If you're interested in feeling stronger, healthier, and more vital, this program is for you. This strength-training program was developed by experts at Tufts University and the Centers for Disease Control and Prevention (CDC).
Growing Stronger is an exercise program based upon sound scientific research involving strengthening exercises—exercises that have been shown to increase the strength of your muscles, maintain the integrity of your bones, and improve your balance, coordination, and mobility. In addition, strength training can help reduce the signs and symptoms of many chronic diseases, including arthritis.
If you're not physically active now, Growing Stronger will help you make daily activity a regular part of your life by building the essential strength that makes all movement easier and more enjoyable.
Regular physical activity is not only fun and healthy, but scientific evidence strongly shows that it's safe for almost everyone. And the health benefits far outweigh the risk of injury and sudden heart attacks, two concerns that prevent many people from adding more physical activity to their lives.
However, some people should check with their doctor before they start becoming more physically active. Experts advise that if you have a chronic disease, such as a heart condition, arthritis, diabetes, or high blood pressure, or symptoms that could be due to a chronic disease, it's important that you're under the care of a doctor and talk to him or her about the types and amounts of physical activity that are appropriate for you.
- Why strength training? The benefits, research and background.
- Motivation — motivation tips, setting goals and celebrating success.
- Preparation — safety, equipment needs, scheduling exercise and more.
- Intensity — how to judge your effort.
- Progression— when and when not to increase intensity, how and why it's important.
- Staying on Track — includes log sheets with motivational and instructional tips. These log sheets will help you accurately monitor your progress in strength training.
- Exercises — From warmup to cooldown.
- Frequently Asked Questions
- Download the book: Growing Stronger: Strength Training for Older Adults [PDF-507Kb]