This 8-week programme builds on Simple Strength Training After 60. Two short sessions a week, six moves, chair and wall, optional light weights or bands. No gym. No guesswork.
Safety rules (read once, keep forever)
- Start lighter than you think you need.
- Two seconds up, two seconds down — no jerking.
- Breathe out on the effort; never hold your breath.
- Rest a full day between sessions (e.g. Mon / Thu).
- Last 2 reps should feel like honest work, not total failure.
The six moves
- Sit-to-stands — legs; progress with slower lowers or a weight at the chest.
- Wall push-ups — chest, arms, shoulders; feet further back = harder.
- Heel raises — calves and ankles.
- Standing hip abductions — side leg lifts for hip stability.
- Bent-over rows — light weights or bands; flat back, elbows to ribs.
- Overhead press — seated or standing; light weights from shoulder to overhead.
Equipment tips: water bottles work at first. For bands and dumbbells, see the gear guide.
Joint-friendly modifications
- Knees ache: shallower sit-to-stand; raise seat with a firm cushion.
- Shoulders sensitive: smaller press range; wall push-ups closer to wall.
- Balance unsure: keep both hands on chair for hip lifts and heel raises.
- Back sensitive on rows: support one hand on chair, row one arm at a time, hinge less.
- Low energy: 1 set of each only — still counts.
8-week progression
Weeks 1–2 · Find your baseline
- 2 sessions / week
- 1 set × 8–10 reps each move
- Bodyweight or very light resistance
- Focus on form and breathing
Weeks 3–4 · Add a little volume
- 2 sessions / week
- 2 sets × 8–10 reps
- Rest 60–90 seconds between sets
Weeks 5–6 · Build capacity
- 2–3 sessions / week if recovered
- 2 sets × 10–12 reps
- Add light weight/band only if 12 reps feel easy
Weeks 7–8 · Consolidate
- 2–3 sessions / week
- 2 sets × 10–12 controlled reps
- Change only one variable at a time (weight OR reps OR tempo)
- After week 8: repeat the cycle at a slightly higher challenge, or keep this as maintenance
Session card (copy or print)
Date: _______________ Session #: _______________
- Sit-to-stands — sets/reps/weight: _______________
- Wall push-ups — sets/reps: _______________
- Heel raises — sets/reps: _______________
- Hip abductions — sets/reps each side: _______________
- Rows — sets/reps/weight: _______________
- Overhead press — sets/reps/weight: _______________
- How I felt (1 easy – 5 hard): _______________
- Notes (aches, wins): _______________
8-week progress log
Week 1 dates & notes: _______________
Week 2: _______________
Week 3: _______________
Week 4: _______________
Week 5: _______________
Week 6: _______________
Week 7: _______________
Week 8: _______________
What is easier now (stairs, jars, floor, shopping)?
Fuel the work
Include a protein source at each meal (eggs, fish, chicken, beans, lentils, Greek yoghurt, dairy). Stay hydrated. Pair morning movement from the Strong Start Guide with these strength sessions for a complete week.
Every repetition is a small vote for the independent, capable version of yourself you want to be in ten years.