Move well. Live fully.
Find movement that fits your life, build a programme for your goals, and move alongside whānau.
This app provides general exercise information. Its programmes have not yet been independently clinically reviewed. If you are pregnant, have a health condition or an injury, or need an adapted programme, talk with your GP, midwife or physiotherapist before starting. Stop if you feel unwell, dizzy or in pain.
Need to talk to someone now? In Aotearoa NZ, free call 1737 or text 1737. Outside NZ? Find local support.
Privacy, backups and app information
Your profiles, programmes and progress are stored in this browser on this device. Use Settings in the app to download a backup. People using the same browser may be able to see saved profiles.
The app can retrieve exercise information and images from wger.de; credits are shown in the exercise library. Voice features may use your browser’s speech services.
The app’s te reo Māori translations are drafts awaiting fluent review. You can choose your preferred language in its settings.
Earlier Muscle Atlas records remain in this browser; they are not automatically transferred to the new app.
Strength, identity and the evidence behind this page
Who were you when you were strong?
A worker, gardener, player or paddler? What part of that feeling would you like to find again? There is no requirement to return to your old body or pace.
Start low. Build slowly.
Ask your GP or physiotherapist before starting if you have heart or other health concerns, recent surgery, pain, falls or difficulty getting up. Choose supported or seated movement where appropriate. Stop if you feel unwell, dizzy or in pain.
A chair-based self-check
If you can already stand safely and your health professional agrees, use a stable chair against a wall. With someone nearby, try standing and sitting five times at a comfortable pace. Use your hands if needed. Stop whenever you need. This is not a diagnosis, pass mark or comparison with others; do not try it if you are unsteady.
Different bodies, equal belonging
Walking aids, wheelchairs and limb loss belong here. Ask a physiotherapist about supported standing, seated strength, transfers or an adapted balance activity. A standing test is optional and may not suit you.
Include balance, especially as we age
WHO’s 2020 guidelines recommend strengthening on at least two days weekly, and varied activity emphasising balance and strength on at least three days for older adults. These are goals to work towards, not a starting test.
Momma and colleagues’ 2022 review found strengthening associated with lower risk across several outcomes; the largest reductions for some outcomes were around 30–60 minutes weekly. Observational associations do not prove cause or guarantee a personal benefit.
The 2019 Cochrane review found exercise reduced the rate of falls by about 23%; programmes combining exercise types, commonly balance and functional training plus resistance, by about 34%. These are pooled estimates, not promises.
- WHO (2020) recommendations
- Momma et al. (2022), BJSM
- Sherrington et al. (2019), Cochrane
- NZ strength and balance support
Sources checked 25 October 2026. General information, not an individual exercise prescription.
Find a shared starting point