Course · Free preview available
Chair Strength & Fall Prevention
An 8-week, chair-supported strength and balance plan designed for adults 55+. Free CDC-based previews, then unlock our weekly plan, printable check-ins, and safety notes.
8 weeks · ~12 lessons · Beginner-friendly · seated options
Free previews need no account. Locked lessons open the price card / waitlist.
30-Second Chair Stand Test
Source: CDC
This CDC material is available free of charge on the CDC website. Use of this material does not imply endorsement by CDC, ATSDR, HHS, or the U.S. Government.
Watch on the original channel · Free on the agency website
Use the player's CC button for captions and the gear menu for playback speed.
What you'll get
- A clear 8-week progression for chair sits-to-stands, hip & core strength, and balance practice
- How to use a sturdy chair safely at home (and when to stop)
- Printable weekly check-in sheets and a progress tracker
- How CDC STEADI-style chair-stand and balance screens are used (education only — not a diagnosis)
- Home-safety habits that may help reduce fall risk alongside exercise
Who it's for
- Adults 55+ who can sit and stand with a sturdy chair nearby
- People restarting movement after a quiet period (with doctor clearance)
- Adult children helping a parent build a gentle routine
Who should wait
- Anyone with chest pain, unexplained dizziness, recent fracture, or doctor orders to avoid standing exercises — get clearance first
- People who need one-on-one physical therapy for a current injury
Free sample PDF
Download a 1-page sample of our Week 1 check-in sheet — no login required.
Open sample PDF pageCourse outline
Free lessons open with no login. Locked lessons show the price card — checkout is waitlist until payments go live.
1. Unit 1 — Start safely
- Preview
1.1 Welcome & how this course works Free
~6 min — What you get, how to set up your chair, and the ‘talk to your doctor’ checklist.
- Preview
1.2 Baseline: 30-second chair stand (CDC preview) Free
~8 min — Watch the CDC STEADI chair-stand demonstration, then note your count for Week 1 — educational only, not a diagnosis.
2. Unit 2 — Weeks 1–4 foundations
- See pricing
2.1 Week 1 plan: sit-to-stand & posture cues Locked
~12 min — Our Week 1 schedule, reps, rest days, and chair setup checklist.
- See pricing
2.2 Week 2 plan: hips, calves & standing tall Locked
~12 min — Add gentle hip hinges and calf rises with chair support.
- See pricing
2.3 Week 3 plan: seated core & reach practice Locked
~12 min — Seated marches, reaches, and safe progression rules.
- See pricing
2.4 Week 4 plan: supported balance holds Locked
~12 min — Feet-together and semi-tandem holds next to the chair.
3. Unit 3 — Weeks 5–8 progress
- See pricing
3.1 Week 5: combine strength + balance Locked
~14 min — Our combination routine A with rest guidance.
- See pricing
3.2 Week 6: smoother sit-to-stands Locked
~14 min — Tempo cues that may help improve control (no promised outcomes).
- See pricing
3.3 Week 7: tandem stance progressions Locked
~14 min — Optional tandem holds only if Weeks 1–6 felt steady.
- See pricing
3.4 Week 8 retest & keep-going plan Locked
~15 min — Repeat your educational chair-stand count and set a maintenance habit.
4. Unit 4 — Home safety add-ons
- See pricing
4.1 Home walk-through checklist Locked
~10 min — Lighting, rugs, bathroom grab-ready spots, and night paths — education, not home inspection.
- See pricing
4.2 How to use your printable PDFs Locked
~5 min — Weekly check-in sheet, 8-week calendar, and progress tracker.
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FAQ
- Do I need special equipment?
- A sturdy chair without wheels, supportive shoes, and clear floor space. Optional: a countertop for light hand support.
- Is this physical therapy?
- No. This is general education and a structured home plan. It does not diagnose, treat, or replace care from your clinician or physical therapist.
- What exactly do I pay for?
- Our original 8-week plan, combination routines, safety notes written for older adults, printable check-ins, and progress tracker. Official CDC videos used here are free previews/citations and remain free on CDC’s site.
- Can I get a refund?
- Yes — 30-day money-back guarantee.
- Does Healthy Aging Club include this course?
- No. Club is $9/month for the 30-day habit course, weekly updates, and printable habit sheets. Individual courses such as this one are sold separately.
Credits & media
Official agency videos are free educational previews and citations only. Paid value is our original plans and printables. See full credits.
Sources
- CDC STEADI — Older Adult Fall Prevention — CDC (accessed 2026-10-29)
- CDC — Use of Agency Materials — CDC (accessed 2026-10-29)
- NIA — Exercise and Physical Activity — National Institute on Aging (accessed 2026-10-29)
- NCOA — Falls Prevention — National Council on Aging (accessed 2026-10-29)
Last updated
About Club: $9/mo = 30-day habit course + weekly updates + printable checklists. Individual courses are sold separately — Club does not unlock this $39 course.
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