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.

The Program Structure

Here is a summary of the chapters you will work through over the 12-week program in the book:

Chapter 2: Getting Started
Gather simple equipment from around your home, identify your personal motivation and complete baseline exercises.

Chapter 3: Plan Your Week
Set yourself up for success by learning a weekly pattern that's proven to be effective and find the right support.

Chapter 4: Core Exercises
Learn eight carefully selected exercises that directly improve the movements you use every day.

Chapter 5: Start Your Week
Navigate those crucial first weeks, and discover how to adjust when exercises feel too hard or too easy.

Chapter 6: Advanced Exercises
When you're ready, progress to more challenging versions. Remember - gradual progress leads to lasting results.

Chapter 7: Long Term Success
Measure your progress and transform this 12-week program into a sustainable part of your life.

Appendix:

Full reference list of research used in book

Tips and tricks for keeping motivated to complete the program

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Download free sample exercises, alongside other resources you can use. You'll also receive occasional emails 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.