Simple Strength Exercises for Adults 65+

Staying strong helps you stay independent.

These gentle exercises can help:

✔ Improve balance
✔ Support joint health
✔ Make daily tasks easier
✔ Reduce fall risk
✔ Maintain muscle strength

You can do these at home using a sturdy chair and light weights (or household items like water bottles).

Try these 2–3 days per week.

Always consult with your healthcare provider first before starting any new exercises.

---

Chair Squat (Sit-to-Stand)

Helps with: Standing up from chairs, getting out of the car

1. Stand in front of a sturdy chair
2. Slowly lower yourself as if sitting
3. Lightly touch the chair
4. Stand back up

Repeat: 8–12 times

Tip: Use hands on the chair for support if needed

---

Standing Leg Curl

Helps with: Walking and balance

1. Stand behind a chair
2. Hold the back for support
3. Bend one knee and lift your foot behind you
4. Lower slowly

Repeat: 8–10 times each leg

---

Seated Knee Extension

Helps with: Leg strength and stability

1. Sit upright in a chair
2. Slowly lift one foot until your leg is straight
3. Hold for 3 seconds
4. Lower slowly

Repeat: 8–10 times each leg

---

Side Leg Raise

Helps with: Balance and hip strength

1. Stand holding a chair
2. Lift one leg out to the side
3. Keep your body upright
4. Lower slowly

Repeat: 8–10 times each side

---

Bicep Curl

Helps with: Carrying groceries, lifting items

1. Hold a light weight or water bottle
2. Bend your elbow to lift toward your shoulder
3. Lower slowly

Repeat: 8–12 times

---

Overhead Press (Seated or Standing)

Helps with: Reaching overhead

1. Hold light weights at shoulder height
2. Slowly press upward
3. Lower back down

Repeat: 8–10 times

---

Seated Row

Helps with: Posture and upper back strength

1. Sit upright
2. Hold light weights
3. Pull elbows back as if rowing
4. Squeeze shoulder blades together

Repeat: 8–12 times

---

Toe Stand

Helps with: Balance and walking strength

1. Stand behind a chair
2. Hold for support
3. Rise up onto your toes
4. Lower slowly

Repeat: 8–12 times

---

Tips for Safe Exercise

✔ Move slowly
✔ Breathe normally
✔ Stop if you feel pain
✔ Use support when needed

Start with 5–10 minutes and build gradually.

---

When to Talk to Your Doctor

Speak with your healthcare provider before starting if you have:

• Recent surgery
• Joint pain
• Balance problems
• Heart or lung conditions
• Dizziness or falls
• Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.  

---

Medical Disclaimer

This resource is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Always consult your healthcare provider before beginning any new exercise program, especially if you have chronic health conditions, mobility limitations, or a history of falls. Stop any exercise that causes pain, dizziness, or discomfort and seek medical guidance as needed. Call 911 if you are experiencing a medical emergency.