Strong Over 60: Dumbbells

Light dumbbells, a chair and a low step, 2 or 3 days a week.

A pair of light dumbbells, a sturdy chair, a wall and a low step. About 35 minutes. Three days a week with a rest day in between is ideal, swapping between A and B. Two days is still good. Start light. You should be able to talk during a set and finish with two or three reps left in you, so never go to failure. Move slowly and keep breathing. When the top of the range feels easy, add a rep or a little weight. For balance work, stay beside something stable and hold on whenever you need to. Stop if you feel pain, dizziness or chest discomfort. Check with your doctor before starting, especially if you have heart problems, osteoporosis or a joint replacement, or have had a recent fall or surgery.

1+2 × 8–10 (down to a chair) = 1 warm-up set, then 2 working sets of 8 to 10 reps (down to a chair). 2 × 10 each arm (hand on a chair) = 2 sets of 10 reps each arm (hand on a chair). 2 × 8–10 = 2 sets of 8 to 10 reps. 2 × 10 (keep it light) = 2 sets of 10 reps (keep it light). 2 × 30s = 2 holds of 30 seconds. 2 × 20s each side = 2 holds of 20 seconds each side. 1+2 × 8 each leg = 1 warm-up set, then 2 working sets of 8 reps each leg.

How this plan works