What are the best exercises for balance after 60?

Supported single-leg stands, heel-to-toe walking, heel raises and chair squats are the core of most programmes, progressed slowly and always with a chair or wall nearby.

Can I train with arthritis or osteoporosis?

Usually, yes. Low-impact strength and balance work is adapted around the condition; tell your coach and your doctor before you start.

How often should a senior train with a personal trainer?

Two sessions a week is a common starting point, with walking on other days; some clients build up to three.

How much does a personal trainer in Dubai cost?

Sessions last 60 minutes and cost between AED 250 and AED 390, depending on the package you choose. Your first session is free, so you can meet your coach before you decide on anything.

Can I book sessions for my parent?

Yes. Many bookings come from family members; tell us about your parent's health and routine, and the coach can send you updates after sessions if your parent agrees.

Let's Talk: +971 58 512 4344

Home/Programs/Personal Training for Seniors

Personal Trainer for Seniors
in Dubai

Strength and balance training at home for adults over 60, at a pace that fits you, with a coach who comes to your living room.

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Written by

Stefan Vasic

Head Coach · NASM CPT, CES

Head Coach at FitForce. NASM Certified Personal Trainer and Corrective Exercise Specialist with 20 years in sport, a 2nd Dan karate black belt and five years on the Serbian national karate team. Before Dubai he spent eight years at Fitness Zone in Novi Sad as head coach and lectured at HFS Academy, the regional NASM and TRX education provider, helping educate more than 2,100 fitness professionals.

Reviewed by

Nemanja Momcilovic

Co-Founder & General Manager

Co-founder and General Manager of FitForce. Nemanja has spent over ten years in the fitness industry and has been in Dubai since 2017: personal trainer at Fitness First Middle East, then Fitness Manager at Community Fitness, before co-founding FitForce in 2023. He hires and develops the coaching team and makes sure every client gets a structured, safe and results-driven programme.

Published 19 October 2026

FitForce runs strength and balance training for adults over 60 in Dubai, one-to-one at home. Sessions last 60 minutes, start with a free assessment and build leg strength, balance and posture with chair-based and standing exercises, so walking, stairs and getting up from a chair become easier. Training follows your doctor's advice on any condition you have.

Why strength and balance matter most after 60

After 60, the goal of training changes. It is less about how you look and more about what you can keep doing on your own: carrying shopping, climbing stairs, getting up from a low sofa, walking without worrying about a fall. Each of those depends on leg strength, balance and posture, and all three respond to training at any age.

Home is usually the only realistic place for this. There is no drive, no gym floor full of younger people and no heat to deal with, and your coach can work with the actual chair, stairs and rooms you use every day.

Senior strength training is among the specialisms of Darko and Ilija, who also specialises in safety and injury prevention. Every programme follows the assessment standard set by our Head Coach, Stefan Vasic, a NASM Corrective Exercise Specialist.

What a seniors programme works on

The building blocks of a session, with typical exercises. Your coach chooses and scales them after the assessment.

Area	Typical exercises	Why it matters
Warm-up (5–10 min)	Shoulder rolls, arm swings, marching in place, ankle rotations	Prepares joints and raises circulation
Core	Seated knee lifts, standing side bends, pelvic tilts, seated marches	Posture and stability in daily movement
Lower body	Chair squats, heel raises, step-ups, side leg lifts	Walking, stairs and getting up from a chair
Upper body	Band rows, wall push-ups, light dumbbell presses	Carrying, lifting and opening doors
Balance	Supported single-leg stands, heel-to-toe walking	Steadier walking and fewer falls

Every exercise is done at a level you control, with a chair or wall for support where needed.

Who is this programme for?

Adults over 60 who want to stay independent.

The most common reason to start: keeping the strength for everyday life.

People managing arthritis or osteoporosis.

Low-impact strength and balance work is adapted around the condition and your doctor's advice.

Anyone who has had a fall or fears one.

Balance and leg strength are trained directly, in your own home.

Returning after illness or surgery.

Once your doctor clears you, the programme starts gently; for injury rehabilitation it works alongside your physiotherapist, not instead of them.

How the programme progresses

Slow, steady and measured by what you can do, not by how hard it felt.

Start

Weeks 1–4

Assessment, seated and supported exercises, and a check of how you get up, walk and turn.

Build

Weeks 5–12

Standing exercises take over, light resistance is added and balance work becomes less supported.

Keep

Ongoing

Two sessions a week to hold what you have built, adjusted as needed.

What happens in a session?

A session runs 60 minutes at home. It opens with how you are feeling and any change in health or medication, then a gentle warm-up, strength work for legs, core and upper body, balance practice and a short stretch.

Your coach brings bands, light dumbbells and a mat, and uses a sturdy chair from your home. Nothing needs to be bought, and the pace is always yours.

What is included

A free first assessment at home

A programme built around your health, medication and doctor's advice

Strength, balance and posture work in every session

All equipment brought by your coach

Updates for family members if you would like them

How much activity is recommended after 65?

The World Health Organization's physical activity guidance recommends that older adults do 150 to 300 minutes of moderate activity a week, muscle-strengthening activities on two or more days, and balance and strength activities on three or more days a week to prevent falls.

Two or three home sessions with a coach, plus daily walking, covers a large part of that, and the sessions make the rest of the week safer.

Where sessions take place in Dubai

At home, anywhere in the city: villas in Arabian Ranches, Jumeirah and The Springs and The Meadows, and apartments across Dubai. See all areas our personal trainers in Dubai cover.

Numbers our clients earned

Results from FitForce clients of all ages, with the number of weeks each took.

BEFORE

AFTER

Weight Loss: 14kg

17 WEEKS

Despite having asthma, I had a burning desire to run a half marathon. The team from FitForce tailored every training session to my unique needs and wishes, taking my health challenges into consideration. Our primary focus was on weight loss, and in 17 weeks, I lost 14kg, going from 69 kg to 55 kg. Thanks to their dedication and expertise, I not only successfully reached my weight loss target but also achieved my dream of completing the half marathon.

Personal Trainer for Seniors in Dubai