Older-Adult Strength & Function

A supported full-body routine for older adults using machines and light dumbbells, ~1-3 sets of 8-12 reps per major muscle. Emphasize control and gradual load progression. Duration is a default you can adjust. Caution: clear resistance training with your physician if you have cardiovascular, joint or balance conditions; start light, progress gradually, and use support for balance moves to reduce fall risk.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Leg Press
2 sets x 8-12 reps, ~90 sec rest
Seated and supported squat pattern.
2
Machine Chest Press
2 sets x 8-12 reps, ~90 sec rest
Horizontal push.
3
Seated Cable Row
2 sets x 8-12 reps, ~90 sec rest
Horizontal pull; supports posture.
4
Machine Shoulder Press
2 sets x 8-12 reps, ~90 sec rest
Vertical push.
5
Step-Up
2 sets x 6-10/leg, ~90 sec rest
Balance and single-leg strength; use a low box and hold a rail.
6
Standing Calf Raise
2 sets x 10-15 reps, ~60 sec rest
Ankle strength for balance.
7
Bird Dog
2 sets x 8-10/side, ~45 sec rest
Trunk and hip control.

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