Steady & Strong: Evidence-Based Balance and Strength Exercises

Steady & Strong Book

Steady & Strong is a 12-week fall prevention program developed by a physical therapist with over 25 years of clinical experience. This book provides evidence-based exercises you can do at home using only a chair and wall space.

What Inside

The book contains exercises based on fall prevention research used in physical therapy practice. The program requires no special equipment or complex routines, focusing instead on functional movements that mirror everyday activities like getting up from chairs, walking, and maintaining balance while reaching or turning.

The 12-week program includes gradual progression, with both basic and advanced versions of the exercises.

Who This Book Is For

• Adults over 60 concerned about balance or strength changes

• Anyone who feels unsteady on their feet or has experienced a near-fall

• Family members seeking structured exercise resources for aging parents

• People interested in maintaining their physical capabilities as they age

The Program Structure

The book includes baseline testing to track progress, weekly scheduling guidance, safety information, and troubleshooting advice. It's designed as a home-based program that readers can follow independently, with modifications provided for different ability levels.

The approach emphasizes consistency and gradual improvement over 12 weeks, with detailed instructions for each exercise and their progression criteria.

Free Resources to Support Your Journey

Download printable progress trackers and exercise templates to use alongside the 12-week program. You'll also receive occasional evidence-based tips for maintaining strength and balance.

About the Author

M. T. Groom is a UK-trained physical therapist (MSc) with over 25 years' experience. He has worked with older adults across hospital, community, and home-based rehabilitation settings. This book turns evidence-based best practice into clear, step-by-step home routines using everyday furniture—supporting confidence, independence, and safety for anyone concerned about falling.