements are safe for you.
- Ask your doctor or a physical therapist to check this plan before you start.