PDF guide
Strength Training After 50: Strength, Balance, IndependenceThe 12-week program to rebuild strength, stand more steadily and stay in charge of your daily life
PDF · 28 pages · $29
By the end of the 12 weeks, you know how to train your strength, power and balance safely, at home or at the gym, and how to measure your progress.
Who it's for
Women and men aged 50 and over, beginners or returning, who want to stay strong and independent: at home with two pairs of dumbbells and a band, or at the gym.
Inside
- Your starting assessment: 6 simple tests, including the ones doctors use to spot strength loss
- Every exercise in a home version and a gym version
- 36 sessions: strength, power, balance, week by week
- The fall-prevention program: balance and getting up from the floor
- Adapting for arthritis, back pain, osteoporosis, high blood pressure
- Protein after 50: how much and how to spread it out
- A 12-week training log
What you get
- The full guide as a PDF (28 A4 pages), to print or read on your phone
- Week-by-week plans: exercises, sets, reps, rest and progression
- Exercise technique and the most common mistakes
- A tick-box training log at the end
- The studies behind the advice, with references
$29one-time payment
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In pictures
Illustrative photos, published by their authors under a free licence.
✓ VerifiedReviewed by industry professionals
Sourced, checked guides, reviewed by pros
- scientific studies cited, each with its DOI
- 9scientific studies cited, each with its DOI
- pages with a paginated contents page, updated October 2026
- 28pages with a paginated contents page, updated October 2026
- automated checks on every site update
- 61automated checks on every site update
The method
- 1Primary sources: published studies and official guidelines, never a forum.
- 2Every number linked to its source, listed at the end of the guide.
- 3Dated editions: every guide shows its update date.
Built from the guidelines and publications of:
- World Health Organization
- American College of Sports Medicine
- British Journal of Sports Medicine
- Journal of Strength and Conditioning Research
Chapters
- 01Before You Start
- 02Your Starting Assessment
- 03Program Principles
- 04The Exercises, Home and Gym Versions
- 05The 12-Week Program
- 06The Fall-Prevention Program (Session C)
- 07Warm-Up and Cool-Down
- 08Adapting the Program to Your Situation
- 0910 Mistakes to Avoid
- 10FAQ
- 11Protein and Nutrition After 50
- 12After the 12 Weeks
- 13Training Log
- 14Sources
Pick your plan
One guide, one pack or the whole library
Same format, same cited sources: only the number of programs changes.
One guide
One clear goal, one complete plan.
$29
one-time payment
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
One pack
Several guides on the same theme.
from $59
one-time payment
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
- Best value
Complete library
Every training guide plus the 12-week Program.
$149
instead of $571 one by one · you save $422
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
Payment and delivery
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These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.