Sign-In
Cart
Hips Save Backs: Glute-Focused Training for Women Over 60: A Complete Guide to Building Hip Strength, Reducing Back Pain, and Restoring Confidence in
Paperback
Bodybuilding & Weight Training
Currently unavailable to order
Please enter your email and a message will be sent to you when this product becomes available on our website.
Publisher: Independently Published
Published: Sep 22 2025
Pages: 128
Weight: 0.29
Height: 0.27 Width: 5.00 Depth: 8.00
Language: English
Back discomfort is not an inevitable part of aging. For many women over sixty, the real source of stiffness, fatigue, and pain in the lower back lies not in the spine itself but in the hips-specifically the glutes. When these powerful muscles weaken, the back is forced to carry loads it was never meant to handle, leading to strain, soreness, and a loss of independence. Hips Save Backs is the definitive guide to restoring hip strength and reclaiming freedom of movement.
Written in an encouraging, authoritative voice, this book takes women on a step-by-step journey through understanding how the glutes protect the spine, why they often grow dormant with age, and-most importantly-how to reawaken them safely. From bridges and clamshells to functional drills like split squats, step-ups, and carries, every exercise is explained in clear, practical terms. No gym membership is required. The methods emphasize safety, accessibility, and consistency, making them suitable for women with arthritis, balance concerns, or long-standing discomfort.
Each chapter combines evidence-based science with relatable real-world applications. Studies are cited in plain language so readers understand not only what to do, but why it works. Everyday activities-walking, gardening, climbing stairs, or carrying groceries-are reframed as opportunities to strengthen the body and safeguard the back. The book also addresses common setbacks, such as knee discomfort or limited mobility, offering proven modifications that keep progress sustainable.
Beyond exercises, readers will discover how breathing patterns enhance core support, how training frequency and recovery change after sixty, and how to track progress in ways that build motivation. Case studies of women who transformed their strength demonstrate that it is never too late to make measurable improvements. The closing chapters empower readers to create a personalized plan that supports not only pain reduction but also the rediscovery of joy in movement.
More than a fitness manual, Hips Save Backs is a roadmap to resilience. It restores confidence in the body's ability to move well, ensures the spine is supported by strong and capable hips, and offers practical strategies for living independently with vitality. Whether your goal is to relieve discomfort, prevent decline, or simply feel stronger in daily life, this book delivers the tools and knowledge you need to thrive.
If you are a woman over sixty who wants to move without hesitation, protect your back, and step into later years with strength and confidence, this book is your guide.
Also from
Mirewood, Dorian K.
Osteoarthritis-Smart Strength: Joint-Friendly Training for Women Over 60
Mirewood, Dorian K.
Paperback
The Carry Plan: Functional Strength Training for Men Over 60: Build Grip, Balance, and Core Stability for Lifelong Independence
Mirewood, Dorian K.
Paperback
Also in
Bodybuilding & Weight Training
Tai Chi For Seniors Over 70: Seated Tai Chi for Featuring Slow Supportive Exercises for Balance and Control
Oak, Julian
Paperback
Train Smarter, Not Longer: The Minimum Effective Dose for Muscular Development
Androulakis Korakakis, Patroklos Pak
Paperback
Complete Calisthenics, Second Edition: The Ultimate Guide to Bodyweight Exercise
Kalym, Ashley
Paperback
Science of Strength Training: Understand the Anatomy and Physiology to Transform Your Body
Current, Austin
Paperback
The Unbreakable 60: Building a Physique That Outlasts Age: The Strength, Fitness, and Recovery Guide for Men Over 60 Who Refuse to Slow Down
Publishing, Fitness Research
Paperback
Chair Tai Chi For Men Over 60: Empowering Your Health with Gentle, Effective Movements
Oak, Julian
Paperback
The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revised
Schwarzenegger, Arnold
Paperback
Dottir: My Journey to Becoming a Two-Time Crossfit Games Champion
Davidsdottir, Katrin
McKernan, Rory
Paperback
Building Muscle at 60: The No-Nonsense Guide to Strength, Hormones, and Longevity After Middle Age
Publishing, Fitness Research
Paperback
Heavy Duty Sin Secretos: Todo lo que necesitas para dominar el sistema de Mike Mentzer y transformar tu físico
Publishing, Catalyst
Paperback
T'Ai CHI: The Supreme Ultimate Exercise for Health, Sport, and Self-Defense
Smith, Robert W.
Man-Ch'ing, Cheng
Paperback
The No-Limits Life: 365 Daily Meditations to Unlock Your Strength and Live Beyond Your Comfort Zone
Zouareg, Nordine
Hardcover
Beyond Bigger Leaner Stronger: The Advanced Guide to Building Muscle, Staying Lean, and Getting Strong
Matthews, Michael
Paperback
Weight Training for Women: Exercises and Workout Programs for Building Strength with Free Weights
Noelle, Brittany
Paperback
Chair Tai Chi for Women Over 60: Strengthening Your Body, Mind, and Spirit with Easy, Accessible Movements
Solace, Ryan
Paperback
The Women's Health Big Book of Exercises: Four Weeks to a Leaner, Sexier, Healthier You!
Editors of Women's Health Maga
Campbell, Adam
Paperback
The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular You!
Campbell, Adam
Editors of Men's Health Magazi
Paperback
Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging (Updated and Revised)
Greenfield, Ben
Hardcover
The Way To Live: In Health and Physical Fitness (Original Version, Restored)
Hackenschmidt, George
Paperback
Calisthenics Training For Beginners: Calisthenics and Bodyweight Training, Workout, Exercise Guide
Maldonado, Charles
Paperback
Glute Lab: The Art and Science of Strength and Physique Training
Contreras, Bret
Cordoza, Glen
Hardcover
The Swing!: Lose the Fat and Get Fit with This Revolutionary Kettlebell Program
Reifkind, Tracy
Paperback
The Bodyweight Blueprint: Over 70 Workouts to Achieve Your Training Goals
Kolowich Jr, Brad
Paperback
Fundamentals of the Soviet System: The Soviet Weightlifting System
Rojas, Ivan
Sisto, Gwendolyn
Paperback
The Wisdom of Mike Mentzer: The Art, Science and Philosophy of a Bodybuilding Legend
Little, John R.
Sharkey, Joanne
Paperback
Triphasic Training II: 14 High-Performance Methods to Unlock Elite Athletic Development
Nelson, Mike T.
Dietz, Cal
Paperback
The Strength Training Anatomy Workout: Starting Strength with Bodyweight Training and Minimal Equipment
Delavier, Frederic
Gundill, Michael
Paperback
Kettlebells for 50+: Safe and Customized Programs for Building & Toning Every Muscle
Knopf, Karl
Paperback
Strength Training for Beginners: A 12-Week Program to Get Lean and Healthy at Home
Hunt, Kyle
Paperback
Pleasures of Small Motions: Mastering the Mental Game of Pocket Billiards
Fancher, Robert
Fancher, Bob
Paperback
The Bodybuilder's Kitchen: 100 Muscle-Building, Fat Burning Recipes, with Meal Plans to Chisel Your
Stern, Erin
Paperback
Ultimate Kettlebell Workbook: The Revolutionary Program to Tone, Sculpt and Strengthen Your Whole Body
Randolph, Dave
Paperback
The Bodybuilding Meal Prep Cookbook: Macro-Friendly Meals to Prepare, Grab, and Go
Vodrazka, Michelle
Paperback
Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week
Little, John R.
McGuff, Doug
Paperback
The Diabetic Muscle and Fitness Guide: How to Look, Feel and Perform Better as a Diabetic
Graham, Phil
Paperback
The Vegan Bodybuilder's Cookbook: Essential Recipes and Meal Plans for Plant-Based Bodybuilding
Shorkey, Samantha
Paperback
Calisthenics for Beginners: 50 Bodyweight Exercises The #1 Bodyweight Training Starter Guide
Calisthenics, Pure
Paperback
Special Forces Fitness Training: Gym-Free Workouts to Build Muscle and Get in Elite Shape
Hathaway, Augusta Dejuan
Paperback
Workout Log Book: Fitness Planner, Exercise Log Book, Fitness Training Log Book, Workout Schedule Planner, Home Workout Log Book and Fitness Journal,
Publication, Health Tracker
Paperback
Workout Log Book: Fitness Planner, Exercise Log Book, Fitness Training Log Book, Workout Schedule Planner, Home Workout Log Book and Fitness Journal,
Publication, Health Tracker
Paperback
Vince Gironda's Legendary Training Method: Inside the Mind and Methods of Bodybuilding's Most Controversial Trainer-Old-School Physique Science That S
Publishing, Fitness Research
Paperback
The Strength Training Anatomy Workout III: Maximizing Results with Advanced Training Techniques
Delavier, Frederic
Gundill, Michael
Paperback
Figure Competition Secrets: Have a Figure Competition Body in Just 12 Weeks
Sessions, Karen
Paperback
Bodybuilder's Guide to Anabolic Steroids: TRT Cycles, PCT Guide, Types of Steroids, and Hormone Recovery tips.
Research, Bodybuilding And Fitness
Paperback
The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
Cosgrove, Alwyn
Forsythe, Cassandra
Schuler, Lou
Paperback
Joe Weider's Ultimate Bodybuilding: The Master Blaster's Principles of Training and Nutrition
Reynolds, Bill
Weider, Joe
Paperback
Lift to Live: Evidence-Based Strength Training Protocol for Longevity-Minded People Who Want to Build Muscle and Stay Functional for Life
Dos Santos, David R.
Paperback
Bodybuilding 30-Minute Cookbook: Fast and Easy Recipes to Fuel Your Workouts
Boateng, Terence, Rd
Paperback
Strong and Lean: 9-Minute Daily Workouts to Build Your Best Body: No Equipment, Anywhere, Anytime
Clark, Joshua
Lauren, Mark
Paperback
The Mike Mentzer Method: Mike Mentzer High-Intensity Training Principles
Publishing, Fitness Research
Paperback
Gym Bible: The #1 Weight Training & Bodybuilding Guide for Men - Build Real Strength & Transform Your Body
Harlow, Bruce
Paperback
Exercises for Resistance Training: A Practical Guide to Technique, Cueing, and Coaching
Wludyga, Joshua
Tapp, Lauren R.
Paperback
Super Easy Strength Training for Seniors: An 8 Week Progressive Chair Based Strength Program
Bernt, Susanne
Paperback
Heavy Duty Unleashed: The high-intensity training method that builds more muscle in less time
Publishing, Catalyst
Paperback
Weight Lifting Is a Waste of Time: So Is Cardio, and There's a Better Way to Have the Body You Want
Jaquish, John
Alkire, Henry
Paperback
SANDOW'S System: Sandow on Physical Training (ORIGINAL 1894 VERSION, RESTORED)
Sandow, Eugen
Paperback
Max Contraction Training: The Scientifically Proven Program for Building Muscle Mass in Minimum Time
Little, John
Paperback
Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence
Park, Peter
Goodman, Eric
Paperback
Rich Piana: Beyond the Iron: The Extraordinary Life of Rich Piana
Publishing, Fitness Research
Paperback
Calisthenics Workout: Exercises Can Help You Build Lean Muscle and Stay Fit (Workout Routines - Full Body Transformation Guide)
Peterson, Brenda
Paperback
Mastering Women's Bodybuilding With SHE5: Strength Training, Hypertrophy, and Hormonal Strategy for Women Using a 5x5 Barbell Framework
Publishing, Fitness Research
Paperback
Calisthenics Training: The Revolutionary Bodyweight Training Guide (Bodyweight Fitness Training Workouts With 50 + Effective Exercises)
Martinez, Theodore
Paperback
Strong: Nine Workout Programs for Women to Burn Fat, Boost Metabolism, and Build Strength for Life
Schuler, Lou
Cosgrove, Alwyn
Paperback
Training with Medicine Balls for Strength and Mobility: 40 Functional Training Exercises to Build Muscle and Stay Limber
Bruscia, Guido
Paperback
Train Like Lee Haney: A Comprehensive Guide to Bodybuilding Success
Publishing, Fitness Research
Paperback
The Little Black Book of Training Wisdom: How to train to improve at any sport
Cleather, Dan
Paperback
FST-7 Fascia Stretch Training: A Comprehensive Guide to Fascia Stretch Training
Publishing, Fitness Research
Paperback
Kettlebell: The Ultimate Kettlebell Workout to Get Shredded (The Beginner's and Advance Guide to Kettlebells)
Evans, Shirley
Paperback
Train Like Vince Gironda: The Iron Guru's Workout Systems, Diets, and Discipline for Building Aesthetic Illusion
Hamilton, Clayton
Paperback
Arnold Schwarzenegger's Golden Six Workout: The Quick Guide to Arnold Schwarzenegger's Golden Six and Timeless Bodybuilding Techniques
Publishing, Fitness Research
Paperback
The New Rules of Lifting for Life: An All-New Muscle-Building, Fat-Blasting Plan for Men and Women Who Want to Ace Their Midlife Exams
Cosgrove, Alwyn
Schuler, Lou
Paperback
Iron Goddess: Mastering Women's Bodybuilding: A Comprehensive Guide to Nutrition, Training, and Mental Empowerment in Women's Bodybuilding
Publishing, Fitness Research
Paperback
Strength and Conditioning Coaching: Winning Methods, Programs, and Facilities
Boyle, Michael
Paperback
Playing With Movement: How to Explore the Many Dimensions of Physical Health and Performance
Hargrove, Todd
Paperback
The War-Body Manual: Skill-Driven Physical Preparedness for Strength, Conditioning and Combat
Freeborn, Varg
Paperback
The Personal Training Business Bible: How to Build a 6 THEN 7 Figure Fitness Business
Grossman, Jason
Paperback