10-Minute Strength Training Exercises for Seniors: Exercises and Routines to Build Muscle, Balance, and Stamina

by Ed DeBoo PT

Build strength at any age (and in just 10 minutes at a time), with the guide that Booklist calls ". . .an ideal starter for exercise newbies."

Staying strong and flexible becomes even more important as we age. This guide to exercise for seniors makes it easy to stay in motion with short and simple exercises you can do anytime and anywhere. With clear illustrations alongside step-by-step instructions from licensed physical therapist Ed Deboo, you'll learn how to build muscle mass, improve bone density, and feel great in only 10 minutes per day.

A 3-part plan—Start with the principles of strength training before diving into 40 individual exercises, then put it all together with 25 combined routines that help you target every muscle group.

No equipment required—Get strong at home with bodyweight exercises such as squats, lunges, and push-ups, along with moves that can be done with items you have on hand like soup cans and gallon jugs.

Boost overall well-being—Discover how getting active gives you the confidence and independence to stick with your favorite activities, and build endurance for new adventures.

Strength training support—No matter your age or current fitness level, these exercises can be modified to work for you!

Live longer and stronger with 10-Minute Strength Training Exercises for Seniors.

Genres: Health, Nonfiction, Fitness

178 pages, Kindle Edition

Published March 12, 2024

Reviews

[Tracy · Rating 4 out of 5]

I went through this book and did all the workouts. I had to do the more challenging way for all of them, but gave me many ideas for exercises to work on various muscles.

[Katherine Szerdy · Rating 5 out of 5]

MY BOOK REVIEW: ⭐️⭐️⭐️⭐️⭐️

If you only want one fitness book, this one is worth your investment-no matter what your fitness level!! There are some exercises that were new to me and lots of modifications for each. No equipment is required, but I suggest having hand weights available if getting stronger is a goal. As a fit 60-something, I found the challenging modifications to be perfect for me. The suggested workouts are engaging and fun and, for me, beat going to a gym!

[Online Eccentric Librarian · Rating 5 out of 5]

More reviews (and no fluff) on the blog http://surrealtalvi.wordpress.com/

This book is exactly what the title promises: very friendly, easy-to-follow exercises and programs that can be done safely by seniors of any fitness level. Absolutely no equipment is necessary; indeed, in the friendly illustrations are people using couches, chairs, water bottles, soda cans, milk jugs, and canned products. This is an ideal book for a senior interested in or needing to get more exercise for health and mobility, especially those that are just starting out and want a friendly introduction to fitness.

The book has three parts: Part One goes over strength training and its benefits. Part Two presents all 40 of the strength training exercises. Part Three puts together simple 10 minute routines/programs of about 4 exercises each, 25 in total.

Each exercise has several colors of type, has large fonts, and lists the targeted muscle groups. There is a brief description of the exercise and its importance and then simple numbered step by step instructions. Beneath that are modifications for both easy and challenging step ups. Next are several large illustrations showing how to do the exercises. With the illustrations are tips/safety info. I appreciated that great care is taken to prevent injury, especially to the knees.

The 25 routines, each taking around 10 minutes each, follow a similar format. Large friendly full color pages, targeted benefits explained, a brief paragraph introduction, then the routine breakdown, including repetitions, sets, and rest between sets. The next page uses all of the full color illustrations for the four exercises, neatly on one page for very easy reference.

This book is incredibly easy and friendly to use. Truly, anyone at any age and fitness level can use all these exercises. Many use the back of a lounge chair or couch, wall, or even stairs if you have them. So it is very friendly and does not require a further investment in any equipment. The illustrations use individuals of various ethnicities, heights, and weights, making this very friendly for all people.

I was very impressed. Reviewed from an advance reader copy provided by the publisher.

[Kathy · Rating 5 out of 5]

This book has alot of good going on! DeBoo's 10-minute strength training exercises for seniors is comprehensive, very easy to follow (love the step-by-step instructions), offers easy and challenging modifications to each exercise, illustrations, and coaching points.

The curious reader in me appreciates that for each exercise, he lists the targeted muscle groups and explains what benefits the exercise offers.

This book would make an excellent gift for any senior adult you care about. I highly recommend it!

Thanks, Mr. DeBoo!

My sincere thanks also to Callisto for permitting me to read a DRC of this book via NetGalley. Publication is 3/12/24. All opinions expressed in this review are my own and are freely given.

[T.K. CHAPMAN · Rating 5 out of 5]

This is a good book for anyone trying to get started with resistance training, not just seniors. I have health issues that prevent me from just going all out when it comes to exercise of any kind, so I needed help to safely and slowly incorporate strength training into my life. This book gives 40 different strength training exercises, complete with step by step instructions, illustrations, and ways to modify to make it easier or more challenging. There are also 25 different 10 minute routines combining the various exercises, allowing you to choose based on the muscles you wish to focus on.

[Ginny · Rating 5 out of 5]

I bought this book about a year ago and had read Part 1. I have finally started the exercise routines in Part 3 and love, love, love the illustrations and guidance I found in Part 2 which explains each exercise. The illustrations made me think, “ Oh how hard could this be?” Well let me tell you, it’s a great workout for a beginner and I’m looking forward to mastering these 24 workouts. Many thanks to Ed Deboo for creating such an OUTSTANDING book. With a grateful heart❤️, mind 🧠 a body 🏋️‍♀️ from a very big fan.

[Thebestdogmom · Rating 4 out of 5]

What a wonderful book for seniors. Loved the graphics and great explanations of the exercises. This would be very doable for a lot of seniors to stay healthy.

[Lana · Rating 5 out of 5]

Will definitely be purchasing this how-to book. Great reference to improve health and quality of life.

[Sugarpuss O'Shea · Rating 4 out of 5]

This book is very approachable for Seniors or those looking to ease into fitness. Reccomend.

[C · Rating 4 out of 5]

Very easy to read and follow. Simple illustrations

[Hollis · Rating 5 out of 5]

Picked this up as a joke but it is surprisingly good for anyone who just needs a little routine without tons of equipment.
Modifications for every exercise and half the book is then routines.

[Sienna · Rating 4 out of 5]

Simple & clear

Short, targeted routines with easy to follow exercises that don't require special equipment -- love it! It doesn't have to be a big challenge to be effective.