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
