Categories / Mobility, rehab & life stages
Featured in: Exercise for over 60s, Exercise for over 70s, Seated exercises and chair workouts, Balance and preventing falls, Best exercise for beginners over 50
Strength and Balance Class
Community class for older adults, often NHS-linked.
How to start
Find a local strength and balance class for older adults. A trained instructor leads you through exercises with a chair for support.
How to progress
Attend two classes a week and add home practice.
What the evidence says
Evidence: moderate
A 2026 pooled analysis of 14 trials (857 older adults with long-term conditions) found exercise therapy improved one-leg stance and the Timed Up and Go test modestly. The WHO recommends that adults aged 65 and over do muscle-strengthening and balance training on three or more days a week.
Take care: Tell the instructor about health conditions. Use a chair and stop if dizzy.
Sources
12-week starter plan
A class twice a week and some home practice.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 3 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Ask for modifications.
- Keep a chair close.
- Make friends.
Common mistakes
- Skipping the warm-up.
- Doing it unsupervised if unsteady.
- Missing classes.
Kit and cost
Low Approximate UK prices.
- Flat shoes
- A class fee (about £3 to £6)
- Light weights (supplied)
Frequently asked questions
Is it for me?
It suits older adults and anyone worried about balance.
Do I need to be fit?
No.
How often?
Twice a week plus home practice.
Good for: Balance Strength Bone health
Compare with similar options
| Strength and Balance Class | Otago Exercise Programme | Osteoporosis Bone-Loading Programme | Cardiac Rehab | |
|---|---|---|---|---|
| Typical session | 60 min × 2/wk | 30 min × 3/wk | 30 min × 2/wk | 60 min × 2/wk |
| Effort | ●●○○○ | ●○○○○ | ●●●○○ | ●●○○○ |
| Cost | Low cost | Free | Moderate cost | Free |
| Equipment | No equipment | Basic kit | Some equipment | Some equipment |
| Impact | Low impact | Low impact | Medium impact | Low impact |
| Fitness needed | Any level | Any level | Some fitness | Any level |
| Evidence | moderate | limited | moderate | moderate |