Equipment for strength and balance exercises for older adults
Most of our strength and balance exercises need nothing you have to buy. Here is the equipment the rest of the program uses, which exercises use it, what to look for, and what to use from around the house instead.
Start with what you have: a sturdy chair without wheels, a wall and a kitchen counter to hold. That covers most of the program. Add the items below only if you want them.
What the program uses
Light dumbbells
Add light resistance to arm and shoulder exercises.
Used in: Overhead Arm Raise Strength Exercise, Upper Body Strength for Seniors, Strength Training Workout for Older Adults
What to look for: A light pair you can lift 10 to 15 times with good form. Start lighter than you think.
Household swap: Water bottles or food cans.
Exercise mat
Cushions your back, knees and hands for exercises done lying down or kneeling.
Used in: Yoga: Tree Pose & Focus, Yoga: Strength & Balance
What to look for: Non-slip, about 6 mm (1/4 inch) thick. Thicker mats are softer but less stable for standing work.
Household swap: A rug or a folded blanket on a non-slip floor.
Resistance bands
Add light, adjustable resistance to strengthening exercises.
Used in: Resistance Band Upper Body Workout, Resistance Band Lower Body Workout
What to look for: A set with several resistance levels, so you can start with the lightest and move up.
Household swap: For some exercises, water bottles or cans held in your hand. Some clinics give patients a starter band.
Safety: Check bands for nicks or tears before each use, and keep the band away from your face.
What you’ll need Paid links
If you decide to buy something, these links go to search results for each item above.
- Light dumbbells · Start light and build up slowly. Water bottles or food cans work to start.
- Exercise mat · Non-slip, about 6 mm (1/4 in) thick, for floor exercises. A rug or folded blanket works.
- Resistance bands · A set with several levels; start with the lightest. Some clinics give patients a starter band.
Links go to Amazon search results, so you choose the product and price. We don’t recommend specific brands. As an Amazon Associate we earn from qualifying purchases, at no extra cost to you. How we make money
Get the free program
- Free strength exercises for older adults handout (PDF)
- Free chair exercises handout (PDF)
- Free fall prevention handout (PDF)
- Seated resistance band handout (PDF)
Before you start
Check with your doctor, physical therapist or other clinician before starting a new exercise program, especially after surgery or a recent injury. Stop and get advice if you have sharp or worsening pain, new numbness or weakness, or dizziness. Equipment makes some exercises easier to set up, but it doesn’t replace good form or the right amount. See our medical disclaimer.
Frequently asked questions
Do I need to buy anything to start?
No. You can start with a sturdy chair without wheels, a wall and a kitchen counter to hold. Every item on this page has a household swap, and many exercises use no equipment at all.
Which resistance band should I start with?
Start with the lightest band in a set. You should be able to do 10 to 15 slow reps with good form. Move up a level only when that feels easy for a full week.
How heavy should my dumbbells be?
Light enough that you can lift them 10 to 15 times slowly with good form, with the last few reps feeling like work. Water bottles or cans are a good way to find your starting point.
Do I need a special mat?
No. A non-slip mat makes floor exercises more comfortable, but a rug or folded blanket works for most of them.
Last updated November 2026 · Protocol Archive Editorial. We don’t recommend brands, and no company pays to appear on this page.