Steady & Strong: Strength Training for Seniors: A 12-Week Program to Build Strength, Move More Easily and Feel More Confident (Steady & Strong: Exercise for Active Aging Book 6)

Keep doing the things that matter to you. Getting out of a low chair, carrying the groceries in one trip, climbing the stairs without stopping. These everyday tasks depend on strength, and strength keeps responding to training at any age. Steady & Strong: Strength Training for Seniors gives you a clear 12-week program to build it at home, one small step at a time. Written by M.T. Groom (MSc, MCSP), a UK-registered physical therapist with more than 25 years of experience working with older adults, this fully illustrated guide shows you where to start, what to do in every session and exactly when to move up. A structured 12-week program Nine exercises at three levels: beginner, intermediate and advanced, covering legs, hips, back, chest, shoulders, arms, grip and trunk Two or three sessions a week, building to about 30 minutes, plus a 15-minute session for busy days Start with what you have: a sturdy chair, a counter, water bottles and a grocery bag, then add light dumbbells when you are ready Three simple starting tests and up to three everyday tasks to score and repeat at Week 6 and Week 12 A traffic-light system that tells you when to progress, hold steady or get advice A clear effort scale, so you know if a weight is too light, about right or too heavy Every exercise, step by step Each exercise has its own illustration and the same easy layout: getting ready, what you will do, what to change if it feels too hard, when to stop, what to write down, and exactly when to move on to the next level. Guidance for common conditions Practical adjustments for high blood pressure, osteoporosis, arthritis, joint replacements and diabetes, plus the warning signs that mean stop and get advice. Help when things do not go to plan Plain answers to the questions people ask most: sore muscles, a painful joint, dizziness, a weight that feels wrong, boredom, or a couple of weeks missed. Keep your strength for life A shorter maintenance routine for after Week 12, a simple restart plan for setbacks, and ideas for staying active every week. Easy to use on your Kindle A linked contents page takes you straight to any chapter, and the Quick Exercise Finder takes you straight to any exercise. Free printable record sheets and progress trackers are available from the author's website. What is inside Why strength matters after 60, and five myths that hold people back Who should check with a healthcare professional first, and how to breathe as you lift What household items weigh, and which dumbbells to buy when you are ready How to set a goal that keeps you going on difficult weeks Beginner, intermediate and advanced exercise chapters Solving common problems, and staying strong for the long term Clear safety guidance This book is not a substitute for individual medical advice. It explains who should check with a healthcare professional first, and which symptoms need urgent care. Start where you are, and build the strength to keep living your own life. This program is Book 6 in the Steady & Strong series, and is also available as a large print paperback.