Workouts · Strength

Steady Strength 60+ in 20

Chair-supported squats, gentle bridges, and balance work — strength training that meets you where you are.

20 minbeginnerchair · bandstrengthlight
Why it works. Strength work is the single best predictor of independence with age — support and pace make it safe to start.

Warm-up

Seated or standing march, arms swinging — 60s
Gentle ankle circles and shoulder rolls — 60s

The workout

  1. potty squat with support — 2 × 10 reps
    rest 45s
  2. band row — 2 × 12 reps
    rest 45s
  3. glute bridge — 2 × 10 reps
    rest 45s
  4. rest 40s
  5. side plank — 1 × 15s each side
    rest 30s

Cool-down

Seated hamstring stretch — 45s
Chest opener, hands behind back — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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