PDF guide
Strength Training After 50: Strength, Balance, IndependenceThe 12-week program to rebuild strength, stand more steadily and stay in charge of your daily life
PDF · 28 pages · $29
By the end of the 12 weeks, you know how to train your strength, power and balance safely, at home or at the gym, and how to measure your progress.
Who it's for
Women and men aged 50 and over, beginners or returning, who want to stay strong and independent: at home with two pairs of dumbbells and a band, or at the gym.
Inside
- Your starting assessment: 6 simple tests, including the ones doctors use to spot strength loss
- Every exercise in a home version and a gym version
- 36 sessions: strength, power, balance, week by week
- The fall-prevention program: balance and getting up from the floor
- Adapting for arthritis, back pain, osteoporosis, high blood pressure
- Protein after 50: how much and how to spread it out
- A 12-week training log
What you get
- The full guide as a PDF (28 A4 pages), to print or read on your phone
- Week-by-week plans: exercises, sets, reps, rest and progression
- Exercise technique and the most common mistakes
- A tick-box training log at the end
- The studies behind the advice, with references
$29one-time payment
Secure payment by Stripe · Apple Pay · Google Pay · one-time payment · instant PDF download · instant access to your PDFs after payment · terms of sale.
Chapters
- 01Before You Start
- 02Your Starting Assessment
- 03Program Principles
- 04The Exercises, Home and Gym Versions
- 05The 12-Week Program
- 06The Fall-Prevention Program (Session C)
- 07Warm-Up and Cool-Down
- 08Adapting the Program to Your Situation
- 0910 Mistakes to Avoid
- 10FAQ
- 11Protein and Nutrition After 50
- 12After the 12 Weeks
- 13Training Log
- 14Sources
Also included in
18 PDF guides + the 12-Week Training Programme
Complete LibraryAll 18 guides plus the 12-Week Training Programme: everything we publish, in one go.
$149one-time payment
More guides
Creatine, Whey and Supplements: What Actually Works
Know what to take, how much, when — and what to leave on the shelf
PDF guide · 21 pages · $29
Bulking: 12-Week Muscle-Building Program + Meal Plan
The complete plan, workout by workout and meal by meal, to build muscle without piling on fat
PDF guide · 23 pages · $29
Cutting and Belly Fat: 8-Week Plan
Lose fat and keep your muscle: calories, training, steps, meal plans and adjustments, week by week
PDF guide · 24 pages · $29
No-Equipment Home Workout: The 12-Week Plan
The complete week-by-week program to get stronger at home using nothing but your bodyweight
PDF guide · 27 pages · $29
Your First Gym Program: 12 Weeks
What to do, with what weight and in what order, from your first session to week twelve
PDF guide · 26 pages · $29
Strength Training for Women: The Glute Guide
A 12-week plan for strong glutes, at the gym or at home, including after 40
PDF guide · 27 pages · $29
These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.