Senior Strength Training Toolkit

A form guide for five simple exercises, plus a weekly log to track your progress.

How to use this guide: Open each exercise to read it carefully. Focus on proper form and controlled movements. Start with lighter resistance and progress gradually as you build confidence. Use the tempo guide to keep a slow, steady pace.

1. Chair Squats

Legs & hips

Strengthens legs and hips, improves the ability to sit and stand safely, and builds lower-body endurance.

Starting position

  • Stand with feet shoulder-width apart
  • Face a sturdy chair with armrests
  • Keep your back straight and shoulders relaxed
  • Hands can rest on armrests for balance

How to perform

  1. Slowly bend your knees, lowering your body as if sitting into the chair
  2. Lower until your bottom barely touches the seat (or sit fully if needed)
  3. Pause briefly at the bottom
  4. Push through your heels to stand back up slowly
  5. Keep your chest up and core engaged throughout

Proper form tips

  • Don't let your knees go past your toes
  • Move slowly and deliberately (2 seconds down, 1 second pause, 2 seconds up)
  • Keep your weight in your heels
  • Use the armrests only for balance, not to pull yourself up

Modifications

EasierUse a higher chair or hold the armrests for more support.
HarderDo full squats without touching the chair, or add a second or two pause at the bottom.
⚠️ Stop if you experience: Pain in knees or hips, dizziness, or sharp chest pain.
Ready when you are

2. Wall Push-ups

Upper body & shoulders

Builds upper-body strength, improves posture and shoulder stability, and strengthens chest and arms.

Starting position

  • Stand facing a wall, about 12–18 inches away
  • Place your hands on the wall at shoulder height and shoulder-width apart
  • Feet flat on the floor, slightly apart
  • Keep your body in a straight line from head to heels

How to perform

  1. Slowly bend your elbows, bringing your chest closer to the wall
  2. Lower until your forehead nearly touches the wall
  3. Pause briefly
  4. Push back to the starting position using your chest, shoulders, and arms
  5. Keep your core tight and body straight (don't sag at the hips)

Proper form tips

  • Keep your elbows at a 45-degree angle from your body
  • Move slowly and controlled (2 seconds down, 1 second pause, 2 seconds up)
  • Don't lock your elbows at the top
  • Keep your head neutral, looking at the wall

Modifications

EasierStand closer to the wall, which reduces the intensity.
HarderMove further from the wall (increase the angle), or use a countertop instead for more resistance.
⚠️ Stop if you experience: Shoulder pain, chest discomfort, or shortness of breath.
Ready when you are

3. Seated Leg Raises

Legs & core

Strengthens the quadriceps (front of thighs), supports knee stability, and improves hip strength.

Starting position

  • Sit on a sturdy chair with your back against the backrest
  • Feet flat on the floor
  • Hands can rest on your lap or hold the chair sides for balance
  • Maintain good posture with your chest open

How to perform

  1. Slowly straighten one leg, lifting your foot about 6–12 inches off the floor
  2. Hold briefly at the top (1–2 seconds), keeping your leg straight
  3. Slowly lower your foot back to the floor without fully relaxing
  4. Repeat on the same leg, then switch to the other leg
  5. Alternate legs or complete all reps on one side first

Proper form tips

  • Keep your back against the chair—don't lean back
  • Lift slowly and controlled; don't swing your leg
  • Keep your foot flexed or toes pointing forward
  • Don't hold your breath; breathe steadily throughout

Modifications

EasierRaise your leg only slightly, or do smaller movements with bent knees.
HarderAdd ankle weights (0.5–2 lbs), or hold each lift for 2–3 seconds at the top.
⚠️ Stop if you experience: Knee pain, lower back discomfort, or muscle cramping.
Ready when you are

4. Resistance Band Rows

Back & core

Strengthens the back and core, helps counter forward-leaning posture, and improves shoulder stability.

Starting position

  • Stand with feet shoulder-width apart
  • Hold a resistance band at chest height, elbows bent slightly
  • Keep your shoulders relaxed and chest open
  • Band should have light tension even at rest

How to perform

  1. Pull the band toward your body by bending your elbows
  2. Draw your elbows back, squeezing your shoulder blades together
  3. Bring the band close to your chest
  4. Pause briefly (1–2 seconds)
  5. Slowly release the band back to the starting position
  6. Maintain control throughout the movement

Proper form tips

  • Keep your core engaged; don't arch your back
  • Move smoothly and controlled (2 seconds pulling, 1 second pause, 2 seconds releasing)
  • Don't let your shoulders rise toward your ears
  • Keep your chest up and head neutral

Modifications

EasierUse a lighter resistance band with less tension.
HarderUse a stronger resistance band, or perform rows while seated for added stability challenge.
⚠️ Stop if you experience: Back pain, shoulder discomfort, or muscle strain.
Ready when you are

5. Heel-to-Toe Stands

Balance & ankles

Improves balance and ankle strength, reduces tripping risk, and enhances proprioception (body awareness).

Starting position

  • Stand facing a chair, wall, or countertop for support
  • Feet together or slightly apart for balance
  • Hands lightly on the support surface
  • Good posture with shoulders back

How to perform

  1. Rise up onto the balls of your feet (heels off the ground)
  2. Hold this position for 1–2 seconds
  3. Lower your heels back down slowly
  4. Pause briefly with feet flat
  5. Repeat in a steady, controlled rhythm

Proper form tips

  • Move slowly and deliberately—this isn't about speed
  • Keep your body upright and core engaged
  • Don't lean forward or backward
  • Use your hands lightly on the support for balance only

Modifications

EasierHold firmly to a chair with both hands, or do smaller heel raises (don't come up as high).
HarderUse only one hand for balance, or hold each raise for 2–3 seconds at the top.
⚠️ Stop if you experience: Loss of balance, ankle pain, or dizziness.
Ready when you are
Important safety reminder: Before starting or modifying any exercise routine, consult your healthcare provider, especially if you have chronic conditions, take medications that affect balance, or have a history of falls. Stop immediately if you experience pain, dizziness, or shortness of breath.

This toolkit is for educational purposes and should not replace professional medical advice. Always consult your healthcare provider before starting a new exercise program. © 2024 Senior Strength Training Guide