Free Strength & Balance Exercise Prescription Chart
A good strength and balance programme needs more than one exercise. This free prescription chart shows the main components to consider when building an older-adult exercise programme for strength, balance, function and falls prevention.
What this free resource covers
Lower-limb strength: sit-to-stand, squats, step-ups, heel raises, knee extension and hip-strengthening exercises.
Static balance: progressively narrower standing positions or other suitable balance tasks with a stable support available when needed.
Dynamic balance: marching, reaching, turning, direction changes, obstacle work and tandem walking where appropriate.
Functional power: tasks such as sit-to-stand and step work progressed towards faster controlled movement when suitable.
Walking and general physical activity to complement targeted strength and balance work.
Progression by changing repetitions, resistance, support, range, speed or task complexity gradually rather than changing everything at once.
How to use it
WHO guidance for older adults includes muscle-strengthening activity on at least two days per week and multicomponent activity emphasising functional balance and strength on three or more days per week. The exact starting point should reflect current ability, health and falls risk.
Turn the chart into a complete progressive programme
The full 230-page Strength & Balance Guide contains 50 exercises across six progressive levels, allowing strength, balance, mobility and falls-prevention work to be developed systematically.
Each full guide is £24.99. Buy any 2 or more rehabilitation guides and save 15% automatically at checkout.
About this resource
Created by Tom Morgan, BSc (Hons) Physiotherapy, HCPC Registered, CSP Member. Reviewed and updated: 5 September 2026.
Free to share or link to with attribution to Tom Morgan Physio Solutions.
Further reading
This resource provides general educational information and is not a substitute for an individual assessment, diagnosis or advice from your surgeon, physiotherapist or other healthcare professional. Follow the advice of your own clinical team, particularly where your operation, symptoms or medical history require different precautions.
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