Real-World Examples of Strength Training for Older Adults: 3 Core Examples (Plus More You Can Actually Do)

Before talking theory, let’s start with three clear examples of strength training for older adults that mirror everyday life. Think of these as your “big three” movement patterns: pushing, pulling, and squatting/standing.

1. Sit-to-Stand from a Chair (The Everyday Squat)

If you can stand up from a chair without using your hands, you’re already doing a basic squat. This is one of the best examples of strength training for older adults because it directly trains the muscles you use to get out of bed, off the couch, or up from the toilet.

How to do it:

• Sit on a sturdy chair with your feet flat, about hip-width apart.
• Scoot to the front of the seat, chest tall, eyes forward.
• Lean slightly forward and push through your heels to stand up.
• Slowly lower back down with control, lightly touching the chair before standing again.

To make this more challenging over time, you can:

• Hold light dumbbells or a grocery bag.
• Use a lower chair.
• Pause for 2–3 seconds just before you sit, then stand again.

These progressions turn a simple daily move into a powerful example of strength training for older adults: 3 examples in one: basic bodyweight, added weight, and slow-tempo control.

2. Wall or Counter Push-Ups (Upper-Body Push)

You don’t need to get on the floor to do push-ups. Wall and counter push-ups are joint-friendly examples of strength training for older adults that build strength in the chest, shoulders, and arms — the same muscles you use to push open a heavy door or get up from the floor.

How to do wall push-ups:

• Stand facing a wall, arms straight, hands on the wall at chest height and shoulder-width apart.
• Walk your feet back until your body forms a slight diagonal.
• Bend your elbows, bringing your chest toward the wall.
• Push the wall away and return to the starting position.

To progress:

• Move your feet farther from the wall.
• Switch to a sturdy kitchen counter or table, then eventually a lower surface like a bench.

These variations are great examples of strength training for older adults because you can adjust the angle to match your current strength and joint comfort.

3. Supported Row (Using Bands or a Cable Machine)

Pulling strength keeps your shoulders healthy and your posture upright. A simple band row or cable row is a perfect example of strength training for older adults that supports shoulder health and makes it easier to carry bags, pick up grandkids, and keep your upper back strong.

How to do a band row:

• Attach a resistance band to a door anchor or sturdy post at about chest height.
• Stand tall, holding one end of the band in each hand, arms straight.
• Pull your elbows back, squeezing your shoulder blades together.
• Slowly return to the starting position.

You can sit in a chair for balance or stand with one foot slightly forward for stability. Heavier bands or slower reps turn this into one of the best examples of strength training for older adults who want better posture and shoulder strength.

More Examples of Strength Training for Older Adults: 3 Examples Expanded Into a Full-Body Routine

Those three core movements — sit-to-stand, push-up variations, and rows — cover a lot. But to build a well-rounded routine, let’s expand them into examples of strength training for older adults: 3 examples that each become a full mini-circuit.

Think of it this way: each example becomes a “block” you can repeat 2–3 times per workout.

Example Block 1: Lower-Body Strength You’ll Use Every Day

This block focuses on standing, walking, and balance — all critical for staying independent.

A. Sit-to-Stand (or Box Squat)
We already covered this, but here’s how to use it in a workout:

• Aim for 8–12 controlled repetitions.
• Rest 30–60 seconds.

B. Step-Ups onto a Low Step
This is one of the most practical examples of strength training for older adults because it mimics climbing stairs.

• Use a low step, sturdy platform, or bottom stair.
• Step up with your right foot, then bring your left foot up to meet it.
• Step back down, leading with the right foot.
• Do 8–10 reps, then switch legs.

To make it easier, hold onto a railing or counter. To make it harder, hold light dumbbells or a backpack.

C. Standing Heel Raises
Calf strength matters for walking speed and balance.

• Stand behind a chair, holding the back for support.
• Lift your heels off the floor, rising onto your toes.
• Lower slowly.
• Aim for 10–15 reps.

This lower-body block turns into one of the best real examples of strength training for older adults because it trains standing, stepping, and balance all at once.

Example Block 2: Upper-Body Strength for Daily Tasks

This block builds the muscles you use for lifting, pushing, and carrying.

A. Wall or Counter Push-Ups

• 8–12 repetitions.
• Focus on smooth, controlled motion.

B. Band or Cable Rows

• 8–12 repetitions.
• Pause for a second with your shoulder blades squeezed together.

C. Carrying Practice (Farmer’s Carry)
This is one of the most underrated examples of strength training for older adults — and it looks exactly like carrying grocery bags.

• Hold a weight in each hand (dumbbells, water jugs, or filled grocery bags).
• Stand tall, shoulders back, eyes forward.
• Walk slowly for 20–30 seconds.
• Rest and repeat 2–3 times.

This improves grip strength, which research links to better overall health and lower risk of disability in older adults.

Example Block 3: Core and Balance Strength

Core work for older adults should be about stability, not fancy floor routines.

A. Standing Band Press-Out (Anti-Rotation Press)
This is a great example of core strength without sit-ups.

• Attach a band to a door or post at chest height.
• Stand sideways to the anchor, holding the band with both hands at your chest.
• Press your hands straight out in front of you, resisting the band’s pull.
• Hold for 2–3 seconds, then bring your hands back in.
• Do 8–10 reps per side.

B. Supported Single-Leg Balance

• Stand next to a counter or chair, holding lightly with one hand.
• Lift one foot an inch off the floor.
• Hold for 10–20 seconds, then switch legs.

C. Modified Plank on a Counter or Wall
Instead of floor planks, lean your forearms on a counter.

• Step your feet back so your body forms a straight line.
• Gently brace your core and glutes.
• Hold for 10–20 seconds.

This block turns into a powerful example of strength training for older adults: 3 examples of core and balance work that protect your back and reduce fall risk.

How Often Should Older Adults Do Strength Training?

Current guidelines from organizations like the CDC recommend that adults 65 and older do muscle-strengthening activities at least two days per week, targeting all major muscle groups.

For most people, that looks like:

• Two or three strength sessions per week.
• Each session including lower body, upper body, and core exercises.
• One set of 8–12 repetitions per exercise to start, building up to 2–3 sets as you get stronger.

The examples of strength training for older adults in this article can easily fill those two or three weekly sessions. You don’t need a gym membership; a chair, a sturdy surface, and a resistance band can take you a long way.

If you’ve been inactive or have health conditions, talk with your healthcare provider first. The National Institute on Aging has safe starting guidelines and printable routines here: https://www.nia.nih.gov/health/exercise-physical-activity.

Safety Tips Before You Try These Examples

When we talk about the best examples of strength training for older adults, safety isn’t optional — it’s built into the plan.

Keep these points in mind:

• Warm up with 5–10 minutes of easy walking or marching in place.
• Move through a pain-free range of motion. Mild muscle fatigue is okay; sharp or joint pain is not.
• Breathe continuously. Exhale as you exert (stand up, push, pull), inhale as you return.
• Rest at least one day between strength sessions for the same muscle group.

If you have osteoporosis, heart disease, joint replacements, or balance problems, your doctor or a physical therapist can help tailor these examples of strength training for older adults to your situation. Mayo Clinic has a helpful overview of strength training for older adults here: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046031.

2024–2025 Trends: How Older Adults Are Actually Strength Training Now

In the last few years, we’ve seen a big shift in how older adults approach strength training:

• More band and bodyweight training at home. Affordable resistance bands and online classes have made at-home routines one of the most common real examples of strength training for older adults.
• Community-based programs. Many YMCAs, senior centers, and hospital systems now offer “strong aging” or “bone health” classes built around the same patterns you’ve seen here: squats, step-ups, rows, and carries.
• Focus on fall prevention and independence. Programs are less about chasing big numbers in the gym and more about walking speed, balance, and the ability to live independently.

Research continues to support this shift. Studies show that even adults in their 70s, 80s, and beyond can build muscle and strength with simple, structured routines like the examples of strength training for older adults: 3 examples we’ve walked through — even when starting later in life.

For summaries of the research on strength training and aging, the National Institutes of Health offers accessible overviews here: https://www.nia.nih.gov/health/exercise-older-adults.

Putting It All Together: A Simple Weekly Plan Using These Examples

Here’s how you might organize these examples of strength training for older adults into an easy, realistic week.

Day 1 – Full-Body Strength (30–40 minutes)

• Lower-Body Block: Sit-to-Stand, Step-Ups, Heel Raises
• Upper-Body Block: Wall Push-Ups, Band Rows, Farmer’s Carry
• Core & Balance Block: Band Press-Out, Single-Leg Balance

Day 2 – Light Movement (20–30 minutes)

• Walking, cycling, or water aerobics.

Day 3 – Full-Body Strength (Repeat Day 1)

• Adjust difficulty slightly: maybe one more rep per set, or a slightly heavier band.

Day 4–7 – Mix of Rest and Light Activity

• Gentle walking, stretching, or a balance class.

This rhythm uses the best examples of strength training for older adults in a way that’s sustainable. You’re not chasing perfection; you’re building a habit that keeps you stronger for the things you care about.

FAQ: Examples of Strength Training for Older Adults

What are simple examples of strength training for older adults with no equipment?

Great no-equipment examples of strength training for older adults include sit-to-stands from a chair, wall push-ups, standing heel raises, step-ups on a stair, and supported single-leg balance. You can build a full-body workout from just those moves.

What is an example of a safe starting routine for someone over 70?

A safe starting example of strength training for older adults over 70 might include: 1 set of 8–10 sit-to-stands, 8–10 wall push-ups, 8–10 band or towel rows (looped around a sturdy pole), and 10–15 heel raises, done two times per week. Start easy, focus on form, and build up slowly.

Do these examples include enough intensity to actually build muscle?

Yes, as long as the last few repetitions of each set feel challenging but still controlled. Research shows older adults can gain muscle and strength with moderate loads and higher effort. If you breeze through 12 reps, it’s time to increase resistance, slow the tempo, or add another set.

How do I know if I should avoid any of these examples of strength training?

If you have uncontrolled blood pressure, recent surgery, severe joint pain, or conditions affecting your heart or lungs, talk with your doctor before starting. They may recommend specific modifications or refer you to a physical therapist who can customize these examples of strength training for older adults to your needs.

Can I combine these examples with walking or cardio?

Absolutely. In fact, the CDC recommends both strength training and aerobic activity for older adults. Many people do strength training two or three days per week and walking or other cardio on the days in between. The key is to listen to your body and keep at least one full rest day each week.

If you remember only one thing, let it be this: strength training for older adults doesn’t have to look fancy. The best examples are the ones that help you stand, carry, climb, and move through your day with more confidence — and you now have plenty of those to start with.