4-Week Strength & Balance Plan for Seniors

This 4-week plan is for older adults and anyone who needs a very gentle start, whether you feel unsteady on your feet, are returning after a long break or prefer to begin seated. Most sessions come from SeniorShape Fitness and HASfit, both of which design workouts for seniors, plus a balance session from Jessica Valant.

You train three days a week, on days 1, 3 and 5, with a rest day between sessions and days 6 and 7 off. Each week combines chair strength with mobility, balance or light cardio.

Weeks 1 and 2 are mostly seated, with sessions of about 12 to 22 minutes and a short balance routine in week 2. Week 3 runs 22 to 28 minutes, with a standing routine for core, balance and mobility and a knee-friendly interval walk. Week 4 adds light weights and builds to 22 to 35 minutes, ending with a 30-minute standing strength and cardio workout to music.

Go at your own pace: repeat any week as often as you like, do only the seated version of an exercise, or start with two sessions a week and add the third later.

You need a sturdy chair without wheels placed against a wall, supportive shoes, water and, for week 4, light dumbbells or water bottles. Keep the chair or a counter within reach during balance work. Check with your doctor first, especially with heart problems, osteoporosis, joint replacements or past falls, and stop if you feel dizzy, short of breath or in pain.