Strength Training for Seniors : An Instructor Guide for Developing Safe and Effective Programs Book

Introduction:	Better Years Ahead Through Strength Training
Chapter 1:	Going Strong After 50
	Presents 12 reasons why every person over 50 should strength train; shows how a strength training program can be tailored to individual goals, from health to fitness to body sculpting, and how it can be interesting, fun, and
	time-efficient.
Chapter 2:	Testing Muscle Strength
	The three factors that most strongly influence your strength potential; the importance of knowing your current strength levels before beginning your program; two methods for testing your strength (depending on the equipment available to you); how to use the test results to determine your starting loads.
Chapter 3:	Strengthening Safely at 50+
	Four things to do to prepare properly for strength training (see your doctor; be sure you have appropriate clothing and exercise space, etc.); five factors to consider to ensure safe workouts (use appropriate training loads; follow sensible progression; use correct technique, etc.).
Chapter 4:	Selecting the Right Equipment
	Discusses how to decide between free weight and machine equipment; considerations for buying barbells, weight plates, and weight benches; how to use the equipment safely. Explains how to select weight machines for home use and safe use of the equipment. Discusses using a personal trainer and how to select one who is right for you should you choose to do so.
Chapter 5:	Using Correct Technique
	Explains all the exercises needed to design your personal workout. Each exercise is illustrated with two photographs. Includes both step-by-step instructions and appropriate tips. Features 22 machine exercises and 17 free
	weight exercises.
Chapter 6:	Building an Effective Training Program
	Discusses the seven aspects of your program which must be worked out ahead of time, such as exercise selection, order, intensity, and training progression. Explains proper lifting technique, including movement speed and range, and breathing. Offers recommendations for training program setup and variation.
Chapter 7	: Working Out
	Provides sample 10-week strength training program for men and women 50 and above. These workouts are based on the exercises featured in Chapter 5 and the guidelines presented in Chapter 6. Each is tailored to the individual's level of strength fitness as determined in Chapter 2. Each training program begins with five basic exercises, and new exercises are added every two weeks. Both machine and free weight equipment are featured. The information is presented in easy-to-read charts, each introduced with appropriate discussion.
Chapter 8:	Building Strength, Size, and Stamina
	Shows the reader how to continue training after the initial 10-week program, depending on what goals are chosen. Each advanced program begins with a four-week transition period and is followed by two additional four-week
	training cycles, each of which increases in training intensity. Features programs for muscle size, strength, and endurance; discusses body re-proportioning. In the Appendixes, training logs for recording workouts and keeping track of progress are provided.
Chapter 9:	Eating for Strength
	How to eat to help achieve the best results with your strength training program. Discusses the basic nutrients based on the Food Guide Pyramid, including best sources and amounts to eat. Considers the role of water as the most important nutrient. Three steps to take to achieve better nutrition.
Chapter 10:	Training Without Weights
	Presents simple alternatives to standard strength training with machines and free-weights. Includes body weight exercises and how to increase or decrease their difficulty by varying the technique of each exercise; resistance band exercises; and the use of home-made weights. Discusses endurance and flexibility exercises as an important part of one's fitness program.
	Appendix A Training Logs 1-10
	Appendix B Training Logs 11-16
	Index