The Women’s Health Exercise Guide is a 143-page illustrated PDF of strength and mobility exercises for women aged 30 to 70. It covers 20 common problem areas, from lower back and knees to bones and grip, with 28 step-by-step exercise plates, a 10-minute daily routine, age-band weekly plans and printable trackers.
At a glance
| Price | $4.19 on Etsy (sale price; regular $6.99) |
| Format | PDF, full colour and print-friendly grayscale versions |
| Pages | 143 pages |
| Page size | 6 x 9 in; prints on A4 and US Letter |
| File size | About 7 MB, instant download |
| Equipment | None for the first 8 weeks; bands or dumbbells optional later |
What’s inside
- 20 chapters, one per body area: lower back, neck, shoulders, knees, heels, hips, hands, bones, muscle, grip, ankles, jaw, feet and more
- 28 illustrated exercise plates with numbered steps and sets, reps or hold times for every movement
- The Daily Ten: a 10-minute routine designed to be done every day
- 3 weekly plans split by age band: 30 to 45, 45 to 60 and 60 to 70
- A 12-week progression schedule with 4 self-tests you can repeat to see change
- 3 printable trackers: a blank habit tracker, a pain log and a quarterly test record
- 37 references, all published 2022 or later
Who it’s for
- Women in their 30s to 70s who want one structured reference instead of scattered videos
- Beginners, or anyone returning to exercise, who want clear steps and an easy starting level
- Women in midlife and menopause who want to build strength, balance and mobility at home
Who it’s not for
- Anyone looking for a diagnosis or a treatment plan for a specific injury or condition
- People who want a gym-based, heavy lifting or sport-specific programme
- Anyone who needs a printed, posted book (this is a digital file)
How it works
- Buy the guide on Etsy using the button above.
- Download the PDF from the Etsy confirmation email or your Purchases page.
- Read the opening chapter, choose the weekly plan for your age band and print the trackers.
- Start with the Daily Ten, take the first self-test, and repeat the tests as you progress through the 12 weeks.
Product photos
Read the guide
Not sure where to start? Our free article Strength and Mobility Exercises for Women 30 to 70, Decade by Decade explains what to focus on at each age, how often to train and how to start safely.
Frequently asked questions
Do I need any equipment for this exercise guide?
No. The first eight weeks use things most homes already have: a wall, a sturdy chair, a towel, a step and two shopping bags for light weight. Resistance bands and dumbbells are suggested later as an option, so you can start today and add kit only if you want more challenge.
Is this guide suitable if I have never exercised?
Yes. Every exercise starts at a beginner level and has its own progression, so you move on only when the easier version feels comfortable. The Daily Ten routine takes about ten minutes, which makes it a realistic starting point if you are new to exercise or returning after a long break.
Which weekly plan should I follow?
Pick the plan for your age band: 30 to 45, 45 to 60, or 60 to 70. If you are on the border, or you are less active than most people your age, start with the gentler plan. The four repeatable self-tests in the 12-week schedule show you when it is time to move up.
What file do I get and can I print it?
You get a 143-page PDF in two versions, full colour and print-friendly grayscale, about 7 MB. Pages are laid out at 6 x 9 inches and print cleanly on A4 or US Letter. The file downloads from Etsy straight after purchase and is unlocked for personal printing at home.
Can this guide fix back, knee or joint pain?
No. It is general educational information, not medical advice, and it does not diagnose or treat any condition. If you have a diagnosed condition, recent surgery, a fracture, or you are pregnant or recently gave birth, speak to your doctor or physiotherapist first. Stop any exercise that causes sharp or worsening pain.
Will a printed book be posted to me?
No. This is a digital download only, so nothing is shipped. Etsy gives you the files as soon as your payment goes through, and you can download them again later from your Etsy purchases page. Because delivery is instant, the listing is not eligible for a refund.
Related
- Guide: Strength and Mobility Exercises for Women 30 to 70, Decade by Decade
- Browse the Health & Wellness hub
- Free tool: Protein Intake Calculator
- Product: Menopause Workout Plan (12-week strength PDF)
- Product: Tai Chi for Seniors book
This guide is for general information and is not medical advice; talk to your doctor before starting a new exercise or health routine.
