Chair strength
Sit-to-stands, knee lifts and leg moves you can do with a sturdy kitchen chair.
Strength, balance & old-school remedies after 60
Feel stronger and steadier with just a kitchen chair
Short, safe chair and counter drills for women 60 and up. Start with my free 7-day plan. Big print, ten minutes a day.
62Free · printable · large print
The 7-Day Balance Starter
A printable 7-day plan you can start today, about ten minutes a day, with just a chair and your kitchen counter.
- 2 to 4 easy moves a day, with clear counts
- Every move uses a chair or counter for support
- Large print you can tape to the fridge
- No gym, no floor work, no special gear
Hi, I'm Carol.
Hi, I'm Carol. Coach Carol, if you're on my team. Thirty years of whistles, one pickleball habit, and a firm belief that it's never too late to get stronger.
The programs on this page are written by the Porchside team. They follow public exercise guidance, like the CDC's STEADI program and the National Institute on Aging's exercise tips for older adults. We are not affiliated with or endorsed by either one.
Here you'll find my free 7-Day Balance Starter, my 28-day chair program and a few old-school comfort routines. Grab a sturdy chair. Ladies, line up.
What I share every day
Balance drills
Short counter-supported drills to practice balance safely, one hand on the counter.
Old-school remedies
Simple comfort routines for tired feet, a stiff back and better wind-down at night.
The full program
The 28-Day Chair Strength & Balance Program
Ready for more after the free week? My 28-Day Chair Strength & Balance Program takes you from sitting strong to steady steps.
See what's inside →Start with the free one
Seven short days of chair and counter drills, in big print