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

Introduction: The Importance of Strength Training for Older Adults

Chapter 1: The Basics of Resistance Training

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

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

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

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

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

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

Chapter 8: Total Body Strength: Weeks 1 and 2

a. Equipment Needed

b. Suggested Workout Schedule

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

a. Equipment Needed

b. Suggested Workout Schedule

Chapter 10: Total Body Strength 3 Weeks 5 and 6

a. Equipment Needed

b. Suggested Workout Schedule

Chapter 11: Split Strength Training: Weeks 7 and 8

a. Equipment Needed

b. Suggested Workout Schedule

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

a. Equipment Needed

b. Suggested Workout Schedule

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

a. Equipment Needed

b. Suggested Workout Schedule

Chapter 14: What Happens Next?

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