Gentle home workouts for women over 60
Chair, band and mat exercises you can do in your living room, explained step by step with clear pictures.
Start with our free printable sheet of 9 chair exercises, and keep the PDF guide for later.
Is this for you?
Gentle and low-impact
No gym and no jumping. 9 of our 14 moves are done seated or holding the back of a chair.
Simple equipment
A sturdy chair, a resistance band and an exercise mat. Many moves need only the chair.
Every move explained
Two pictures, three short steps, the number of repetitions and a safety tip for each move.
Honest
No miracle promises, no before-and-after photos, no diet plans. Check with your doctor before starting a new routine.
Get the free PDF guide
Strong & Steady: The Chair, Band & Mat Starter Guide. 9 pages to print or keep on your phone:
- 12 moves with pictures and simple steps;
- two sessions of about 20 minutes;
- a weekly plan with boxes to tick, and a plan for your first four weeks.
Latest videos
Short videos of the moves. The player loads from YouTube only when you press play.
Seated Knee Extension (short video)
Band Pull-Apart (short video)
Seated Knee Opening (short video)
Seated March (short video)
Who is Rose?
Rose is the AI-generated host of the Fit with Rose channel. Her pictures, videos and voice are made with AI tools. She is not a real person, and she is not a doctor, a physical therapist or a certified trainer. Read who makes Fit with Rose and how we choose the moves.
Follow along: YouTube @fitwithrose60 · Instagram @fitwithrose60