Sign-In
Cart
Strength Training for Seniors: Build Lean Muscle, Improve Balance, Restore Mobility, and Stay Independent With Simple Low-Impact Daily Exercises
Paperback
Publisher: Independently Published
Published: May 27 2026
Pages: 116
Weight: 0.63
Height: 0.24 Width: 8.50 Depth: 11.00
Language: English
Getting older doesn't mean slowing down has to be the only option.
For many people, the challenge isn't the desire to stay active - it's not knowing where to start in a way that feels safe, manageable, and actually suited to an older body. Most fitness books weren't written with seniors in mind. This one was.
Strength Training for Seniors is a practical, easy-to-follow guide built around how the senior body works. No gym membership, no expensive equipment, and no complicated routines - just clear, step-by-step exercises designed to help you move better, feel stronger, and stay independent in your daily life.
75+ Low-Impact Exercises - Organized Into 5 Complete Training Categories:
Lower Body Power - Chair squats, wall sits, glute bridges, step-ups, and more to build the strength that supports everyday movement.
Upper Body Push - Wall push-ups, countertop presses, overhead reaches, and seated variations that build functional arm and shoulder strength safely.
Upper Body Pull - Seated rows, bicep curls, band pull-aparts, and posture-focused movements to strengthen the back and improve everyday carrying ability.
Core & Trunk Stability - Dead bugs, bird-dogs, pelvic tilts, and seated knee tucks to build the center that supports everything else you do.
Balance & Coordination - Tandem walks, single-leg stands, heel-to-toe progressions, and eye-tracking drills to help you move with greater confidence and control.
Every exercise includes clear, step-by-step instructions with beginner modifications so you always have a safe and comfortable place to start.
You'll Also Find:
A science chapter explaining what happens to bones, muscle, cardiovascular health, and sleep as we age - and how regular movement plays a role in each area.
A nutrition chapter covering protein needs for seniors, anti-inflammatory food choices, hydration for joint comfort, and a simple Plate Method for building meals that support your activity level.
A mindset chapter on overcoming the hesitation around new movements, building exercise habits without relying on willpower, and tracking progress that shows up in your daily life - not just on a scale.
A home equipment guide showing how to use soup cans, water bottles, a sturdy chair, and a kitchen counter in place of gym equipment - so you never need to spend money to get started.
Plus Two Bonuses:
BONUS 1: The Stay Independent Daily Checklist & Success Tracker - A daily action guide, weekly body-area tracker, and a Small Wins journal to keep you consistent and moving forward.
BONUS 2: The Home Gym Hero & Safety Audit Guide - A room-by-room home setup walkthrough paired with a full household equipment substitution map.
Staying active as you age doesn't require perfection - it just requires a place to start and a plan you can actually stick to.
This book gives you both.
Also from
Walsh, Alisha K.
Also in
General Fitness
Walk: Rediscover the Most Natural Way to Boost Your Health and Longevity--One Step at a Time
Conley, Courtney
McDowell, Milica
Hardcover
10-Minute Chair Yoga Exercises for Seniors: 40 Poses to Build Strength and Flexibility for Fall Prevention
Hattori, April
Paperback
Living Life to the Fullest with Ehlers-Danlos Syndrome: Guide to Living a Better Quality of Life While Having EDS
Muldowney Pt, Kevin
Muldowney Pt, Kathleen
Hardcover
Hike Strong: The Complete Guide to Building Mountain Strength, Endurance, and Confidence for Hiking and Backpacking
Appleton, James
Paperback
The Plunge: Maverick Swimmers, an Unlikely Quest, and the Transformative Power of Cold Water
Ballard, Chris
Hardcover
100 No-Equipment Workouts Vol. 1: Easy to Follow Home Workouts Suitable for all Fitness Levels
Rey, Neila
Paperback
Secret Art of Pressure Point Fighting: Techniques to Disable Anyone in Seconds Using Minimal Force
Morris, Vince
Paperback
Rebuilding Milo: A Lifter's Guide to Fixing Common Injuries and Building a Strong Foundation for Enhancing Performance
Sonthana, Kevin
Horschig, Aaron
Hardcover
How to Fail at Almost Everything and Still Win Big: Kind of the Story of My Life
Adams, Scott
Hardcover
Long Life Yoga: Essential Practices for Longevity, Well-Being, and Joy at Any Age
Lee, Cyndi
Hardcover
Training for the Uphill Athlete: A Manual for Mountain Runners and Ski Mountaineers
House, Steve
Johnston, Scott
Jornet, Kilian
Paperback
Shoulder Pain? The Solution & Prevention: Fifth Edition, Revised & Expanded
Kirsch, John M.
Paperback
Your Health: A Corrective System of Exercising That Revolutionizes the Entire Field of Physical Education
Pilates, Joseph H.
Paperback
Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond
Yeager, Selene
Sims, Stacy T., PhD
Paperback
10-Minute Strength Training Exercises for Seniors: Exercises and Routines to Build Muscle, Balance, and Stamina
Deboo, Ed, PT
Paperback
Push: Unlock the Science of Fitness Motivation to Embrace Health and Longevity
Metzl, Jordan D., MD
Metzl, Jordan D., MD
Paperback
Royal Canadian Air Force Exercise Plans for Physical Fitness: Two Books in One / Two Famous Basic Plans (The XBX Plan for Women, the 5BX Plan for Men)
Royal Canadian Air Force
Paperback
Science of Yoga: Understand the Anatomy and Physiology to Perfect Your Practice
Swanson, Ann
Paperback
The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting
Fung, Jason
Paperback
The Complete Bone and Joint Health Plan: Help Prevent and Treat Osteoporosis and Arthritis
Wittstein, Jocelyn
Nitzkorski, Sydney
Paperback
Military Workout: Train Like a Soldier: The Complete Military Workout Plan for Strength, Fat Loss, and Mental Toughness
Publishing, Zero Excuses
Paperback
Tai Chi Chair Workout Chart for Seniors: 28 Days of Easy Seated Exercises for Stiff Joints, Gentle Mobility, Better Balance, Flexibility, Calm, and Ev
Loren, Maggy
Int-Press, Curious Minds
Paperback
Roar, Revised Edition: Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong Body for Life
Sims, Stacy T., PhD
Paperback
Train Smarter, Not Longer: The Minimum Effective Dose for Muscular Development
Androulakis Korakakis, Patroklos Pak
Paperback
5-Minute Chair Yoga for Seniors: Simple Exercises to Improve Mobility and Reclaim Your Confidence
Payge Dolezal, Kierstie
Paperback
Coaching with Heart: Taoist Wisdom to Inspire, Empower, and Lead
Lynch, Jerry
Huang, Chungliang Al
Paperback
Tai Chi For Seniors Over 70: Seated Tai Chi for Featuring Slow Supportive Exercises for Balance and Control
Oak, Julian
Paperback
Becoming a Supple Leopard, 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
Starrett, Kelly
Cordoza, Glen
Hardcover
Chair Yoga for Seniors: Stretches and Poses That You Can Do Sitting Down at Home
Lehmkuhl, Lynn
Paperback
Complete Calisthenics, Second Edition: The Ultimate Guide to Bodyweight Exercise
Kalym, Ashley
Paperback
Exercise for Better Bones: The Complete Guide to Safe and Effective Exercises for Osteoporosis
Martin, Margaret
Paperback
Pelvic Liberation: Using Yoga, Self-Inquiry, and Breath Awareness for Pelvic Health
Howard, Leslie
Paperback
Chair Yoga for Strength and Balance: Accessible Exercises to Improve Mobility and Relieve Pain
Maitreyi, ML
Paperback
The Fascia Connection: Discover the Key to Flexibility, Vitality, and Pain-Free Living
Lesondak, David
Paperback
Training for the New Alpinism: A Manual for the Climber as Athlete
House, Steve
Johnston, Scott
Paperback
Calisthenics for Beginners: Step-By-Step Workouts to Build Strength at Any Fitness Level
Schifferle, Matt
Paperback
The Miracle Ball Method, Revised Edition: Relieve Your Pain, Reshape Your Body, Reduce Your Stress
Petrone, Elaine
Paperback
5-Minute Core Exercises for Seniors: Daily Routines to Build Balance and Boost Confidence
Brehse, Cindy
Dzenitis, Tami Brehse
Paperback
Chair Tai Chi For Men Over 60: Empowering Your Health with Gentle, Effective Movements
Oak, Julian
Paperback
Marathon 101: Lessons and Strategies from a Professional Pacer on How to Run Your Personal Best
Masterson, Dave
Paperback
Chair Yoga for Seniors Over 60 Chart Book: A 28-Day Quick Visual Guide with Gentle Seated Exercises to Support Balance, Flexibility & Daily Mobility N
Int-Press, Curious Minds
Loren, Maggy
Paperback
Science of Stretch: Reach Your Flexible Potential, Stay Active, Maximize Mobility
Malek, Leada
Paperback
Chair Yoga For Seniors Over 60: Gently Build Strength, Flexibility, Energy, & Mental Fitness In Just 2 Weeks To Improve Your Quality Of Life And Grow
Publications, Chapshaw
Paperback
Heavy Duty Sin Secretos: Todo lo que necesitas para dominar el sistema de Mike Mentzer y transformar tu físico
Publishing, Catalyst
Paperback
A Beginner's Guide to the Roots of Yoga: How to Create a More Authentic Practice
Desai, Nikita
Paperback
Authentic Longevity: Unlocking Lifelong Vitality, the Sherwood Way
Sherwood, Michelle
Sherwood, Mark
Paperback
The Diet-Proof Body: 5 Simple Habits to Lose Fat, Keep It Off and Escape Diet Prison for Good
Harrison, Trent
Hardcover
Musashi's Book of Five Rings: The Definitive Interpretation of Miyamoto Musashi's Classic Book of Strategy
Musashi, Miyamoto
Kaufman, Stephen F.
Paperback
Hike Strong: The Complete Guide to Building Mountain Strength, Endurance, and Confidence for Hiking and Backpacking
Appleton, James
Hardcover
The New Encyclopedia of Knots: 250 Entries - Step-By-Step Illustrations - A Comprehensive Reference Guide
Brachet, Michelle
Paperback
The Strong System: Transform Your Mindset and Build Your Best Body at Any Age
Lefkowith, Cori
Paperback
The Pain-Free Body: Simple Stretches and Exercises for Common Aches and Pains
Ginader, Daniel
Paperback
Tai CHI Walking for Seniors: A Step-by-Step Guide to Improve Balance, Prevent Falls, and Soothe Joint Stiffness
Colewood, Marian
Paperback
The Triathlete's Training Bible: The World's Most Comprehensive Training Guide, 5th Edition
Friel, Joe
Paperback
Younger Next Year: Live Strong, Fit, Sexy, and Smart--Until You're 80 and Beyond
Crowley, Chris
Lodge, Henry S.
Paperback
The Dance Anatomy Coloring Book: A Visual Guide to Form, Function, and Movement
Zweier, Tricia
Paperback
The Climbing Bible: Practical Exercises: Technique and Strength Training for Climbing
Mobråten, Martin
Christophersen, Stian
Paperback
New Moves in Menopause: A fearless Guide to a Stronger, Healthier & Saner Midlife
Luque, Maria
Paperback
The Code of the Samurai: A Modern Translation of the Bushido Shoshinshu of Taira Shigesuke
Cleary, Thomas
Hardcover
The Complete Book of Tai Chi Chuan: A Comprehensive Guide to the Principles and Practice
Kit, Wong Kiew
Paperback
Dynamic Aging: Simple Exercises for Whole-Body Mobility
Bowman, Katy
Allen, Joan Virginia
Wilgus, Shelah M.
Paperback
10-Minute Tai Chi Walking for Seniors: A Simple 28-Day Programme for Improved Balance, Healthy Weight Management, and Lasting Independence
Publishing, Tai Chi
Paperback
10-Minute Chair Tai Chi for Seniors: A Seated 28-Day Program to Improve Mobility, Restore Balance, and Relieve Joint Pain without Standing
Publishing, Tai Chi
Paperback
The Ocean of Yoga: A Complete Guide to Living the Teachings, Tradition, and Practice
Landry, Amy
Paperback
Chair Yoga: Sit, Stretch, and Strengthen Your Way to a Happier, Healthier You
McGee, Kristin
Paperback
Resistance Band Workouts for Seniors: Strength Training at Home or on the Go
Inkster, Karina
Paperback
The Roll Model: A Step-By-Step Guide to Erase Pain, Improve Mobility, and Live Better in Your Body
Miller, Jill
Paperback
Pelvic Floor Yoga for Women: Simple Poses for Healing Your Body and Boosting Strength
D'Arrigo, Christina
Paperback
8 Minutes in the Morning(r): A Simple Way to Shed Up to 2 Pounds a Week Guaranteed
Cruise, Jorge
Paperback
The Forever Project: How Exercise Strengthened Me Inside and Out for the Long Haul
Jamison, Mikala
Paperback
A Labor of Grace: Saying Yes to God's Design for Pregnancy, Birth, and Motherhood
Marlatt, Madeline
Paperback
Chair Tai Chi for Seniors: Simple Daily Movements to Stay Strong, Steady, and Independent with Illustrations & Videos
Chen M., Ethan
Paperback
Running Rewired: Reinvent Your Run for Stability, Strength, and Speed, 2nd Edition
Dicharry, Jay
Paperback
Tai Chi Walking for Seniors: The Healing Walk Method for Better Balance, Calm, and Low-Impact Indoor Exercise-No Equipment Just 10 Minutes a Day
Winters, Tao
Press, Wellmara
Paperback
The Norwegian Method Applied: Threshold Training and Intensity Control for Faster, More Durable Running at Every Level
Bakken, Marius
Paperback
Resistance Band Workouts for Beginners: A Quick and Convenient Exercise to Getting Fit and Developing Strength While at Home and on the Go.
H. McCarthy, Robert
Paperback
The Injury Guide: Eliminate Pain, Heal Your Injuries, and Keep Moving Forever
Boynton, Erin, MD
Paperback
Healthier You Food Journal +: 90-Day Nutrition, Fitness, and Wellness Tracker
Rockridge Press
Paperback
The Way to Vibrant Health: A Manual of Bioenergetic Exercises: 100 Innovative and Powerful Exercises
Lowen, Alexander
Paperback
Integrating Primitive Reflexes Through Play and Exercise: An Interactive Guide to Palmar Grasp, Hands Pulling, and Babkin Reflexes
McDonald, Kokeb Girma
Paperback
Fit at 50: Your Guide to a Stronger, Fitter, and Happier (Mid) Life in Just 6 Weeks
Idiens, Caroline
Hardcover
The Eye of Revelation 1939 & 1946 Editions Combined: The True Five Tibetan Rites
Witt, Carolinda
Kelder, Peter
Paperback
Beyond Bigger Leaner Stronger: The Advanced Guide to Building Muscle, Staying Lean, and Getting Strong
Matthews, Michael
Paperback
Royal Canadian Air Force Exercise Plans for Physical Fitness: Two Books in One / Two Famous Basic Plans (The XBX Plan for Women, the 5BX Plan for Men)
Air Force, Royal Canadian
Hardcover
The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman
Ferriss, Timothy
Hardcover
Lift: How Women Can Reclaim Their Physical Power and Transform Their Lives
Chaker, Anne Marie
Hardcover
Resistance band Training: A Resistance Bands Book For Exercise At Home Or On The Go.
Atkinson, James
Paperback
Tai Chi Walking Chart for Seniors: A 28-Day Step-by-Step Guide with Printable Visual Charts and Gentle Exercises to Improve Balance, Ease Stiffness, a
Loren, Maggy
Int-Press, Curious Minds
Paperback
80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels
Fitzgerald, Matt
Warden, David
Paperback
The Squat Bible: The Ultimate Guide to Mastering the Squat and Finding Your True Strength
Sonthana, Kevin
Neff, Travis
Horschig, Aaron
Paperback
Pilates at Home: Achieve Flexibility, Strength, and Balance with Easy 15-, 30- And 50-Minute Routines
Park, Seo-Hee
Paperback
The Self-Coached Swimmer's Guide: 120 Structured Workouts to Help You Swim Better, Longer, and More Often
Linder, Cori
Paperback