APEX Strength for Longevity Workbook | 40 Page Printable Strength Workbook for Midlife and Beyond | Instant Download PDF

Struggling to get up from a low chair without your hands? Not sure where to start with weights? This 40 page printable workbook turns the research on strength and longevity into a practical 28 day plan to build the strength, balance and power that keep you independent for life.

It is written by Isabella Hawke, founder of Verde Vitae Group, a Sports Therapist and Personal Trainer with 26 years in health and wellbeing. Everything in it can be done at home with a chair and some shopping bags, and it grows with you if you move on to dumbbells or a gym.

What's inside

Part 1: Assess

12 item Strength Snapshot with clear scoring

Seven simple strength tests, including the chair stand, sitting rising test and one leg stand

Your results page for day 1, day 28, three and six months

Part 2: Principles

How muscle adapts, effort and reps in reserve

Training safely and the pain rule

Planning your week

Part 3: Move

Squat and hinge, push, pull and carry

Trunk, power and balance

Warm up and daily floor practice

Part 4: Fuel and recover

Protein target calculator and swap list, with plant and animal options

Seven day protein planner

Sleep and recovery check

Everyday movement planner

Part 5: Sustain

Foundation, Build and Strong programmes

Training logs, 28 day calendar and habit tracker

Habit anchors and weekly check in

Retest and compare, your strength for life plan, and when to get more help

Plus a full sources page.

Who it is for

Busy professionals in midlife and beyond who want to stay strong, mobile and independent

Anyone new to strength training, or returning after a long break

HR and wellbeing teams looking for a practical resource to recommend (personal use licence; please ask about bulk use)

How it works

1. Buy and download your PDF instantly.

2. Print at home on A4 (or Letter using "fit to page"), or fill it in on a tablet with GoodNotes, Notability or any PDF app.

3. Work through it at your own pace.

The details

1 PDF, 40 pages, A4

Digital download only. No physical item will be shipped.

For personal use only. Please do not share or resell.

Please note

This workbook is an educational resource. It is not medical advice and does not replace your GP or physiotherapist. If you have a heart condition, uncontrolled high blood pressure, recent surgery or osteoporosis with a previous fracture, please speak to your GP before starting.

Want to go further?

The APEX Strength for Longevity Course (5 modules, 16 lessons, 24 exercise library, certificate of completion) builds on this workbook step by step. Use the code inside your workbook to save 20%.