Welcome to Growing Stronger: Strength Training for Older Adults! 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.

• Why strength training? The benefits, research and background.
• Ready to Get Strong? — Start by answering seven questions to determine if you should check with your doctor before you start.
• Motivation — Motivation tips, setting goals and celebrating success.
• Preparation — Stages of change, equipment needs, safety 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 — Frequently Asked Questions about exercise.
• Resources — Growing Stronger: Strength Training for Older Adults print-friendly PDF version, fitness and nutrition links and more.

The Gaining Strength and Fitness Exercise Program:

Strength
Squats
Wall Pushups
Toe Stands
Finger Marching

Why Strength?
Progression
Ready?
Visualize

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