Skip main navigation

Strength Training and Ageing with Vitality

Strength training and ageing with vitality.
person riding a bike
© Adobe Stock

Strength Training

‘Growing Stronger‘ Division of Nutrition and Physical Activity Centers for Disease Control and Prevention USA

Provide a booklet with programs, screening, goal setting, exercise descriptions and monitoring sheets.

Example first program

  • 2 sets of 10 reps -2-3 times per week for a minimum of 4 weeks

example first program

Progression examples

progression example

  • Exercises 2 x 10 reps x 3 per week
  • Squats
  • Wall push-ups
  • Toe stands
  • Finger marching
  • Biceps curls
  • Overhead press
  • Side hip/leg raise
  • Knee extension
  • Knee curl
  • Pelvic tilt
  • Back extension.

Can begin to add leg weights and dumbbells.

Queensland Ageing with Vitality

A free program full of tips, real-life stories and sample exercises to make being healthy and active fun. The guide suggests everyday activities and exercises for strength, balance, flexibility and endurance that you can do at home.

Areas of focus

Endurance Continuous aerobic activity for heart health, delay or disease prevention.

Strength Body weight, resistance bands, weights.

Balance Falls prevention and lower body strength.

Flexibility Increase range of motion to make activities of daily living easier.

Also, it provides information about:

  • Safety
  • Finding a fitness professional
  • Shoe choice
  • Tracking progress
  • Healthy eating.

Sample exercises


  • Back leg raise
  • Side leg raise
  • Chair stand
  • Knee curl
  • One foot stand ( Balance)
  • Toe stand.


  • Wall push-ups.


  • Seated row with bands.


  • Overhead press
  • Front arm raise
  • Sidearm raise.


  • Dumbbell bicep curls
  • Band bicep curl
  • Overhead Tricep extensions
  • Chair dips
  • Wrist curls.

Various stretches

  • Seated and lying positions.

© CQUniversity 2021
This article is from the free online

Personal Trainer's Toolkit: Developing Fitness Programs for Older People

Created by
FutureLearn - Learning For Life

Reach your personal and professional goals

Unlock access to hundreds of expert online courses and degrees from top universities and educators to gain accredited qualifications and professional CV-building certificates.

Join over 18 million learners to launch, switch or build upon your career, all at your own pace, across a wide range of topic areas.

Start Learning now