If we were to compare the muscles of the body to an automobile, they would be analogous to the engine. As noted earlier, your muscles serve as the engines of your body, and strong muscles enable you to function better in all physical activities.
Wall squats strengthen quads, glutes, and hamstrings
Leg Exercise. Wall Squat: Exercise Ball With Dumbbells. Quadriceps, hamstrings, gluteals. Beginning Position: Grasp dumbbells with elbows extended and stand erect with feet about hip-width apart and parallel to each other.
Strength Training Past 50 is the authoritative guide for active
adults. The all-new third edition features 83 exercises for free
weights, machines, kettlebells, stability balls, and elastic bands and
30 programs for endurance, speed, and strength.
If you are a member of the HK Rewards Program, when buying a new print edition of this book, you
will be granted the option for downloading the e-book edition at no additional charge. Learn more.
Increase your strength to improve your health, your appearance, and your performance with Strength Training Past 50.
Strength training offers many benefits for active adults, including enhanced athletic performance, reduced risk of disease, and decreased symptoms of arthritis, diabetes, and osteoporosis.
Whether you are just getting started or have been training your entire life, Strength Training Past 50 has you covered. In the third edition of this best-selling guide, you’ll find these topics:
83 exercises for free weights, machines, bands, and balls
30 workouts for increasing size, endurance, and strength
Sport-specific programs for tennis, golf, cycling, running, and more
Eating plans and nutrition advice for adding lean muscle and losing fat
Strength Training Past 50 will keep you active, healthy, and looking great with workouts and programs designed just for you.
Chapter 1 Benefits of Strength Training Chapter 2 Assessment for Training Success Chapter 3 Applying Training Principles Chapter 4 Strength Training Equipment Chapter 5 Basic Exercise Techniques Chapter 6 Machine Exercises Chapter 7 Dumbbell Exercises Chapter 8 Alternative Equipment Exercises Chapter 9 Basic Training Programs Chapter 10 Advanced Training Programs Chapter 11 Sport-Specific Training Programs Chapter 12 Nutrition for Continuous Improvement
About the Authors
Wayne L. Westcott, PhD, directs the exercise science program and
fitness research program at Quincy College in Quincy, Massachusetts. He
has been a strength training advisor for several national organizations,
including the American Council on Exercise, American Senior Fitness
Association, YMCA of the USA, President’s Council on Physical Fitness
and Sports, International Council on Active Aging, Medical Fitness
Association, and United States Navy. He has also served as an editorial
advisor for publications such as Physician and Sports Medicine,
American College of Sports Medicine’s Health and Fitness Journal,
American College of Sports Medicine’s Certified News, Fitness
Management, On-Site Fitness, American Fitness Quarterly, Club Industry,
Perspective, Prevention, Men’s Health, and Shape.
Westcott is the author of 25 fitness books, including Building
Strength and Stamina, Strength Training for Seniors, Fitness
Professional’s Guide to Strength Training Older Adults, Strength and
Power for Young Athletes, Complete Conditioning for Golf, Youth Strength
Training, and Building Strength and Stamina Navy Fitness Edition,
all with Human Kinetics.
Dr. Westcott has been honored with the Lifetime Achievement Award from
the International Association of Fitness Professionals, the Healthy
American Fitness Leader Award from the President’s Council on Physical
Fitness and Sports, the Roberts-Gulick Award from the YMCA Association
of Professional Directors, the Lifetime Achievement Award from the
Governor’s Committee on Physical Fitness and Sports, the NOVA 7 Exercise
Program Award from Fitness ManagementMagazine, the Marla
Richmond Memorial Education Award from the Medical Fitness Association,
and the Faculty of the Year Award from Quincy College.
Thomas R. Baechle, EdD, CSCS,*D (R), NSCA-CPT,*D (R), is a
professor and chair of the exercise science department at Creighton
University. He is a cofounder and past president of the National
Strength and Conditioning Association (NSCA), and for 20 years he was
the executive director of the NSCA Certification Commission.
Baechle has received numerous awards, including the Lifetime Achievement
Award from the NSCA and the Excellence in Teaching Award from Creighton
University. He has more than 35 years of experience competing in and
coaching weightlifting and powerlifting and presenting and teaching on
these topics. Baechle has authored, coauthored, or edited 15 books,
including three editions of Fitness Weight Training, four
editions of the popular Weight Training: Steps to Success, and
three editions of Essentials of Strength Training and Conditioning,
all published by Human Kinetics.
“Wayne Westcott is a pioneer, leading researcher, and authority on
strength training, metabolism, and fitness. He puts it all together in Strength
Training Past 50, a must-read for anyone who cares about strength and
Nicholas DiNubile, MD-- Orthopedic Surgeon and Best-Selling
Author, Chief Medical Officer, American Council on Exercise (ACE)
“From basic exercise technique to advanced program design, this guide
is a must-read for men and women over 50.”
Avery D. Faigenbaum, EdD, FACSM, FNSCA-- Department of Health and
Exercise Science, The College of New Jersey, Author of Youth Strength
“Readers will find Dr. Westcott’s writing style easy to follow and
will enjoy what it feels like to train past 50.”
Peter Ronai, MS, FACSM, RCEP, CSCS-D-- Clinical Associate
Professor Exercise Science, Department of Physical Therapy and Human
Movement, Science Sacred Heart University
“Staying strong and fit after 50 is absolutely achievable—and Drs.
Westcott and Baechle provide the winning game plan for doing so!”
Ken Mannie -- Head Strength and Conditioning Coach, Michigan