Strength training for sedentary women over the age of 40? Yes!
As a health educator for 20 years, I have implemented countless health programs in my local community. One program, Strong Women, is one of my favorites. This is because it is not only beneficial for participants, it is actually fun!
There are several factors that make Strong Women such a special program. First, it encourages women who may have never strength trained before to give weight lifting a try. Next, it incorporates balance exercises to lessen the risks of falls. Another component – nutrition for older adults – provides essential information for improved eating habits. Finally, the program includes strength exercises targeted at different areas of the body.
It may sound like a complicated class, but it really isn’t. The sessions I teach run for 8 weeks, 2 times per week, 1 hour each time. Each class begins with warm-ups, followed by upper body exercises, including bicep curls. Next, we move to mat work, which build core, leg, and arm strength. (Usually the side leg lifts elicit the most groans from participants!) The class then does balance exercises, followed by a cool down period.
Are you thinking, “What is the fun part?†Well, the best part of this class is the camaraderie that results by the end of the 8 week session. The fun comes when the participants laugh at their fitness struggles, when they encourage each other to add more weight or to do one more leg lift, and finally when they rejoice at weight loss and strength gains.
Two past participants hold special places in my heart. The first, I’ll call Carol. When Carol began her first Strong Women class, she had just lost her daughter to cancer. As you can imagine, much of the joy had went out of her life. She sat alone in her apartment with her cat – sad, lonely, and sedentary. She never stated why she chose to join the class, but at the end of the 8 weeks, she was a new woman. She was stronger both physically and mentally. Most touching was when Carol confided in me that the class gave her a reason for living again.
Another participant, Delores, could be the Strong Women “poster child.†Although 75 plus years young, she is fit and trim…actually, she lifts as much weight as I can. Delores serves as a role model for the other ladies. Although many of them are afraid at first to give the program a try, Delores (not her real name) encourages them to try just by having been successful herself.
As you can see, Strong Women is a great program. It builds muscle strength. It builds bone mass. It aids balance, which reduces the risk of falls, and it encourages formally sedentary women to exercise. What a rewarding program!
2 Quick Facts About Strong Women
1. It is an evidence-based program developed by Dr. Miriam Nelson of Tufts University.
2. You need a doctor’s approval to begin this exercise program.
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