Welcome to the Growing Stronger Strength Training Program!
By joining this program, you have taken the first step on a journey toward greater strength and vitality. Growing Stronger was designed specifically for you—the older adult who wants to grow stronger, healthier, more active, and more independent.
This interactive program is designed to help you build into your life a safe, simple, and highly effective exercise program based on the principles of strength training. Studies at laboratories around the world have shown that strength training benefits women and men of all ages and all levels of fitness. According to the most recent Surgeon General's report, experts agree that aerobic activities should be supplemented with strength-developing exercises at least twice per week.
These activities will help you build strength, maintain bone density, improve balance, coordination, and mobility, reduce your risk of falling, and help you maintain independence in performing activities of daily life. As you'll see, strength training requires little time and minimal equipment. And it's safe, even for people with health problems. The strength training "prescription" featured here—the motivational tips, safety precautions, and specific exercises—were developed at the exercise research laboratory at Tufts University. Whatever your age, medical condition, or current level of activity, you are likely a perfect candidate for this gentle but powerful regimen of strengthening exercises.
The goal of this program is to help you make strength training a lifelong habit. By so doing, you will be on your way to a strong, independent, and vibrant life!
The following four exercises comprise Stage 1 of the Growing Stronger Pprogram. When you've been doing the exercises of this stage for at least two weeks, OR if you are fairly fit right now, you can add the exercises in Stage 2. Remember to always do the Warmup and Cooldown as part of each exercise session.
- Wall Pushups
- Toe Stands
- Finger Marching