Strength for Older Adults

What you will be able to do

• explain what New Zealand's physical activity guidelines recommend for strength, balance and activity after 65.
• decide, using a checklist, whether to speak to your GP before starting.
• set up a falls-safe space at home for exercise.
• do a seated warm-up and 13 chair-based and supported standing strength moves with good form.
• recognise the warning signs that mean stop, and know when to call 111, Healthline (0800 611 116) or your GP.
• follow a 12-week plan, track your progress and make moves harder one step at a time.
• support your muscles with protein at each meal, vitamin D and enough to drink.
• explain what to do if you fall at home.

1. 1Why strength matters in later life

   Understand what happens to muscle as we age, why strength helps you stay independent, and what New Zealand's guidelines recommend for people over 65.

   • Muscle, independence and everyday life
   • New Zealand's guidelines for adults over 65

   Your 12-week chair-based strength plan

2. 2Safety first: GP check and a falls-safe setup

   Check whether to see your GP before you start, set up a safe space to exercise, and learn the warning signs that mean stop.

   • Talking to your GP first
   • Setting up a falls-safe space
   • Warning signs: when to stop

   GP first? Before-you-start checklistYour 12-week chair-based strength planStrength progress log

3. 3Seated strength moves

   Learn a gentle seated warm-up and seven seated strength moves for your legs, arms, back and tummy.

   • Your seated warm-up
   • Seated moves for legs and tummy
   • Seated moves for arms, shoulders and back

   Chair-based exercise cards

4. 4Supported standing moves

   Master the sit-to-stand, then add standing strength moves while holding a kitchen bench for support.

   • Sit-to-stand: the most useful move
   • Standing moves at the kitchen bench

   Chair-based exercise cardsStrength progress log

5. 5Your 12-week plan and progressing safely

   Follow a 12-week plan that builds from seated sessions to a full set, and learn how and when to make moves harder.

   • How the 12 weeks work
   • Making moves harder, one step at a time

   Your 12-week chair-based strength planStrength progress log

6. 6Eating for strength and keeping it going

   Support your muscles with everyday eating and drinking, know what to do if you fall, and keep your strength habit going after 12 weeks.

   • Protein, vitamin D and fluids for stronger muscles
   • If you fall: what to do
   • Keeping your strength habit going

   Strength progress logYour 12-week chair-based strength plan

• CheckerGP first? Before-you-start checklistAnswer a few questions to decide whether to start the chair-based plan now or talk to your GP or practice nurse first.
• CardsChair-based exercise cardsSixteen printable cards showing how to set up, do, ease and progress each move in the 12-week plan.
• PlannerYour 12-week chair-based strength planPlan two or three short strength sessions a week for 12 weeks, moving from seated moves to supported standing moves at your own pace.
• TrackerStrength progress logRecord each day of your 12 weeks so you can see sessions add up, spot what is getting easier and share your progress with your GP or physiotherapist.