Everyday strength
Staying independent at home
After 50 we lose muscle every year unless we ask for it back. Two resistance sessions a week is enough to reverse years of that loss. Everything here mirrors a real task: standing up, lifting a bag, reaching a top shelf, getting off the floor.
60 min sessionStrength Training₹800
Book this as a normal Letzmov session — we preset the type and length for you.
What a session looks like
- 10 minWarm-up and joint preparation.
- 35 minFive strength movements, 2–3 sets each, with full rests.
- 10 minCarry and grip work, plus a floor-transfer practice.
- 5 minStretch, breathing and logging the weights used.
The exercises
Your trainer adapts every one of these to you — here is what to expect and how to practise between sessions.
Box squat to a chair
The safest way to load your legs — the chair sets the depth.
- 1.Stand in front of a chair, feet hip-width apart.
- 2.Push your hips back as if reaching for the seat.
- 3.Touch the seat lightly without resting.
- 4.Drive through your heels back to standing.
How much · 3 sets of 8–10.
Tip · Knees track over the middle toes; don't let them fall inward.
Supported hip hinge
Teaches a safe way to pick things up off the floor.
- 1.Hold a light dumbbell or a bag of rice in both hands.
- 2.Soften the knees and push your hips back, chest long.
- 3.Lower until you feel your hamstrings stretch.
- 4.Squeeze your glutes to stand.
How much · 3 sets of 8.
Tip · Back stays flat — imagine a broomstick touching head, back and tailbone.
Wall or worktop push-up
Chest, shoulders and arms with no floor work and no shoulder strain.
- 1.Place both hands on a kitchen worktop, shoulder-width apart.
- 2.Walk your feet back until your body is one straight line.
- 3.Bend your elbows and lower your chest towards the edge.
- 4.Push back to straight arms.
How much · 3 sets of 8–12; step feet further back to make it harder.
Tip · Elbows point back at about 45°, not straight out sideways.
Seated row with a band
Pulls the shoulders back and fights the forward-rounded posture.
- 1.Sit tall with a resistance band looped around your feet.
- 2.Hold one end in each hand, arms straight.
- 3.Pull the elbows back past your ribs.
- 4.Return slowly under tension.
How much · 3 sets of 10–12.
Tip · Squeeze the shoulder blades together for a full second at the back.
Farmer's carry
Grip strength and trunk control — the shopping-bag test.
- 1.Hold a weight or a full shopping bag in each hand.
- 2.Stand tall, shoulders down, ribs stacked over hips.
- 3.Walk 15–20 steps at a normal pace.
- 4.Set the weights down with a hinge, not a bend.
How much · 4 walks, resting a minute between.
Tip · If your posture collapses, the weight is too heavy — halve it.
A typical week
- Two coached strength sessions, at least 48 hours apart.
- One walk of 20–30 minutes on a non-strength day.
- A daily protein check — older adults need more, spread across meals.
- Log the weight used so you can see the progress in a month.
Tips that make the difference
- Lift slowly: three seconds down, one second up beats fast repetitions.
- Add weight only when the last repetition of a set still feels controlled.
- Mild muscle soreness for a day or two is normal and fades as you adapt.
- Never hold your breath — breathe out on the effort.
Stop and get advice if
- You feel chest tightness, palpitations or unusual breathlessness.
- A joint swells or stays painful the next day.
- You strained to hold your breath to finish a lift.
Loads start very light and build only when a movement feels easy.
This page is general information, not medical advice. Speak to your doctor about your own situation, and share their advice with your trainer.
Other programmes
- Steady & balanced
Balance, foot strength and confident walking, practised in small steps every session.
- Gentle joints
Low-impact mobility and breathing that eases stiff hips, knees, shoulders and backs.
- Heart & stamina
Paced walking and light conditioning that supports heart health without leaving you wiped out.