Gentle Strength Training

💪 Strength Training Isn't Just for Bodybuilders!

After 60, we lose about 3-5% of muscle mass per decade. But here's the exciting part: strength training can rebuild that muscle AT ANY AGE!

Benefits You'll Notice:
• Easier to carry groceries, climb stairs, get up from chairs
• Better balance = lower fall risk
• Stronger bones
• Improved metabolism and weight management
• More independence in daily activities
• Better sleep and mood

Getting Started (No Gym Required!):
1. CHAIR EXERCISES
Sit-to-stands: Practice standing up and sitting down 10 times. This strengthens legs!

2. WALL PUSH-UPS
Stand arm's length from a wall, lean in and push back. Great for arms and chest!

3. SOUP CAN WEIGHTS
Bicep curls with cans of soup or vegetables. Start light, build gradually.

4. HEEL RAISES
Hold a counter, rise up on tiptoes, lower slowly. Excellent for calf strength.

Golden Rules:
✓ Start slow - 2-3 times per week
✓ Listen to your body - some discomfort is normal, pain is not
✓ Breathe! Don't hold your breath
✓ Ask your doctor before starting any new exercise
✓ Consider joining a senior fitness class

You're stronger than you think. Let's prove it! 💪

What is YOUR favorite strengthening exercise?