No Floor Strength Training for Women over 50: A Gentle Progressive 12 week Program using a Chair, Light Weights and Restorative Yoga Stretches (Senior Strength & Balance Series)

No-Floor Strength Training for Women over 50

You don’t need to get down on the floor to become stronger. And you don’t need to already be fit to begin.
This book is inclusive to all women no matter what your age, fitness level or body you are in. All are welcome here!

If aching knees, sensitive hips, reduced mobility, a larger body—or simply the thought of getting down onto a mat and having to get back up again—has made traditional exercise feel like it wasn’t designed for you, No-Floor Strength Training for Women Over 50 offers a different way forward.

Created specifically for women in midlife and beyond, this safe, progressive 12-week strength program meets you where you are today—and helps you build from there.

No floor exercises. No jumping. No complicated gym equipment. No pressure to keep up with anyone else. All you need is a sturdy chair, light weights and around 20 minutes, three times a week.

This isn’t simply a collection of exercises. It’s a structured program designed to gradually build the strength you use in everyday life—from getting out of a chair and climbing stairs to carrying groceries, improving your balance and moving with greater confidence.

You’ll begin with plenty of chair support and progress gradually as your strength and confidence grow. You can repeat a week, modify an exercise or slow the program down whenever your body needs it.

This is strength training designed with compassion.

For more than 20 years, Susanne Bernt, Senior Fitness Professional and Certified Yoga Teacher, has worked directly with women of different ages, body sizes, fitness levels and chronic health conditions. She has supported women living with mobility limitations, joint pain, fatigue, lipedema, diabetes and other challenges that can make traditional exercise feel overwhelming or inaccessible.

That experience inspired this program.

Susanne’s passion is helping women feel more confident in their bodies, build practical strength and improve their quality of life through movement that feels achievable, supportive and respectful of where they are today.

INSIDE YOU’LL DISCOVER:

• A complete 12-week progressive strength program for beginners
• 20-minute workouts, three times per week, designed to make consistency achievable
• No-floor exercises using a chair, body weight and optional light weights
• Gentle strength exercises for your legs, hips, arms, shoulders, posture and core
• Supported balance work that progresses at your own pace
• Restorative chair yoga stretches to reduce stiffness and help your body recover
• Practical modifications for sensitive knees, hips, backs and joints
• Progress trackers to help you recognise improvements in strength, balance, posture, mobility and confidence
• Guidance for managing flare-ups without feeling that you have failed
• Options for exercising with a friend, sister or small group for extra encouragement

Most importantly, this is strength training with a purpose.
The goal isn’t to turn you into an athlete or change the shape of your body.
It’s to help you keep doing the things that keep you independent.

Getting out of a chair more easily.
Feeling stronger on the stairs.
Carrying the shopping with less effort.
Moving around your home with greater confidence.
Having more energy for the people and activities you love.

Start with the chair.
Start with light weights—or no weights at all.
Start with what your body can comfortably do today.

Then, one small step at a time, discover just how much stronger and confident you can become.

Start now with this safe and supportive program designed to include all women!