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Strength at home

Strength and balance workout

For the plans for women over 50 and men over 40, and for anyone returning to training. A pair of dumbbells, a chair and a counter are enough. It leaves out deep forward bending, in line with the UK consensus on exercise for osteoporosis.

45 minBeginner14 movesA wall · A dumbbell · A bench or box · A step · A kettlebellHip flexors · Quads · Glutes · Hamstrings · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march60 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoHarder: Standing band hip flexion
  2. Standing hip CARs2 circles each leg
    Beginner · 3D demoHarder: 90/90 hip lift-off
  3. Shoulder CARs (controlled articular rotations)3 circles each arm
    Beginner · 3D demo

Strength

Rest as noted on each move

  1. Dumbbell goblet squat3 sets of 8 to 12
    Intermediate · Quads, Glutes, Abs · 3D demoRest 90 s to 2 min; 2 to 3 reps in reserve. Sit-to-stands from a chair to startEasier: Bodyweight squatHarder: Back squat with bands
  2. Dumbbell Romanian deadlift3 sets of 8 to 12
    Intermediate · Hamstrings, Glutes, Back · 3D demoRest 90 s to 2 min; 2 to 3 reps in reserveEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift
  3. Incline push-up3 sets of 6 to 12
    Beginner · Chest, Triceps, Shoulders · 3D demoRest 90 s. Wall push-ups to startHarder: Push-up
  4. Supported single-arm dumbbell row3 sets of 10 to 12 each side
    Intermediate · Back, Biceps, Shoulders · 3D demoRest 90 s. Or band rowsEasier: Incline ring rowHarder: Bent-over barbell row
  5. Step-up2 sets of 8 reps each side
    Beginner · Glutes, Quads, Hamstrings · 3D demoRest 90 s; a hand on a rail is fineHarder: Dumbbell step-up
  6. Superman2 sets of 8 to 10, 2 s hold
    Intermediate · Back, Glutes, Shoulders · 3D demoRest 60 sEasier: One-legged bow (half locust)Harder: Plow pose (Halasana)
  7. Farmer's carry2 × 30 m
    Beginner · Forearms, Abs, Shoulders · 3D demoRest 60 sHarder: Suitcase carry

Balance

  1. Single-leg stand2 sets of 20 to 30 s each side
    Beginner · Hip abductors, Calves, Glutes · 3D demoNext to a counter; eyes closed only when that is easyEasier: Tandem stance and heel-to-toe walkHarder: Single Leg Reach Matrix

Cool-down (optional)

  1. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoHarder: Couch stretch
  2. Doorway chest opener30 s
    Beginner · 3D demoHarder: Handstand at the wall (Adho Mukha Vrksasana, chest to wall)
  3. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Peroneals Stretch

Tips

  • Work toward weights you can lift about 8 to 12 times, and add weight in small steps.
  • Keep a hand near the counter for balance work and lighten the touch as you improve.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Find more moves like these

More strength at home

Beginner bodyweight workout

A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.

20 minBeginner10 movesNo equipment

Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the strength and balance workout take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A dumbbell, A bench or box, A step, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.