★ Appeared on numerous broadcasts including KBS's "Live Information," MBC's "Strongest Baekse," and EBS's "Precious Body"!
★★ You can watch all the included exercises in video format via QR code!
★★★ Highly recommended by senior model 'Okdong Fit', an influencer with 450,000 followers!

From middle-aged people concerned about their physical strength to seniors who need immediate survival muscle,
A guidebook of 76 practical strength training exercises, all in one volume!

In this era of 100-year lifespans, what is more important than simply living a long life is 'how to live healthily.'
Among them, muscle is the health asset that first decreases with age and can be said to be a key factor in determining healthy life expectancy.
《100-Year-Old Strength》 is a strength training guidebook tailored to middle-aged and older adults to help them maintain muscle mass, which rapidly declines after the age of 40, and regain a pain-free daily life.

This book helps you gradually practice strength training according to your situation and physical level, focusing on 'home-park-gym', where exercise is easily accessible.
At home, we introduce stretching exercises to improve pain and flexibility, and at the park, we introduce easy strength training methods using outdoor exercise equipment.
At the gym, you can systematically train your muscles with routines of varying difficulty levels.
All exercises are linked to real model photos and videos via QR codes, making them easy to follow even for beginners or seniors.
Additionally, the book includes 'How to create an exercise routine by situation and body part' at the end, allowing you to create an exercise plan that suits you.

"100 Years of Strength" delivers the message that "your current muscles determine the quality of your future life," and presents the most reliable practical methods for living a healthy 100-year life.

When the term '100-year era' first came out, it was surprising.
But now it's a familiar word, and it feels like a given.
According to Statistics Korea in 2023, the life expectancy of Koreans is 83.5 years, but their healthy life expectancy is only 72.5 years.
This means that on average, we live 11 years of our lives unhealthily due to illness or disability.
This book starts with small steps to reduce those 11 years and increase the time you live healthily.
Who is a "senior"? Administratively, it refers to anyone aged 65 or older who receives a pension or is eligible for long-term care insurance.
Socially, it also refers to the generation that has made their children independent before and after retirement.
However, from a health perspective, it can be said that it is a time when functions such as muscle strength, balance, cardiopulmonary endurance, and flexibility begin to decline, or when menopause is a time of transition to seniorhood.
In this way, anyone around the age of 50 can become a target of ‘senior exercise.’
--- p.6 From “Introductory Remarks”

There is a saying these days that “Muscle rich people are old rich people.”
Why? Muscles can be called the human battery.
People with a large battery don't get tired even when they are very active, whereas those with a small battery not only have difficulty with basic daily life, but also suffer from pain here and there and become tired or exhausted quickly.
Fortunately, this battery's capacity increases with exercise.
It's a common misconception that exercise will make you tired, but regular exercise that strengthens your muscles will give you the strength to fight off fatigue.
As your muscle battery grows, you can enjoy your daily life, work, hobbies, and travel to the fullest, and your medical expenses will also decrease, so the saying that a person with muscle wealth is a person with old age wealth is a well-founded and accurate metaphor.
--- p.24 From “Why does exercise become more important as we get older?”

Everyone knows that exercise is necessary.
But when you actually try to put it into practice, it's not as easy as you think.
Going to the gym requires preparation, setting aside time, and it can be difficult to even take a step when the weather is bad or you're feeling heavy.
As we get older, there are many situations where going out itself feels like a hassle.
But the important thing is that exercise is never far away.
This small space where I live can become the best playground.
--- p.116 From “Home is the Best Playground”

A domestic study of 274 elderly people aged 65 and older in the Seoul and Gyeonggi areas also confirmed that frequent participation in strength training increased muscle mass.
Although it may not increase as quickly as in younger people, it is possible to increase muscle mass even in your 80s and older with consistent training.
Muscles not only increase strength, but also improve cognitive function, balance, and flexibility, greatly helping us maintain independent daily life.
--- p.176 From “Q&A Muscle Growth and Muscle Loss in Old Age”

There are many factors to consider when exercising outdoors.
Broadly speaking, it is the weather, my body condition, and the condition of the exercise equipment.
While changes in weather and seasons can be a part of the appeal of outdoor exercise, it's important to be aware of and prepare for those changes in advance.
My body's condition varies from day to day and can be greatly affected by the weather, so I need to be careful.
Exercise equipment is often exposed outdoors and not properly maintained, so it is important to inspect it thoroughly before use for safety.
--- p.180 From “Things to Consider When Exercising Outdoors”

For seniors, muscles are the foundation of physical strength and a shield that protects against falls and illness.
However, the key is how hard you do it, how consistently you do it, and how you do it.
And there are muscles that are used well through habits that have been formed over a long period of time, and there are muscles that are relatively weak.
So, to correct this imbalance and strengthen weak muscles, 'bodybuilding style exercise' is very effective.
In the past, at a sports center, and now working as a health trainer at a personal training shop, some people who see me working out with members misunderstand that I am doing 'bodybuilding exercises'.
What's the relationship between bodybuilding and strength training? Bodybuilding is the basic form of strength training.
It refers to a training method that teaches you how to use the strength of each muscle, and how to strengthen or vary it repeatedly.
Bodybuilders train in this way to build muscle, control their diet to reduce body fat, and sculpt their bodies.

--- p.230 From “Strength Training and Bodybuilding”