Everyday strength helps with practical movements such as standing from a chair, carrying shopping, reaching a shelf, and climbing steps. You can begin at home with simple movements and very little equipment.
Six useful strength moves
1. Sit to stand
From a sturdy chair, bring your feet slightly back, lean forward, and stand. Use your hands if needed. Sit down slowly. Try 5–8 repetitions.
2. Wall press
Place your palms on a wall at chest height and step back slightly. Bend your elbows to bring your body closer, then gently press away. Begin with 6–10 repetitions.
3. Supported heel raises
Hold a chair or counter, lift your heels, pause, and lower slowly. Keep your weight even across both feet. Try 8–12 repetitions.
4. Side leg lifts
Stand behind the chair and keep your toes facing forward. Move one leg a small distance to the side without leaning, then return. Try 6–8 on each side.
5. Water-bottle curls
Sit or stand tall with a small water bottle in each hand. Keep your elbows near your sides, bend them, then lower slowly. Start without bottles if that feels better.
6. Counter push-down
Stand at a stable counter with your palms resting flat. Gently press down for 3 seconds, relax, and repeat 5–8 times. Keep your shoulders away from your ears.
A balanced weekly routine
Older adults benefit from a mix of aerobic, muscle-strengthening, and balance activities. The CDC recommends strength activity on at least two days each week, adjusted to your abilities and health.
See the CDC’s activity guidance for older adults for more information.