SeniorFit

Osteoporosis Exercises for Seniors (Free Printable Chart)

These gentle weight-bearing and strengthening moves are often included in routines for people managing osteoporosis. This free printable chart lists seven exercises — sit-to-stands, calf raises, an overhead press, bicep curls, shoulder-blade squeeze, side leg raise, and a step-up — each with large step-by-step text. Hold a chair for support on all standing moves.

Position
Seated and standing
Equipment
A sturdy chair and light dumbbells
Exercises
7

The exercises

Sit-to-Stand: the starting position on the left and the finishing position on the right

Sit-to-Stand

  1. Sit toward the front of the chair, feet flat and slightly back.
  2. Lean forward and stand up, using hands on the chair only if needed.
  3. Sit back down slowly with control.

Aim for: 5–8 reps · 2 sets

Builds the leg and hip strength used every time you stand.

Calf Raises: the starting position on the left and the finishing position on the right

Calf Raises

  1. Stand tall behind a chair, hands resting on the back.
  2. Rise up onto the balls of both feet.
  3. Lower your heels slowly back to the floor.

Aim for: 10–12 reps · 2 sets

Strengthens the calves and ankles for steadier standing.

Dumbbell Overhead Press: the starting position on the left and the finishing position on the right

Dumbbell Overhead Press

  1. Sit tall or stand behind the chair, a light dumbbell in each hand at shoulder height.
  2. Press both dumbbells straight overhead until the arms are nearly straight.
  3. Lower them slowly back to shoulder height.

Aim for: 8–10 reps · 2 sets

Builds shoulder and arm strength for lifting overhead.

Dumbbell Bicep Curl: the starting position on the left and the finishing position on the right

Dumbbell Bicep Curl

  1. Sit tall or stand, a light dumbbell in each hand, palms facing forward.
  2. Curl both dumbbells up toward the shoulders, keeping elbows at your sides.
  3. Lower them slowly with control.

Aim for: 10 reps · 2 sets

Strengthens the arms for everyday lifting and carrying.

Seated Shoulder-Blade Squeeze: the starting position on the left and the finishing position on the right

Seated Shoulder-Blade Squeeze

  1. Sit tall with both arms relaxed at your sides.
  2. Draw your elbows gently back and squeeze the shoulder blades together.
  3. Hold two seconds, then release.

Aim for: 10–12 reps · 2 sets

Strengthens the upper back and supports good posture.

Standing Side Leg Raise: the starting position on the left and the finishing position on the right

Standing Side Leg Raise

  1. Stand tall behind a chair, holding the back.
  2. Lift one leg out to the side, keeping it straight and toes forward.
  3. Lower it slowly. Keep your body upright.

Aim for: 8–10 reps each leg · 2 sets

Works the hips, which help keep you upright and balanced.

Supported Step-Up: the starting position on the left and the finishing position on the right

Supported Step-Up

  1. Stand at the bottom of a step, holding a rail.
  2. Step up with one foot, bring the other up to meet it.
  3. Step back down one foot at a time. Lead with the other foot next time.

Aim for: 6–8 step-ups each leg · 1 set

Practices the leg strength used for stairs.

Print this chart

A one-file PDF with all 7 exercises, large step-by-step text, set and rep counts, and a simple figure for each move. Prints clearly in black and white — tape it to the fridge and follow it each day.

Free · No signup · US Letter · 7 exercises

Download the PDF chart

Check with your doctor before starting a new exercise routine, especially if you have a health condition or have not been active for a while. Move slowly and stop any exercise that causes pain.

Tips

  • Choose light dumbbells — good form and slow movement matter more than heavy weight.
  • Always hold the chair or a rail for support on every standing move.
  • Wear supportive shoes with a non-slip sole during this routine.
  • Print on plain white paper for a clear black-and-white chart.

Common questions

Are these exercises safe to do at home?
These are gentle, low-load movements that many people do at home. Because everyone's situation is different, it is always a good idea to review a new exercise routine with your doctor or physical therapist before you start.
What weight of dumbbell should I start with?
Start light — one or two pounds is a reasonable starting point for many older adults. You should be able to complete a full set with good form and only feel tired in the last few reps. Move up gradually as the weight gets easy.
Can I do these exercises every day?
Two to three days a week with a rest day between strength sessions is a common schedule. On other days you can still do the gentle stretching and balance charts without any issue.