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Strong and Steady 65+
Strength, balance and confidence to keep living your life, guided by professionals every step of the way.
A 12-week multicomponent exercise programme for over 65s: strength, balance and walking with gentle progression, always near a support. Includes a Mediterranean meal plan rich in protein to help prevent muscle loss, along with psychological support to tackle fear of falling. A professional tracks your progress, and the app measures your improvement with functional tests every 4 weeks.
Plan structure
Assessment and foundation (weeks 1–4)
Start with a simple functional assessment and learn the technique for 6–8 basic moves, using your bodyweight with chair support. Gentle walking, first balance practices and relaxation are added.
Progression with equipment (weeks 5–8)
Add a resistance band and light dumbbells, gradually reduce support in balance exercises, and work towards your protein target at each meal. Second functional assessment to fine-tune your plan.
Strength and dynamic balance (weeks 9–12)
Increase load only when all reps are completed with good form, and introduce moving balance and controlled power exercises. Never increase load and difficulty at the same time.
Confidence and an active life (throughout)
Work on fear of falling each week with your therapist, practise relaxation and complete small social goals: a walk with company, a phone call, a group activity. Staying strong also means staying connected.
What's included
- 3 x 45-50 min sessions per week of strength and balance, adapted to your true functional level by AI and checked by a professional
- Gentle progression in 3 phases: bodyweight with chair support, resistance bands, and finally light loads and dynamic balance
- Objective functional tests every 4 weeks (30 seconds standing from a chair, single-leg support, walking speed) to track your improvement
- Weekly Mediterranean menu with 25-30 g protein per meal, calcium, vitamin D and guided hydration, designed with a nutritionist
- 1 weekly session to address fear of falling and build confidence using brief CBT techniques and therapist support
- Simple app log (meal photos, mood, activity) with regular reviews with your nutritionist and therapist
Benefits
- Work on your strength and balance with age-appropriate progression, always near a safe support
- Look after your muscle mass through your meals too, with enough protein spread through the day
- Tackle your fear of falling, which often limits us more than weak legs
- You and your family see real improvements with concrete data, not just vague feelings
Recommended for
Your typical week
3 multicomponent sessions each week, 45–50 minutes on alternate days (e.g. Monday, Wednesday, Friday): 8 min warm-up and mobility; 25 min strength (chair squat, band row, push, step-up, calf raise, knee extension); 10 min balance and walking (single-leg support, tandem walk, direction changes); 5 min stretching. Also, two 30-min moderate walks and 10 minutes of gentle balance work at home daily, always near a support.
Aiming for 1.0–1.2 g protein per kg per day, spread between main meals (25–30 g each: eggs, fish, pulses, dairy); weekly Mediterranean menu with calcium and vitamin D; regular hydration (don’t wait until you’re thirsty); protein snack on workout days; simple photo log of meals in the app and fortnightly review with your nutritionist.
1 guided weekly session for confidence and managing fear of falling (spotting unhelpful thoughts and gradually returning to avoided situations); 3 x 10 minutes of relaxation or breathing practice; daily mood and energy log in the app; 1 weekly social challenge to tackle isolation; monthly professional review.
Qué puedes esperar
- Track your sit-to-stand test (30 seconds) every 4 weeks; after 12 weeks of consistent practice, you can typically improve by 2 to 4 repetitions
- Monitor single-leg balance compared to your initial assessment; it's common to increase your support time by 5 to 10 seconds by the end of the programme
- Weekly activity log aiming for 150 minutes of movement and 3 strength sessions in at least 10 out of 12 weeks
- Track fear of falling with the short FES-I scale and logged protein intake (aiming for 1.0–1.2 g/kg/day), reviewed by your professional
Who this plan is NOT for
- People who need help from another person to walk or stand (need in-person supervision)
- Uncontrolled hypertension, unstable heart disease or frequent dizziness without prior medical evaluation
- Recent fracture, surgery or injury-causing fall, without medical or physiotherapy clearance
- Kidney disease or any other condition limiting protein intake without prior adjustment by your healthcare provider
This plan is designed for independent adults over 65 and does not replace a doctor's assessment. Consult your GP before starting, especially if you have hypertension, heart disease, diabetes, osteoporosis, frequent dizziness, have suffered a fall in the last year or take multiple medications. Always do balance exercises close to a stable support (chair or worktop) and stop and seek medical advice if you feel chest pain, severe dizziness, unusual shortness of breath or acute joint pain. The meal guidelines are indicative and must be tailored with a professional if you have kidney disease or any other condition that limits protein intake.
Frequently asked questions
What are the best strength exercises for older adults?+
The ones that work your legs and day-to-day movements: standing up from a chair, climbing a step, pushing and pulling. This plan combines these into multicomponent sessions for strength, balance and walking, following WHO guidelines for over 65s, adapted to your real level after the initial assessment.
Can you regain muscle mass after 65?+
Muscle responds to training at any age. Research on muscle loss (sarcopenia) shows that combining strength exercise with enough protein is the best way to slow down muscle loss and improve functionality. Everyone progresses at their own pace—which is why we track your progress with functional tests every 4 weeks, not make blanket promises.
How does this plan help prevent falls?+
It focuses on all three evidence-backed areas: leg strength, static and dynamic balance, and fear of falling itself, which can lead to moving less and losing more ability. Clinical reviews show multicomponent exercise cuts fall risk, and in this plan, there's always a support nearby.
Do I need to have exercised before or own any equipment?+
No. The first 4 weeks use your bodyweight and a stable chair, focusing on learning the moves. From week 5 we add a resistance band and light dumbbells (or water bottles). No previous experience or gym needed.
Is this safe if I have osteoporosis, arthritis, high blood pressure or take multiple medicines?+
The plan includes a screening stage to adapt exercises for these issues: adjusted ranges of movement for arthritis or joint replacements, no loaded bends or jumps for osteoporosis, and safety checks if your medication may cause dizziness. Still, you MUST check with your doctor first—this plan complements your doctor's advice, not replaces it.
How is this different from a general senior fitness app or free videos?+
It's all about tailored support and measurement. These aren't generic classes: the AI adapts the plan to your functional level, a professional checks your progress, a nutritionist supervises your protein goals, and a therapist helps you manage fear of falling. Plus, you and your family can see your improvement with real-world data every 4 weeks.
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