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Strength Training for Seniors: Increase your Balance, Stability, and Stamina to Rewind the Aging Process

Strength Training for Seniors: Increase your Balance, Stability, and Stamina to Rewind the Aging Process

by Paige Waehner

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Building and retaining physical strength is integral to living a fuller, longer life. Lifting weights can reduce the symptoms of everything from osteoarthritis and back pain to depression and diabetes. In Strength Training for Seniors, certified personal trainer Paige Waehner provides a detailed twelve-week strength program to help you safely and gradually build power, balance, and resistance with simple, easy-to-follow exercises. 

Strength Training for Seniors outlines the physical and mental benefits that arise from instituting a strength training program, and includes instructions for numerous different exercises that will: 
  • Improve balance and decrease fear of falling
  • Increase self-esteem and independence
  • Relieve pain throughout your body
  • And so much more!

Not only will your body be stronger for the future after following the guidelines in Strength Training for Seniors, but you'll also build your confidence to do more in life.

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Product Details

ISBN-13: 9781510758971
Publisher: Skyhorse
Publication date: 11/03/2020
Format: NOOK Book
Pages: 164
Sales rank: 22,915
File size: 71 MB
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About the Author

Paige Waehner is a certified personal trainer and fitness writer who is a member of The American Council on Exercise (ACE) and the IDEA Health & Fitness Association. She is a frequent contributor to, has been published in Pregnancy MagazineDesert Paradise, and Runner’s World, and is the author of multiple books on how to get in shape and become a personal trainer. She resides in Illinois and can be found at 

Table of Contents

Introduction: The Importance of Strength Training for Older Adults ix

Chapter 1 The Basics of Resistance Training 1

a The Exercises

i Chest

ii Back

iii Shoulders

iv Biceps

v Triceps

vi Core

vii Lower Body

b Types of Resistance

c Repetitions and Sets

d Rest Between Sets

e Recovery Days

Chapter 2 Why You Should Lift Weights 6

a Immediate Benefits

b The Long-Term Benefits

i Cardiovascular Function

ii Lung Strength and Capacity

iii Blood Pressure

iv Muscle Strength and Endurance

v Less Inflammation

vi More Flexibility

vii Your Brain

Chapter 3 Getting and Staying Motivated to Exercise 12

a Different Types of Motivation

b Barriers to Change

i Fear of Injury

ii Isn't It "No pain, no gain?"

iii Dealing with Ongoing

Physical Issues and Conditions

iv Confusion Over How to Start

v Time Constraints

c What Motivates Us to Make a Change?

i Improving Health

ii Self-Efficacy

iii Believing We Can Succeed

iv Overcoming Fear of Failure

v Finding Social Support

Chapter 4 What You Need to Know to Get Started 24

a Do I Need to See a Doctor First?

b Proper Clothes and Footwear

c What Equipment Do You Need, and Where Do You Get It?

i A variety of dumbbells

ii Resistance bands

iii Gliding/sliding devices

d Setting Your Goals

e Tracking Your Progress

f Falling off the Wagon-Now What?

g Advice on Choosing Your Weights

h Delayed Onset Muscle Soreness (DOMS) and Rest Days

i Symptoms of DOMS

ii What to Do About DOMS

iii Rest Days

iv Pain vs. Discomfort

Chapter 5 Exercise Guidelines for Seniors 35

a Cardio Exercise

b Strength Training

c Flexibility Training

d Balance Training

e Core Training

f Focusing on Form

Chapter 6 How the Program Works 45

a The Warm-Up

b The Strength Training Workouts

c Core, Balance, and Flexibility Workouts

d The Workout Schedule

Chapter 7 Let's Get Started: The Warm-Up and Flexibility Workout 49

Chapter 8 Total Body Strength: Weeks 1 and 2 61

a Equipment Needed

b Suggested Workout Schedule

Chapter 9 Total Body Strength 2: Weeks 3 and 4 76

a Equipment Needed

b Suggested Workout Schedule

Chapter 10 Total Body Strength 3 Weeks 5 and 6 84

a Equipment Needed

b Suggested Workout Schedule

Chapter 11 Split Strength Training: Weeks 7 and 8 100

a Equipment Needed

b Suggested Workout Schedule

Chapter 12 Split Strength Training 2: Weeks 9 and 10 114

a Equipment Needed

b Suggested Workout Schedule

Chapter 13 Total Body Compound Strength Training: Weeks 11 and 12 133

a Equipment Needed

b Suggested Workout Schedule

Chapter 14 What Happens Next? 140

a Manipulating the Principles of Strength Training

i The Overload Principle

ii The Progression Principle

iii The Reversibility Principle

iv The Specificity Principle

v Tips to Keep Going

References 145

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