Program · 6 weeks
Strong at 60+
Six weeks of standing strength, balance practice and brisk walks.
- 3 sessions a week
- New to it
- With Cole, an AI coach
Music: El viento by Tomás Romano
Following a program needs an account, and sign-in is not switched on for this copy of the site yet. Every session in it can still be trained on its own.
Each week has two strength sessions that open with balance practice and one walk with balance stops, which gives you two strength days and three balance days, the mix WHO recommends for adults 65 and over. Everything is done standing, with a chair, wall or rail within reach, and you progress by doing more rounds and using less support rather than lifting heavy. Check with your doctor first if you have a heart condition, have had a recent fall or feel dizzy when you stand up.
- For
- 60 and over, new to strength and balance training
- Kit
- Chair, Band, Step, Dumbbell
Week by week
Week 1Learn the moves with support
- Steady Strength A22 minFingertips on the chair for every balance hold
- Balance10 minThe balance moves indoors, chair close by
- Steady Strength B22 min
Week 2Take them outside
- Steady Strength A22 min
- Balance Walk21 minPick a route with a wall or railing
- Steady Strength B22 min
Week 3A little less support
- Steady Strength A22 minTry one fingertip, then none, on the balance holds
- Balance Walk21 min
- Steady Strength B22 min
Week 4Add a third round
- Steady Strength C29 minThree rounds of strength, harder balance
- Balance Walk21 min
- Steady Strength D29 min
Week 5Longer walks
- Steady Strength C29 min
- Longer Balance Walk30 minThree walks with balance stops
- Steady Strength D29 min
Week 6Put it together
- Steady Strength C29 minArms crossed on the chair stands if you can
- Longer Balance Walk30 min
- Steady Strength D29 minA little heavier on the carry if it felt easy