Steady & Strong: Balance Exercises for Seniors Over 60 - Large Print Illustrated Exercise Book - 12-Week At-Home Strength Training and Fall Prevention Program

by M.T. Groom

Build Balance, Strength and Confidence to Stay Independent at Home

Steady & Strong is a large-print, 12-week exercise program designed specifically for adults 60+ who want to improve balance, build strength, and prevent falls—all from the comfort of home. No equipment needed.

PERFECT FOR KINDLE
- Adjustable text size for easy reading on any device
- Step-by-step illustrated exercises you can follow along
- Instant access—start improving your balance today
- Read on Kindle, tablet, phone, or computer

WHAT'S
- Step-by-step illustrated exercises for all fitness levels
- Progressive balance training that adapts to your pace
- Safe strength-building routines
- 3 sessions per week, just 20-30 minutes each
- Weekly progress trackers to celebrate your improvements
- Baseline tests to measure your results

PERFECT
- Adults 60, 70, 80+ seeking better balance and stability
- Anyone returning to exercise after illness or inactivity
- Seniors who want to maintain their independence
- Family members and caregivers focused on fall prevention

WHY THIS PROGRAM
Based on proven physical therapy principles, Steady & Strong helps
✓ Improve balance and coordination
✓ Build leg strength and endurance
✓ Increase confidence in daily activities
✓ Reduce fall risk
✓ Maintain independence longer

LARGE-PRINT
Every page is designed with seniors in mind—clear, large text and high-contrast illustrations. On Kindle, you can adjust the text size even larger for maximum comfort. No squinting, no guessing, just clear guidance every step of the way.

ABOUT THE
M.T. Groom (MSc, MCSP) is a UK-Trained Physical Therapist with over 25 years of experience helping older adults move safely and stay independent. This program is based on proven techniques that work.

Start your journey to steadier, stronger days. Your more confident self is just 12 weeks away.

Perfect for seniors, elderly adults, and older adults 60+, 70+, and 80+ looking for beginner-friendly, at-home exercise solutions. Available in both Kindle and paperback formats.

111 pages, Kindle Edition

Published October 22, 2025

Reviews

[Wendy Hart · Rating 5 out of 5]

Because I have a particular interest in the subject matter of Steady and Strong: Balance Exercises for Seniors over 60 by M. T. Groom, I read it intently and critically. In fact, I read some parts twice or more. This did not relate to how the book is written, but my desire to fairly evaluate the suggestions. I am in my late 60s. Over 20 years ago, I suffered a rare side effect of cancer, which left me with a damaged cerebellum. I still suffer dysarthria (speech articular dysfunction) and movement problems, principally related to balance. In the early days, I had physiotherapy but didn’t apply myself diligently enough. Instead, because of my desire to return to work, I concentrated on the dysarthria. With help from speech therapists, the dysarthria improved considerably. I had several falls, and the mobility issues limited what I could do.
When I retired 5 years ago, I got serious about the movement/balance issues. I consulted several physiotherapists and for the last 3 years, I have followed a 1 hour a day exercise programme very similar to the one suggested by Groom, minus the walking part, which I cannot manage and probably never will.
Because of my lived experience, I think I am better able to comment on Groom’s book and suggested programme than most laypeople. My condition is worse than the author’s target audience, those experiencing age-related balance issues. Since commencing a similar programme, I have maintained the ability to walk with the aid of a Walker, my strength has improved, and I have suffered no falls.
Without using jargon, the author presents his ideas in an orderly and logical fashion. He details his suggested programme in bite-sized bits. If a similar exercise regime works for me, Groom’s programme is a sure thing for seniors with balance issues.
Not only do I recommend this book, but I urge everyone over 60 to read it and religiously adhere to the suggested regime.

[Peter Smith · Rating 5 out of 5]

Practical - and encouraging

Bought to educate myself as I work with seniors.

The author encourages the readers not to give up on your independence and ability to safely get about - take things into your own hands (and feet…etc) …and follow this program of simple activities to grow in strength. It’s really practical and approachable. It’s all laid out and explained - along with baseline tests and long term approaches. Basically if you have this book and a good pair of shoes you’re ready to begin. (Although there is a full explanation of how to begin approaching the exercises!)

The tone is encouraging throughout and I think , put to work, this will really make a difference.

[Kerisma Vere · Rating 4 out of 5]

wise, grounded , and practical

I was quite impressed with this book. Groom mirrors many of my own approaches strategies as a coach and trainer. I got this book as a resource tool to use with older clients and I think it provides a great starting place cor those who have been inactive and are new to exercise. The only thing is I di not see credit given to the use of Smart goals. But otherwise I highly recommend

[Michelle Kssili · Rating 4 out of 5]

This is the perfect book for me to help my mother regain her balance. She has osteoporosis and neurological disorders, so finding exercises that feel safe, gentle, and clearly explained is very important to us. This book does a great job of breaking everything down in a calm, reassuring way that doesn’t feel overwhelming.

I really appreciated the focus on stability, confidence, and consistency rather than pushing too hard. The exercises feel realistic and adaptable, which makes them suitable for seniors with physical limitations. The encouraging tone throughout made it feel supportive, not intimidating. While some movements may be familiar, the structured approach and clear guidance make this a valuable resource for improving balance and maintaining independence. Overall, it was a very helpful and thoughtfully put-together book.

[Anita Kirk · Rating 5 out of 5]

good

My mum broke her hip in Poland on holiday. I found this book helpful so that I can tell her what gentle exercises she needs to do. It is a good helpful book that I recommend to others.

[Terry Birdgenaw · Rating 5 out of 5]

Steady and Strong: Balance Exercises for Seniors Over 60 by M.T. Groom is a large-print, illustrated exercise book featuring a 12-week strength training and fall prevention program designed to build balance, strength, and confidence with independent training at home. Written by a physiotherapist with 25 years of experience, the book describes exercises that can be done safely, with equipment available at home, in 30 minutes a day. Exercises are selected to improve the movements seniors use daily, allowing readers to adjust the exercises to their level and later progress to advanced exercises. The goal is to achieve lasting results and encourage continued exercise for long-term success. The guide starts with a description of how age leads to physical decline, yet outlines ways to overcome difficulties by rebuilding confidence and reducing fall risks. Readers are taught to regain mobility and confidence through strength and balance training, as well as by completing daily functional movements. The book next inspires readers to reinforce their personal training motivation by making specific goals relevant to their lives. The 12-week program starts with baseline testing by performing exercises, like standing from seated, up and go walks, single-leg stands, wall push-ups, and step-ups. This is followed by a week of alternating strength and balance exercises, walking days, a rest day, and a weekly review, with increasing duration over the weeks. The training includes 8 core exercises, fully explained and illustrated, to be done at moderate effort. Advanced training, to be added later during the 12-week program, replaces the 8 core exercises with more challenging tasks, which are again well described and illustrated. The program finishes by repeating the original baseline tests at week 12. The program is well-designed and gives considerable background information aimed at improving motivation, providing alternative steps, and encouraging safety. This book is highly recommended for seniors who are noticing limitations in their mobility and physical capabilities and hope to overcome physical decline by increasing strength, balance, and confidence, as well as lowering fall risks.

[Curious Cat · Rating 4 out of 5]

I'm always interested in material to help support older friends and members of my family, so was pleased to discover Steady & Strong: Balancing Exercises for Seniors. Balance is extraordinarily important for maintaining independence.

This book is written by a trained physical therapist with over 25 years of experience. This is something that impressed me--the author laid out his qualifications.

The exercises are simple and easy to follow, with cautions about not rushing the process, motivation, and so on. I believe seniors would be able to follow the guidance without any trouble.

A few small things. I know a senior who did regular exercises in a pool to regain strength/balance. She felt safer and more confident in water where she couldn't be injured in a fall. The book mentions water aerobics following the initial 12-week plan (I don't find any other references), but couldn't exercise in water be PART of that 12-week plan if a pool with monitoring is available? Another, very minor point, would be to remind readers it's best to choose a folding/telescoping umbrella to stow in a rucksack/backpack (as part of keeping the arms free when walking). Some people might assume their arms were free if carrying something with a loop around their wrist. Noting also that in most places I've lived, wind frequently accompanies rain, rendering an umbrella useless or even hazardous to attempt using, even for someone who's younger and very fit.

I recommend Steady & Strong as a resource for seniors needing to get in better shape. I also think it could be useful for anyone recovering from an extended illness.

[Edmond Thornfield · Rating 5 out of 5]

This is an excellent, practical guide for anyone noticing a decline in mobility or physical confidence and seeking a safe way to stay active at home. I reviewed the ePub edition and found it well formatted, with clear, easy-to-follow illustrations that make each exercise approachable.

What sets this book apart is its structured 12-week program. It begins gently and progresses through increasingly challenging movements, guiding the reader from the basics toward long-term success. The exercises are thoughtfully chosen for seniors, even those with already reduced mobility, and are designed around simple household equipment or items like a sturdy chair and open wall space.

The program includes foundational movements such as getting up from a chair, single-leg stands, wall push-ups, and step-ups, along with core balance work like heel raises, weight shifts, and side stepping. As the person's confidence grows, advanced exercises—squats, single heel raises, eyes-closed balance, and heel-to-toe walking—add meaningful challenge. I also appreciated the walking plan that starts at just 10 to 15 minutes a day.

Finally, the book offers encouragement and practical advice for staying motivated, measuring progress after 12 weeks, and restarting when momentum fades. A highly recommended resource for fall prevention and steady, confident retention of one's own mobility.

[Sylvanus Davies · Rating 5 out of 5]

Decline in Muscle Strength Over 60 But There is Hope:

What a reminder of the inevitability of decline in muscle strength and a host of other capabilities of the body over the age of 60 years? But I am grateful that you have brought your 25 years of professional experience in physical therapy into this book, to counsel and comfort men and women on the choices they can make to slowdown the rate of decline and ensure a quality lifestyle. Thirty minutes a day required commitment offers an encouraging and modest demand to improve one’s health, stamina, confidence, and longevity. Lots of helpful hints.

I find it noteworthy that you can start the program with an expectation to utilize available furniture or equipment and needed space at home. No calls for outlandish pre-requisites including Gym memberships. Good recommendations are offered for exceptions in case of certain limiting health conditions. Realistic objectives and timelines seem to be imperative in order to evaluate outcomes. I find the free supplemental resources, weekly planners, progress trackers, safety and motivational checklists, as helpful tools for a successful program. I don’t think the twelve-week target of about 72 exercise sessions to complete a first round is overly aggressive but it could depend on a case-by-case basis.

[Olivia Troy · Rating 5 out of 5]

useful

Steady & Strong by M.T. Groom is a thoughtfully designed exercise guide that does exactly what it promises—supports balance, strength, and fall prevention for adults over 60 in a way that feels approachable and realistic.

One of the strongest features of this book is its large-print format and clear illustrations, which make it easy to follow without strain or confusion. The exercises are presented in a calm, structured 12-week program that encourages consistency without overwhelming the reader. Each movement feels intentional, focusing on stability, strength, and confidence rather than intensity.

What sets this book apart is how accessible and at-home friendly it is. The routines don’t require special equipment or prior fitness experience, making it well-suited for seniors who want to stay active safely and independently. The emphasis on fall prevention is especially valuable, addressing a real concern with practical, preventative strategies.

Overall, Steady & Strong is a well-organized, user-friendly resource for older adults looking to improve balance and mobility at their own pace. It’s a solid, reassuring guide that promotes strength, independence, and confidence—one step at a time.

[Book Fanatic · Rating 5 out of 5]

I've worked extensively with seniors citizens and also done caregiving for an elderly relative. A lot of work was done on balance. She had special circumstances that would make these exercises impractical, but she'd have been in much better shape if she'd followed the program before those conditions interfered.

Steady and Strong presents a practical, realistic and doable program for seniors or anyone seeking to improve balance. While all are important, the exercises to improve strength in getting in and out of chairs is vital to independent living. No one stays independent if they're stuck in a chair.

The discussion of motivation issues at the end is based on real life, as is the rest of the program. The focus is on using what's available in the home. The one question would be about alternatives if people don't have stairs for those particular exercises.

I really admired the professionalism of providing footnotes. I also appreciated the advice about things that would indicate When to Seek Additional Support. In addition, throughout there are consistent reminders about indicators for when to stop a particular exercise, also in seeking medical help.

[Jane Rozek · Rating 4 out of 5]

This is a book for older seniors who want to increase their mobility. It is clear and concise in explaining simple exercises using only a chair and a solid wall for support. The best thing about it is that safety is the key component! Another interesting chapter explains how to start by taking a baseline test to record your strength and agility to begin with. Then you can track your progress as you gain improvements.
I especially liked all these exercises because they are gentle and no fitness equipment is needed! The author emphasizes strength training in the leg work to build up firm muscles so that one can enhance their sure and steady walking. It is an uplifting book that motivates you on a personal level as you exercise at your own speed. The diagrams are clear and simple, and very easy to use. Even the print is large!
The author writes in a clean-cut professional manner and has years of experience in rehabilitation with the techniques that actually work. This book will make a great present for other older seniors who want to stay healthy and active, and for those coming out of a health crisis and want to rehabilitate themselves at home.

[Theresa Robertson · Rating 4 out of 5]

A nice solid balance program.

The steady and strong balance and strengthening exercises in this book were presented in an easy to read and understand format with additional support material offered through a website link. The book offers a simple schedule for a beginner senior, one who doesn’t have much experience in exercise programs to implement and understand. The author cautions that safety is a priority and offers suggestions to ensure the exercises are done without causing harm. I enjoyed the clean-cut manner of the writing and think the program will likely be successful for those who have not already incorporated an exercise regime and who are serious about improving their mobility and balance. I do not think of it as a 12-week program, but a continued lifetime change.

I did wonder if there could be more discussion to the actual walking part of the program. I know my husband’s doctor was very adamant about how he should keep his head and shoulders as he walked. He told my husband that posture makes a big difference. Still, the idea is to get out and walk, I get it and appreciate it.

[Andrea Campbell · Rating 5 out of 5]

Stay Steady & Strong in middle age

This highly practical guide is designed to help people over 60 improve their quality of life and keep safe. Firstly, I like the large print format and illustrated step by step exercises. The drawings are simple but effective, it is clear that the book is intentionally crafted to be accessible, easy to follow, and confidence boosting.

The 12 week program is thoughtfully structured, gradually increasing in challenge while remaining safe and manageable. The author focuses on functional movements that support everyday activities, and gentle strength training. Each exercise is accompanied by simple instructions and visual demonstrations, making it ideal for those who prefer to avoid complicated terminology.

The material is reassuring and motivational with practical tips to help us stay consistent. This is an excellent resource for people over 60 who are keen to stay active, improve mobility, and maintain confidence in their daily lives. It’s a friendly, effective guide that supports healthy aging one step at a time.

[Fiction and Tea :D · Rating 5 out of 5]

I decided to read Steady & Strong for someone older than me—but honestly, it made me think a lot about my own future too. What I loved most was how it reframes aging and balance. Instead of treating falls as inevitable, it shows that losing stability is really about losing specific kinds of strength, and that those can be trained back.

I already train at least three times a week, so it was surprisingly easy—and actually really useful—to integrate some of these balance and stability exercises into my existing routine. Even simple things like single-leg stands or controlled chair rises made me more aware of how much stability work I’d been missing.

The book also encourages small lifestyle changes, not just workout sessions, which makes it feel realistic and sustainable. Reading this for someone else ended up being a wake-up call for me too—it made me realize that staying steady, mobile, and independent is something you build over time, not something you wait to lose and then try to fix.

[Vishnu · Rating 5 out of 5]

“Steady & Strong: Balance Exercises for Seniors Over 60” is an incredibly helpful and uplifting resource for anyone looking to maintain strength, balance, and independence as they age. The book is easy to follow, clearly laid out, and filled with simple, practical activities that truly feel achievable for beginners. I especially appreciated the baseline tests and long-term guidance, which make it easy to track progress and stay motivated.
What really stands out is the encouraging tone—warm, positive, and confidence-boosting. The author makes you feel capable from page one, emphasizing that all you need is a good pair of shoes and a ‘can-do’ attitude to get started. Whether you're a senior yourself or someone who works with seniors, this book offers a safe, sensible, and empowering approach to staying mobile and independent. I’m confident that anyone who puts these exercises into practice will see real benefits.
Highly recommended!

[Mehmet Çalışkan · Rating 4 out of 5]

M.T. Groom’s Steady and Strong is a guide written for older adults with the purpose of building strength, improving balance, and preventing falls through a 12-week program that includes simple daily exercises lasting 20–30 minutes. Drawing on his many years of professional experience, Groom presents his easy-to-apply system in clear and concise sections.

As a former therapist, I believe that one of the most essential conditions for such continuity-based programs to be practiced regularly in the daily lives of older adults is a sense of necessity and sufficient motivation. I also think that one of the critical factors that can support this is performing these exercises in groups—as commonly seen in the Far East—which can offer much better psychological and physiological outcomes.

Overall, I liked the book’s straightforward style and simplicity, and it offered an enjoyable reading experience.

[Dahlia Hart · Rating 5 out of 5]

I picked this up because my mother and grandmother both struggle with getting around, and I wanted something more concrete than “they should exercise more.” I trained and worked out when I was younger, so I’m comfortable with exercise in general—but seniors are different. The stakes are higher, and I didn’t want to wing it.

What I liked: the book is simple, clear, and structured. The large print and illustrations make it accessible, and the program format removes decision fatigue. It also strikes a good balance between explaining why strength/balance matter and giving you a practical, repeatable plan you can follow at home.

This isn’t a book that promises miracles. It’s a book that gives you a plan you can actually use—especially if you’re a family member trying to help someone older build steadiness and confidence safely.

If you want something realistic, not intimidating, and easy to implement, this is worth it.

[Book Karma · Rating 4 out of 5]

Keep Your Strength: A Senior’s Practical Guide

Steady and Strong: Balance Exercises for Seniors by M.T. Groom, a physical therapist, offers a simple but powerful approach to building stability and confidence as we age. The book centers around three key elements: strength training, balance work, and functional daily movements.
The program requires at least a 12-week commitment for optimal results, and the author emphasizes that motivation is the foundation of everything. It must come from what you truly want, not what others expect you to do. From there, the next step is setting clear, personal goals.
I believe that the eight core exercises, along with the advanced variations, are effective and genuinely useful as we grow older. This guide is practical, motivating, and grounded in real-life movement.

[Eva Bey · Rating 5 out of 5]

I found Steady & Strong – Balance Exercises for Seniors Over 60 both practical and uplifting. MT Grooms takes what can feel intimidating—improving balance later in life—and turns it into a clear, step-by-step journey toward confidence and mobility. The illustrations, explanations, and motivational tone make it easy to get started without fear of injury or frustration. It’s a book filled with patience and understanding, designed for real people and real challenges. After trying a few of the routines myself, I can see how even short daily practice could make a big difference in stability and quality of life. A wonderful resource for staying active and strong as we age. Will be doing the 12 week routine starting this week!

[Dr. Jasmine · Rating 5 out of 5]

This book is great practical help for older people, who want to improve their fitness and mobility. It shows that the author is an experienced professional- he advices baby steps in terms of intensity; use of simple equipment- such as a chair, or water bottles; and to aim for specific achievements, such as “ so I can manage stairs at the church”.
Structure of the book is great; its not text heavy, and has diagrams/pictures/tables and exercises; he recommends 12 weeks period to achieve the first aim, and weekly reviews/feedback, which I am sure will be very helpful for those whose memory might be on decline , as well.
I would happily recommend this book to any older person whose mobility is worsening.

[Sotto Voce · Rating 5 out of 5]

I believe that my aging generation (Gen X-ers) is not as strong as the baby boomers. We spend more time on computers, sitting for long hours for work and games. While my parents are in excellent health, it's heartbreaking to see that they are not as strong as they used to be.

I think this book provides holistic information lumped into easy-to-use information, including the psychological approach, targets, reviews, and guidelines one should or shouldn't do in completing the exercises, as well as before and after.

It comes with helpful illustrations as well, which I think is a must to ensure that the exercises are done correctly.

This book is also helpful for people in recovery when they have to regain their physical abilities.

[Unscripted Chic · Rating 5 out of 5]

This book is honestly one of the most helpful senior-fitness guides I’ve seen. I love how the large-print pages and clear illustrations make every exercise super easy to follow. The 12-week program is simple but well-planned, with three short sessions a week that feel totally doable. Most exercises use just a chair, wall, or no equipment at all, which is perfect for at-home workouts. The balance exercises—like heel-to-toe walks and single-leg stands—really do help build confidence. I also appreciated the baseline tests and weekly progress tracking, which keep you motivated. I think it’s great for anyone 60+ who wants better stability, strength, and fall-prevention skills. Overall, a super practical and encouraging book.

[Sarah Vigue · Rating 4 out of 5]

This large‑print, fully illustrated exercise book is exactly what it promises—clear, easy‑to‑follow balance and strength routines designed specifically for adults over 60. The 12‑week program is well structured, gentle yet effective, and perfect for anyone who wants to improve stability, prevent falls, or simply feel stronger in daily life.
The illustrations make each movement simple to understand, and the step‑by‑step guidance removes any guesswork. I also appreciate that the exercises can be done at home without special equipment, making it truly accessible.
Overall, this book is encouraging, practical, and thoughtfully created for seniors looking to stay active and independent. Highly recommend!

[David James · Rating 5 out of 5]

This book is basic — and that’s a good thing.

The title could just as easily be Steady & Strong Exercises for 55-Year-Old Guys Who Work in an Office and Don’t Have Time for the Gym (or Won’t Go).

Every exercise in this book is simple and clearly explained with straightforward graphics. You can do them in an office, a kitchen, or a living room. You need a chair, a wall, and something mildly heavy like a water bottle or a book. That’s it.

There’s no excuse not to try this.

What I liked most is that the book is encouraging. Unlike many fitness books that show perfect bodies and six-packs you’re never going to have, this one uses simple line-drawn illustrations of body types that actually look like real people. It felt approachable instead of intimidating.

[Dilbatch · Rating 4 out of 5]

Steady & Strong is a well-designed, reassuring exercise program for older adults who want to improve balance and stay independent at home. I really appreciated the large-print format and clear illustrations, which make the routines easy to follow without feeling overwhelming. The 12-week structure feels realistic, and the gradual progression builds confidence instead of pushing too hard too fast. The focus on habit-building and goal-setting adds a thoughtful layer beyond just physical movement. While some exercises are simple, that’s part of what makes the program accessible and safe. A practical, encouraging guide for seniors—or caregivers—focused on strength, stability, and fall prevention.

[V.J. Garske · Rating 5 out of 5]

doable and motivating. This 12‑week at‑home fall‑prevention program is thoughtfully designed for seniors with different levels of mobility. It’s well organized, and for me none of the exercises feel too difficult. Prevention is the key. I’m active now, but living in a retirement community I’ve watched friends and neighbors decline, and I want to stay strong for as long as I can. The exercises are clearly explained and diagrammed, making them easy to follow. The program starts small and encourages us to document our progress as we move on to more advanced movements. That structure makes it feel doable and motivating. I recommend this book to anyone concerned about staying active and independent. A fall can change your life, and this program gives you tools to help prevent one.

[Jane Reid · Rating 5 out of 5]

Written by an experienced physical therapist, Steady & Strong is a comprehensive exercise programme to develop core strength, balance, and mobility to improve people's fitness levels as they get older and to prevent falls.

With clear instructions and illustrations, the guide is well thought out and easy to follow for all fitness levels, starting at baseline and building at a steady pace to advanced exercises. Within the proposed weekly programme, structured goal setting and close monitoring are encouraged.

With mobility being a very real issue affecting many as they grow older, this is an excellent guide, and I highly recommend it.

[Gracie Monroe · Rating 5 out of 5]

As someone who works in healthcare and also has aging parents, I found Steady & Strong incredibly valuable. The exercises are clearly illustrated, easy to follow, and truly practical for older adults who want to stay active and safe at home. I really appreciated how the program is structured week-by-week, making it feel doable rather than overwhelming.

What stood out most were the helpful tips at the end—especially the motivation section. So many seniors struggle not just with ability, but with confidence and consistency, and the author addresses that with compassion and real insight.

A fantastic resource for caregivers, aging adults, and healthcare professionals alike!

[A.B. Sterling · Rating 4 out of 5]

This large print book by a British physical therapist gives the reader a structured program for improving their balance and strength. The author starts by encouraging seniors who are afraid of falling to incorporate the easy to follow lessons into their daily routine. The focus is on safety improving quality of life.

The author encourages us to set simple goals like being able to walk up the church steps without fear of falling. Writing down the goals and posting them reminds us why we’re altering our routine. We are instructed to record our daily progress and the book includes a link to printable weekly planners.
This book is an excellent resource for anyone with balance issues and is afraid of falling.