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Health & Wellness
Senior Strength & Balance System
A 12-week home programme to stay strong, steady and independent
A 12-week programme using a chair and a wall, no equipment: an 11-sheet workbook that shows what to do this week, logs your sessions and compares three fitness tests, a guide with 20 illustrated exercises and large-print printables.
fromUS$7.99US$9.99−20%
Offer price — available until 26 October 2026
One-time payment · lifetime access · no subscription
What you receive
- The 11-sheet workbook (Excel .xlsx, no macros)
- The 15-page Master Guide with 20 illustrated exercises, a walking plan and a safe-home chapter (PDF)
- The 2-page “Start here” document (PDF)
- 9 large-print printables in A4 and US Letter: 12-week plan, Day A, B and C sheets with pictures, test record, safe home, weekly check-in, session log and emergency card (PDF)
- A worked example: six weeks of a fictional user with every sheet filled in
- Documentation: licence, printing guide, package contents and credits
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Overview
What it is
As we get older, strength and balance fade quietly: standing up gets harder, stairs get slower, a stumble becomes a fall. Both respond well to simple, regular practice. This system gives you a 12-week programme to do at home, with a chair and a wall, and the tools to follow and measure it. It is not a video or a list of tips: it is a workbook that calculates, with an illustrated guide, large-print printables and a worked example.
How it works
Six steps, always in the same order and the same colour across the workbook, the guide and the printables: check, measure, train, balance, safe home and review.
- Check with your doctor and note it: the workbook reminds you to do so before you begin.
- Do three simple tests (30-second chair stand, one-leg stand and Timed Up and Go) at the start and in weeks 6 and 12. The workbook compares your chair-stand result with the reference for your age and sex.
- Train three days a week, about 30 to 40 minutes, in three phases of four weeks. The Programme sheet shows the sets and reps for this week.
- Walk on the other days with a plan that builds gradually to about 150 minutes a week.
- Make your home safer with a 23-point checklist, room by room.
- Review each week: sessions against target, average effort, falls or near-falls and flags when something calls for a word with your doctor.
What makes it different
- 20 exercises with public-domain illustrations from the U.S. Centers for Disease Control and Prevention (CDC), each clearly explained.
- Large print in the printables: the Day A, B and C sheets, with pictures, to keep next to your chair.
- Calculations are visible formulas, no macros: they behave the same in Excel, LibreOffice and Google Sheets.
- Protected sheets: formulas cannot be deleted by accident.
- A six-week worked example so you can see the numbers working before you start.
What it is not
A fitness aid. It is not medical advice and does not replace your doctor or physiotherapist. Talk to your doctor before starting, especially with heart, lung, bone or joint conditions, dizziness, recent falls or surgery. Stop and seek help if you feel chest pain, severe breathlessness, dizziness or sharp pain. It makes no promise about health outcomes.
What it helps you do
- Know what to do each week, without guessing
- Measure progress with three tests, not just how you feel
- Clear exercises with pictures, using a chair and a wall
- A walking plan and a home check to cut the risk of trips
- Everything on paper and on screen, in large print
Everything included
- The 11-sheet workbook (Excel .xlsx, no macros)
- The 15-page Master Guide with 20 illustrated exercises, a walking plan and a safe-home chapter (PDF)
- The 2-page “Start here” document (PDF)
- 9 large-print printables in A4 and US Letter: 12-week plan, Day A, B and C sheets with pictures, test record, safe home, weekly check-in, session log and emergency card (PDF)
- A worked example: six weeks of a fictional user with every sheet filled in
- Documentation: licence, printing guide, package contents and credits
- Instant download: one ZIP with 31 files
Features
- 11 connected sheets with a dashboard and charts
- A 12-week plan in 3 phases that shows this week's sets and reps
- Three fitness tests with an age and sex reference (CDC STEADI, from age 60)
- A 120-row session log with effort, how you felt and flags
- Weekly check-in: weight, walking, pulse, mood and falls
- A 23-point home checklist with a progress percentage
- 20 illustrated exercises, each explained
- 9 large-print printables, including an emergency card
Who it's for
- Healthy older adults who want to stay strong and independent
- Adult children looking for a clear programme for their parents
- Anyone who wants to work on balance and strength at home, without a gym
- People who prefer to track progress in numbers and on paper
Who it's not for
- Anyone looking for medical advice or rehabilitation treatment
- Anyone with an injury or illness that makes unsupervised exercise unsafe
- Anyone expecting guaranteed results
Requirements
- Excel, LibreOffice Calc or Google Sheets
- A PDF reader
- A sturdy chair, a wall and, later, two light weights or two water bottles
- A printer, optionally, for the printables
Instant digital delivery
Instant digital delivery
Instant download from “My products” after payment: one ZIP with every file.
Frequently asked questions
What exactly do I receive?
One ZIP with the workbook, the Master Guide with 20 illustrated exercises, the “Start here” document, 9 large-print printables in A4 and Letter, a worked example and the documentation. You download it from “My products” instantly.
Is it safe for me?
It is designed for healthy older adults, with gentle, progressive exercises. It is not medical advice: talk to your doctor before starting, especially with heart, lung, bone or joint conditions, dizziness, recent falls or surgery.
Do I need equipment?
A sturdy chair and a wall. Later, two light weights or two water bottles. No gym needed.
Where do the exercise images come from?
From the “Growing Stronger” series by the U.S. Centers for Disease Control and Prevention (CDC), in the public domain. Credits are in the guide and the documentation.
Does it work in Google Sheets and LibreOffice?
It is built only with functions common to all three programs and has no macros. The calculations were checked with an independent formula engine; it has not been tested on a desktop Excel installation or printed on paper.
What is the difference between the Spanish edition, the English edition and the pack?
Each edition is written independently in its own language, with its own sheet and file names. The pack includes both for less than buying them separately.
Does it guarantee results?
No. It is a tool to organise and measure your practice; the result depends on your health, your consistency and what your doctor advises.
Buyer reviews
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The system, in pictures
The workbook, the guide, the checklists and the record sheets, exactly as you receive them.
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