Strong After 50 turns public-health guidance on strength, balance, protein and check-ups into a gentle 12-week plan, with the trackers and doctor-visit sheets that keep it going. For you, or for a parent you love.
Strong After 50 · Bodhih Pro Kits · 35 by Bodhih Training, trainers to 2,000+ companies since 2008.
Train capability, not appearance. Do muscle-strengthening exercise twice a week, practise balance for a few minutes daily, walk briskly towards 150 minutes a week, spread protein across your meals, and keep your check-ups and medicines organised. The Strong After 50 kit from Bodhih Training gives you the routines, trackers and doctor-visit sheets. Educational, not medical advice.
Want the full free guide first? Read How to Stay Strong After 50: Strength, Balance and Protein.
A hand on the shelf to get up. Two tries to leave a low sofa. Holding the banister with both hands. Nothing hurts, but something has changed, and you are not sure what to do about it.
Walking is excellent for your heart. It does not build the leg strength or balance that keep you upright, and nobody told you there were three boxes to tick, not one.
You wait weeks, remember one concern out of four, and reach the pharmacy unable to name what was prescribed. Your medicines live in three places and one memory.
You send articles and buy resistance bands that stay in the packet. You want to help, they want to stay in charge, and every conversation ends in 'I'm fine'.
Imagine Monday morning, twelve weeks from now. The kettle is on, and while it boils you stand heel to toe at the counter, fingertips hovering, steady for thirty seconds on each side. You barely think about it. It has become what you do while the tea brews.
Now picture your calendar. Because you imported the 12-week programme, Thursday's strength session simply appears, with the sets and the level written in. You open the cupboard door, glance at the poster, and do the six movements. As you log the session in your tracker, the weekly summary quietly turns to 'On target', and the Strength chart shows your sit-to-stand line climbing from the baseline you recorded on day one.
When you walk into the doctor's room, you put a single sheet on the desk: three concerns in order, your medicines list, your last seven blood pressure readings averaged. You say, 'I have three things today.' You leave knowing the plan, because you said it back before you stood up.
And on the fridge there is one page that speaks for you if you ever can't. Your daughter has a copy. She has stopped sending articles. She does the chair test herself now, and you compare numbers on Sundays.
The e-book shows you how. The tools make it happen. Here is exactly what you download.
The guide: methods, worked examples, scripts and exercises
Activity log against your weekly target, monthly strength and balance tests with trend, a protein-per-meal check, blood pressure log, medication list, appointments and live dashboards.
Two fillable pages: prepare your top three concerns before the visit, then capture the plan in the room with a teach-back check.
A single fillable page for the fridge door, your wallet and a relative: contacts, conditions, allergies, medicines and anything a stranger should know.
A room-by-room walk-through with a fix-it list: floors, lighting, stairs, bathroom, kitchen, bedroom and you.
A one-page Sunday planner: aerobic minutes, two strength days, daily balance, protein and people, with a five-minute review.
Three illustrated A4 posters: six movements each at Level 1 seated, Level 2 standing with support and Level 3 free-standing.
The six-minute kitchen-counter balance routine as an illustrated A4 poster for the fridge or cupboard door.
The six-minute kitchen-counter routine with easier and harder versions of every step.
Find your figure, split it in thirds, fix the weakest meal: with portion tables and breakfast upgrades from six cuisines.
Topics to raise with your own doctor in your 50s, 60s, 70s and beyond. A conversation list, not a schedule.
One fridge page: the everyday habits linked with brain health, with a weekly tick list and warning signs to mention to a doctor.
86 calendar entries over 12 weeks: two strength sessions, walks, a Sunday review and one small health task each week. Imports to Google, Outlook and Apple Calendar.
37 editable scripts for the awkward conversations: child to parent, parent to child, and with doctors, pharmacists and neighbours.
60 everyday foods from several cuisines with approximate protein per portion, ready to sort, filter or paste into any app.
Each chapter opens with a real situation, gives you a method and ends with something to do today, using the tools in your kit.
Why healthy ageing is about what you can do, and how the kit is organised.
Three home tests with a chair, a wall and a watch give you an honest baseline.
Sarcopenia explained simply, and a six-movement strength routine at three levels.
Why falls happen, a six-minute daily balance routine and the fixes your home needs.
Bone-loading exercise, brisk walking, stretching and a weekly rhythm that fits real life.
Find your daily figure with professional advice, split it in thirds and repair the weakest meal.
Sleep, brain health, hearing, eyesight and the social habits that protect all of them.
Prepare three concerns, use teach-back, treat screenings as a conversation and keep one medicines list.
How to keep moving with sore joints and common conditions, with your clinician's guidance.
A one-page health summary, a way to call for help and a practised way to get up from the floor.
Turn a personal purpose into action with WOOP, and help a parent without taking over.
A small, repeatable plan for the next twelve weeks.
The full 12-week plan in one table with a five-minute Sunday review.
Short answers on starting age, equipment, missed weeks and what the kit is not.
Every outcome is practised with a worked example and a tool, not just described.
People who measure before and after improve faster and can show it. AssessAll, our sister assessment platform, has AI-graded assessments that pair with this kit. Take one now, work through the kit, then re-take it.
Muscle works rather like a pension. You build it across your life, you draw on it every day without noticing, and if you only make withdrawals, the balance falls. The medical word for age-related loss of muscle mass and strength is sarcopenia. It is gradual, it usually starts earlier than people expect, and it speeds up when we are inactive or unwell. A fortnight in bed with flu can cost an older adult strength that takes months to earn back. The reason this matters is not appearance. Strength is what stands you up from the toilet, catches you when you trip on a kerb, and carries a pan of hot water safely across the kitchen. Strong legs are independence in physical form.
| Free templates and typical advice | This kit | |
|---|---|---|
| Method | A blank workout log with no explanation of what to do or why | A taught method: three home tests, three-level strength routine, daily balance, weekly rhythm and a 12-week plan |
| Exercise guidance | A list of exercise names, or gym routines written for 30-year-olds | Illustrated chair-to-standing progressions with repetitions, stop signs and a bad-day version |
| Spreadsheet | Empty tables, broken or missing formulas, pounds and US assumptions only | Sample fortnight, working formulas, kg or lb, your own targets, CDC chair-stand lookup, rolling averages and three dashboards |
| Health admin | Not covered | Doctor Visit Sheet, emergency Health Summary, medication list, appointments and a screening conversation list that works in any country |
| Family | Not covered | A chapter and 37 scripts for adult children and parents |
| Honesty | Miracle claims, supplements and before-and-after photos | Named public sources (WHO, NHS, CDC, Harvard T.H. Chan), no guarantees, no supplements pushed |
Bodhih Training has designed and delivered corporate programmes since 2008. Bodhih Pro Kits package what works in those workshops into a guide plus the exact tools we use, so you can apply it the same day without a facilitator in the room.
Name, email and country. UPI, card or netbanking in India; international cards everywhere else. No account to create.
Your download page opens at once, with every file and a one-click ZIP. A permanent link lands in your inbox too.
Start with the quick-start chapter, then the main spreadsheet or planner. Most buyers use something from the kit the same day.
When you do your first sit-to-stand test, you will have a number, and a number is where every improvement starts. Whether you begin with the chair test tonight or the health summary on the fridge this weekend, pick one small thing and let it become ordinary.
Personal licence for the buyer's own use (and use with your own family where the kit says so). Please don't share or resell the files. Team and company licences: solutions@bodhih.com.
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No. Strong After 50 is educational content from a training company, not a clinic. It explains published public-health guidance in plain language and gives you tools to organise yourself. Please check with your doctor before starting or changing exercise, and with a registered dietitian before changing your diet, especially if you have a medical condition or take medication.
Public-health bodies such as the WHO and NHS recommend muscle-strengthening activity on two or more days a week, alongside at least 150 minutes of moderate activity, with balance work added as you get older. The kit uses six movements (a stand, a knee movement, a calf raise, a hip movement, a push and a pull) at three levels so you can start from a chair.
Level 1 is entirely seated and starts with one set of five to eight repetitions, about ten minutes. You progress only when the current level feels comfortable. If you have had a fall, feel dizzy or have a health condition, speak to your doctor or a physiotherapist first and show them the posters.
Chapter 1 gives you three home tests, including the 30-second chair stand used in the CDC's STEADI toolkit, and the tracker charts your trend. If you want to measure how solid your plan itself is, the Plan Strength Assessment with an Eight-Week Re-Measure on AssessAll is a useful companion, and adult children may find the Family and Elder Caregiving Judgment assessment helpful. The Reading Statistics in News, Advertising and Social Media Assessment helps you judge health headlines.
Import the 12-week calendar, print your level of the poster and fill in the Weekly Plan each Sunday. Chapter 10 uses the WOOP method to tie the routine to something you care about; Jobulary's guide to setting goals you reach with WOOP is a good next read if you want to build a fuller personal development plan.
The published adult minimum is 0.8 g per kg of body weight a day, as quoted by Harvard T.H. Chan School of Public Health, and some older adults may be advised to have more. The kit does not choose a figure for you: the workbook starts at 0.8 and lets you enter the number agreed with your doctor or dietitian, then checks how it is spread across your meals.
Yes. Chapter 10 and the Family Conversation Scripts are written for adult children. Our suggestion is to do the chair test yourself, offer one tool at a time, and let your parent stay in charge.
Yes. The workbook accepts kilograms or pounds and your own targets, the screening sheet is a list of questions for your own doctor instead of one country's schedule, and the examples and foods come from India, Nigeria, Kenya, the Philippines, the UK, the US, Australia and the UAE.
A phone, tablet or computer. The workbook opens in Excel, Google Sheets or LibreOffice; the fillable PDFs work in Acrobat Reader and most PDF apps, or print them on A4 or US Letter. The calendar file imports into Google, Outlook and Apple Calendar. For the exercises you need a firm chair, a wall and a kitchen counter.
Digital kits are non-refundable once downloaded. We will put things right if a file is corrupted and not fixed within 3 working days, if you were charged twice, or if delivery failed.
₹699 including 18% GST for buyers in India, or $19 for buyers outside India. One-time payment, no subscription, with an automatic invoice.
Instantly. Your download page opens the moment payment succeeds, and a permanent download link is emailed to you. Download each file separately or everything in one ZIP.
Any of the usual tools: Excel or Google Sheets for spreadsheets, Word or Google Docs for templates, Adobe Acrobat Reader, Preview, Xodo or GoodNotes for the fillable PDFs, and Google, Outlook or Apple Calendar for the calendar plan.
Because it is a digital download, kits are not refundable once downloaded. We always refund a duplicate charge or a failed delivery, and if a file is corrupted and we cannot fix it within 3 working days. Full terms: bodhih.org/refunds.
Yes. Team and company licences, and workshops on this topic run by Bodhih Training, are available. Write to solutions@bodhih.com or call +91 99000 11601.
