VITALITÉ Personal Training for Lifelong Strength Get the free workout
Free workout guide

Ready to feel strong?

Start Here: Your Simple Strength Foundation. A free, beginner and intermediate friendly workout to help you build strength, improve confidence, and prepare your body for a lifetime of movement, using a chair and a wall.

  • 30-40 minutes
  • 2-4 times a week
  • Just a chair and a wall

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Start Here: Your Simple Strength Foundation guide cover
Free PDF guide
What's inside your free workout

A complete session you can start today.

A beginner level session with modifications you can strive to achieve as you get stronger. Tailor the motions, durations, repetitions and sets to fit your fitness level.

01

Warm-up

Raise your core temperature, loosen stiff muscles and joints, and get focused and ready to go. Walking, hip openers and gentle stretches.

Every session
02

Chair squats to air squats

One of the most important exercises to master and maintain as we age. Works your legs, hips, glutes and core, and builds everyday strength.

Lower body
03

Wall push-ups to floor push-ups

Start at the wall and progress at your own pace. Works your chest, shoulders, arms, upper back and core.

Upper body
04

Plank, then cool-down

Build core strength and endurance with low and high plank options. Finish with stretches for your hips, hamstrings, shoulders and back.

Core + stretch
What you need for your free workout

Nothing fancy. Just you and a chair.

You can take this workout anywhere!

  • Time30-40 minutes
  • How often2-4 x a week
  • EquipmentA dining chair and a wall
  • AlsoComfortable sneakers, water
  • BringDesire, a positive attitude, imagination

If you have any joint or health matters to consider, please let your primary care provider know before trying new exercise programs.

Kelley Dole, VITALITÉ coach
Your free workout comes from Kelley Dole

Strength has no expiration date.

I help adults 50+ rebuild strength, fitness, energy, and confidence through personalized, compassionate training and realistic goals designed for their current stage of life.

This workout is your beginning strength foundation. Start where you are, and build from there.

"It's never too late to feel great."

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Start your simple strength foundation today.

Get the free guide with every exercise, every modification, and a full warm-up and cool-down.

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