Move · Videos · Gentle & Seated · 15 min

15-Minute Strength and Balance Workout for Older Adults (NIA)

15-Minute Strength and Balance Workout for Older Adults (NIA) — video by National Institute on Aging Play · 15:29

Video by National Institute on Aging on YouTube · Open on YouTube

A personal trainer leads the US National Institute on Aging's sample class, with seated modifications shown: a marching warm-up, arm curls and overhead raises with light weights or cans, chair dips, chair stands, side and back leg raises holding the chair, a ball-squeeze grip exercise and stretches.

  • 15 min
  • Beginner
  • Low impact (no jumping)
  • chair, dumbbells, towel

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up: march, step touches, arm raises, a few sit-to-stands and pointing and flexing the ankles. 0:48
  2. Arm curls with light weights or cans, elbows tight to your sides, 10 times, breathing out as you lift. 4:06
  3. Overhead arm raise: start with the arms in a goal-post shape and press the weights up overhead. 5:05
  4. Chair dips: hands on the chair arms, lift yourself up a little, even just slightly, 10 times. 5:44
  5. Chair stands: arms crossed, lean back, then forward and stand up, breathing out as you rise. 6:34
  6. Side leg raises: hold the chair, keep the leg straight and the foot flexed, 10 on each side. 8:04
  7. Back leg raises: hold the chair and take the straight leg back, foot flexed, without leaning forward. 9:25
  8. Grip: sit tall and squeeze a tennis ball in each hand for 3 to 5 seconds, 10 times. 10:23
  9. Towel stretch: towel over one shoulder, elbow by your head, pull down to slight tension for 15–30 seconds; switch. 11:35
  10. Seated ankle stretch: point the toes and hold, then pull them up towards you and hold. 14:02

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Breathe out on the effort, such as when you stand up or lift
  • Keep the legs straight, the foot flexed and the posture tall in leg raises
  • Hold stretches for 15 to 30 seconds to slight tension, never pain

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadoverhead arm raises, chair dips, towel stretches
  • Elbows takes loadarm curls, chair dips, overhead raises
  • Wrists & hands takes loadchair dips, gripping light weights
  • Hips takes loadchair stands, side and back leg raises
  • Knees takes loadchair stands (sit-to-stand), leg raises
  • Ankles & feet movesankle point and flex, standing leg raises
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.

Easier option from the coach: Two people show seated, lighter versions; cans or bottles can replace weights

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by National Institute on Aging; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety