An easy-to-learn strength training workout for adults
If you are looking for an easy-to-learn exercise program that works–and that you can do at home with almost no equipment–please continue reading!
And if you’d like a program that actually guides you with verbal instructions, keep going.
Read what Dr. Sal Arria, CEO of International Sports Sciences says:
“The International Sports Sciences Association (ISSA) has decided to incorporate an incredible senior fitness training program developed by Phyllis Rogers. Her years of practical training and proven clinical results from training clients ranging from 40 – 100 years old are not only scientifically based, but provide results far beyond any conventional “sit down and twirl your arms” exercise programs that are so commonly taught to older adults.”
Unfortunately, many physicians and personal trainers do not stress the importance of weight training when working with older adults. Yet, the scientific and clinical evidence has proven that when anyone over 40 years old follows properly conducted weight training routines, the benefits are incredible. From weight loss to losing walking canes and wheel chairs, older adults can markedly improve their overall health and the quality of their lives when they incorporate weight training into their routine – and Phyllis Rogers has literally hundreds of older adults who can testify that she has taught them that the “fountain of youth” comes from a strong body.
Dr. Arria said that:
“If more older adults were trained using the clinically proven methods Phyllis developed, literally hundreds of thousands of lives would be improved. The quality of life changes when older adults can function with less dependency. The the ISSA is very proud to offer this new certification program developed by Phyllis Rogers to all personal trainers world wide.”
If you’re still not convinced, I’m going to share with you one simple thing that can help you have more energy, feel younger and more alive! (And it may surprise you what it is).
It’s building more muscle in your body (no matter what your age is) by doing strengthening exercises!
You may be thinking “Why should I do strength exercise? That sounds like a lot of work. I don’t want to look like a body builder. I just want to have more energy so I can have fun in life.”
The good news is that’s exactly what happens when you build more muscle in your body. You’ll have more energy, feel younger and more alive!
Here are some of the specific ways strengthening exercise helps.
- Strength training can help you be successful in weight management programs. By building muscle as you lose weight, your metabolism will not slow down. (See weight management pages on this site for a downloadable report on why most weight loss programs don’t work).
- Look better. More muscles often mean that you will drop a dress size or two because muscles are smaller than fat.
- You will feel better and have more energy. When I poll weight training participants, 100 percent of them say they have more energy.
- Weight training can prevent or improve osteoarthritis. Studies show that bone density may be improved through strength training.
- Prevent and manage adult onset diabetes.
- May lower blood pressure.
- Lower cholesterol.
- Improve balance. When legs and core area of the body are stronger, balance is better.
- Improve gastrointestinal transit time, thus helping lower chances of colon cancer.
- Increase lean muscle mass. Each month of strength training can result in creation of one pound of muscle mass. If your weight remains the same, this means you have one less pound of fat.
- Lessen depression. You’ll feel better about yourself as you see your body become firmer and more attractive.
- Improve posture. Stronger back muscles mean that you will be able to hold your shoulders back as you did when you were younger.
Phyllis Rogers said that:
“Through teaching strength training classes for 7 years, I have learned what exercises to do and how to do them for maximum benefit for your body. I believe that free weights (as opposed to the machines used in a fitness center) provide a better workout. Machines limit muscle growth because they help to support the weight while free weights make you support the weight along the entire path of the movement. You’ll use more of the smaller, supporting muscles and you’ll work on balance as you do the exercises.”
AND HERE’S HOW YOU LEARN TO BECOME STRONGER– The book “Over 40 & Gettin’ Stronger” contains instructions for an easy-to-learn complete strengthening workout plus much other information on benefits of strength exercise, how to keep motivated, improving posture, assessments, etc.
From the book you will learn:
- The basics of strength training
- Why you should warm up and stretch lightly before you exercise
- Which exercises work different areas of your body.
- What kind of weights to buy & what sizes you will need.
- Stretches that will help keep your body limber and flexible
- A QiGong routine (similar to Tai Chi) which will help you cool down. You’ll feel calm and ready to face life again after your workout.
I’m a senior citizen myself and my own body is in better shape than ever before in my life. I have a tremendous sense of well-being.
You, too, can begin to enjoy the benefits of strength exercise. You will have more energy, your balance will improve, it will be easier to get up out of a chair or to climb steps.
Your muscles have not forgotten how to be strong—you simply have not asked them to remain strong because you have not been using them. You may be suffering from “osteopenia”—wasting away of flesh—which happens when you do not use your muscles. It has little to do with becoming older—it has much to do with lying around on the couch. See the Testimonials page of this web site for stories of men and women who have become stronger by participating in strength training classes. By ordering my book “Over 40 & Gettin’ Stronger” , you, too, can learn basic exercises which will strengthen your entire body. I will show you how to do each exercise so your body will receive the maximum benefit.
For instance the “Sidekick” shown here (in a photo from the book) is one of the most important exercises for your lower body. You’ll learn how to do it effectively.
You’ll do “Triceps Extensions” for the “granny arm” muscle to help to firm your arms.
You’ll learn stretches that should be done every day to help keep your body flexible.
You’ll work on improving your balance and will be able to see that your balance is improving. This means you will be much less likely to fall and break a hip or incur other injury.
See the Exercises pages on this site for 3 exercises you can do while you wait for your book to arrive.
The only equipment you will need is your weights (dumbbells), a chair, and a bottle of water (to drink as you work out). Ankle weights are optional.
Don’t delay. Get started NOW! it’s never too late to become stronger. I have worked with people in their late 90s–and one woman who was 106.
After you reach maturity, you lose about half a pound of muscle each year unless you work at retaining it.
But don’t worry–your muscles have not forgotten how to be strong–you simply have not asked them to remain strong because you have not been using them. You may be suffering from “osteopenia”–wasting away of flesh–which happens when you do not use your muscles. It has little to do with becoming older–it has much to do with inactivity. I will show you how to do each exercise so your body will receive the maximum benefit.
Here’s what Sue B., 51,(above) says about strength training:
My core body strength has increased significantly (since I began strength training two years ago). I can now pick up and carry my grandchildren with no nagging back pain afterward.
After back surgery 11 years ago due to degenerative disk disease, my activities lessened because of continuing pain. When I broke an ankle two years ago, I began strength training and now feel strong and confident enough to attempt almost any task.
Here’s the table of contents for “Over 40 & Gettin’ Stronger”
Table of Contents
Chapter 1 What is strength training?
Chapter 2 Benefits of strength training
Chapter 3 How can I keep myself motivated?
Chapter 4 Fundamentals of strength training
Chapter 5 Assessment before you begin
Chapter 6 Posture
Chapter 7 How Do I Get Started?
Chapter 8 Exercise instructions
Chapter 9 Workout warm-up
Chapter 10 Exercises for Workout #1001
E-l Squats – for legs and buttocks
E-2 Overhead press – arms, shoulders, upper back
E-3 Ballet squat – inner thigh, buttocks
E-4 Two-arm upright row – upper back, arms, shoulders
E-5 Sidekick – hip abductor muscles, hip joints
E-6 Biceps curl – upper arm
E-7 Mule kick – hip extensor/ back of legs/ buttocks
E-8 Windshield wiper (triceps overhead extension) – upper arms
B-l Surfboard balance exercise (tandem balance)
E-9 Tummy toner – abdominal muscles
E-10 Butterfly – for chest, back, shoulders
S-1 Stretches for Workout 1001
Exercises for Workout 2001
B-2 Flamingo – one-leg balance stand
E-11 Chest press – pectorals
E-12 Astronaut exercise – abdomen
S-2 Stretches for Workout 2001
Chapter 15 — Optional Exercises
E-13 Lateral & front raise combo
E-14 Waist twister
E-15 Triceps kickback
E-16 Side bends
E-17 Advanced ab sculptor
E-18 One-legged squat
E-19 Standing knee lift
B-3 Hip-Hop Balance
How is this book different from all the other strength training books and exercise books for adults that are already available?
- This workout is not for the body-builder. It is for the adult over 40 whose goals may be: to look better, to have more energy, to prevent loss of muscle which reduces metabolic rate, improve balance, reduce chances of falling, improve flexibility and posture, prevent or reduce osteoporosis, ease pain and symptoms of osteoarthritis, help prevent or manage diabetes—and many more.
- The workout focuses on exercises that build muscle and replace it with fat–thus being extremely effective in conjunction with a weight loss program. The author believes that all those on a weight loss management program should do strength training.
- The book contains several chapters explaining why older adults need to strength train, including a chapter on how to stay motivated..
- It contains a chapter explaining strength training principles so the exerciser will know why and how to do the exercises to obtain the most benefit..
- The workout uses only dumbbells (free weights). The exerciser is not confused by instructions on how to use machines.
- Each exercise in the workout is explained in detail and then shown on the facing page with concise instructions and illustrative photographs.
- The exerciser is led through the workout page by page.
- It was written by an older adult, Phyllis Rogers, who is certified as a personal trainer and Specialist in Fitness for Older Adults. She has worked with thousands of older adults (from 40 to 105) to help them become stronger.