Functional Strength for Seniors - Digital Download (EFISP)

Functional Strength for Seniors includes 13 videos (plus an Introduction video), breaking down your workouts into manageable segments that are easy enough for anyone to complete.

You will receive the following modules: 

• Upper Body Workout – Sitting Routine

• Upper Body Workout – Standing Routine

• Upper Body Workout – Floor Routine

• Lower Body Workout – Sitting Routine

• Lower Body Workout – Standing Routine

• Lower Body Workout – Floor Routine

• Core Workout – Sitting Routine

• Core Workout – Standing Routine

• Core Workout – Floor Routine

• Whole Body Workout – Sitting Routine

• Whole Body Workout – Standing Routine

• Whole Body Workout – Floor Routine

• Whole Body Workout – Bed Routine

This digital download version of the program is available immediately following your order. Simply open the Download Instructions pdf which you will receive access to via the order confirmation page, and also by email. Within the document you will find a link to the webpage where you are able to watch, read and/or download your complete program. 

1. How often should these exercises be done?

The frequency will really depend on the person's tolerance and physical capability as long as you don't push yourself too hard to the extent of causing muscle soreness and pain.

We recommend adding the program as a daily practice to get the best results over a longer period of time. You may wish to add this program before or after your regular gym session or use it independently.

Continuity and consistency are the keys. A period of rest is also important in order to rest and relax the muscles.

Remember to start off slowly and build up gradually. Don’t push yourself too hard, too fast: progression in fitness occurs over weeks and months, not days. Increase only one exercise variable at a time — how long your exercise session lasts (duration), how hard you work during the exercise (intensity) or the number of exercise sessions each week (frequency) — and only by a small amount.

2. I have a recent knee surgery. Are these exercises safe for me?

The exercises in this program are easy and not strenuous that can be carried out by anyone regardless of age and ability as long as there are no underlying medical conditions that are contraindicated to the knee. In case that knee pain is present, we highly recommend that you skip the Floor Routine as there are some exercises which require kneeling.

3. Are the exercises required to be done all together?

There is no standard rule in doing the exercises. However, due to the number of exercises in this program, we recommend that you start off with the Upper Body Workout to be done for the first 7 days of your workout regimen. Once you are done with the Upper Body, you can proceed to the Lower Body Workout. Again, this has to be completed for 7 days.

4. Do we need gym equipment in doing the exercises?

Yes. You will be needing resistance tubing, dumbbells and ankle weights for this program.

5. Where can we get the equipment?

You can get the equipment from the following stores:

EFI Online Store

Local Fitness Exercise Store

Local Fitness Exercise Gym

Online stores

6. I am 72 and have fibromyalgia weakness and aching. I can’t do any strenuous exercise, only gentle walking. Could your program help me at all in your honest opinion? I get lots of pain and weakness in my hips particularly.

Fibromyalgia is a disorder characterized by widespread musculoskeletal pain accompanied by fatigue, sleep, memory and mood issues. This program will help with your weakness in the hips as this program facilitates functional strengthening of the muscles. Please note that strength building exercises are helpful when muscles are weak. At first, exercise may increase your pain. But doing it gradually and regularly often decreases symptoms. Other appropriate exercises may include walking, swimming, and biking and water aerobics. Good posture and relaxation exercises also are helpful.

In doing the exercises, it is important that you start it gradually and do not overwork your muscles as people with fibromyalgia are prone to fatigue.

7. Can an 82 year old with mitral valve prolapse do these exercises? How safe are they not to cause regurgitation?

The exercises in this program are easy and not strenuous that anyone can do. However, in the presence of a heart condition such as mitral valve prolapse, we highly recommend that you discuss with your doctor which exercises are safe for you or not before embarking on any exercise program for safety purposes.  

8. How likely that a senior will improve his strength with these exercises if he is wheelchair bound?    

Doing seated exercises is more than not doing any exercise at all. The Functional Strength for Seniors program can help with improving your strength. The program includes sitting routines that will enable you to do strength and flexibility exercises. The sitting routines have four different workouts focused on the Upper Body, Lower Body, Whole Body and Core. This will enable you to work in different areas based on your goal. Maintaining upper body strength and cardiovascular fitness is important for all people, including wheelchair users. By following a program that incorporates stretching, strengthening, and endurance exercises, you will be better able to complete daily tasks and prevent future decline. Maintaining upper body strength and cardiovascular fitness is vital to all of us regardless of age and condition, including wheelchair bound. By following a program that incorporates stretching, strengthening, and endurance exercises, you will be better able to complete daily tasks and prevent future decline.  

9. Will I be able to do the program even when I have Knee Arthritis?

Yes, you can definitely do these exercises. The Functional Strength for Seniors program has 4 different workouts such as the Upper Body Workout, Lower Body Workout, Whole Body Workout and Core Workout. Each workout has 3 different routines such as the Sitting routine, Standing Routine and Floor Routine.  

With that being said, you can do the sitting routines should your knees be in pain. The program allows you to self direct and do the exercises without exacerbating your symptoms. Once your knee condition improves you can progress to doing the standing and floor exercises.