Senior Fit Solutions™
Empowering Seniors – One Step at a Time
Course testimonial by Ann Rance
Presents
a STRONG SENIORS™ 6-Week Course
“BEGINNERS STRENGTH TRAINING”
for Women 60+
28th April – 6th June 2025
Mon & Wed In Person + Fri /Sat at Home
Includes a FREE Door Anchor, 2 x 5kg Loop Bands, handles, ankle straps, Carabiners (Value £50) suitable for home use
Why YOU Should Sign up to this Course
Are you a woman over 60 who is starting to feel ‘old’, less able to do the things you love to do and perhaps starting to feel a few more aches and pains? Do you want to maintain your quality of life and independence and avoid disability and disease – or perhaps manage it better?
Do you want to get stronger but don’t know where to start, and perhaps you hate gyms.
Sign up to Anita’s unique Beginners Strength Training course for women over 60 and learn a new way to strength train – no more gyms and easy to set up in your own home. All you need is a door with a small amount of space and the equipment which is included in your course registration: a door anchor, 3 carabiners, 2 5kg loop bands, handles and ankle straps. Check out this short video to see how easy it is to assemble.
Why Anchors and Bands?
- When using resistance bands attached to an anchor point (door) instead of dumbbells (free weights) and gravity there is no need to get down and up from the floor
- Bands have a variable resistance instead of a fixed resistance like freeweights. This makes bands friendlier on the joints and safer on the back.
- As most exercises are executed in a standing position (chair modifications available) all exercises use your core and other postural muscle thus making all exercises functional and relevant to your every day life
Whether you’re looking to increase muscle mass or bone density, lose weight (bodyfat) or just improve your overall strength and fitness, this course is perfect for you!
You’ll learn proper form, technique, and how to use equipment safely.
Don’t worry if you’ve never used resistance equipment before – this course is all about starting at the beginning and building your strength from there.
Attendees will receive a Beginners Strength Equipment Package: door anchor, 2 x 5 kg loop bands, carabiner (valued at £30).
Why Listen to Me?
I have been passionate about strength training since 1978 when I discovered it was the best way to burn body fat after I’d gained 1 stone. I later realised that being strong had many other advantages: I was able to carry my own windsurfer down to the water’s edge instead of asking the guys to help me and I’m also able to handle my 200kg motorcycle.
Since turning 60, I realise that strength training is not an option if I want to keep doing the things that I need, want and love to do well into later life.
I’m a Pilates Teacher, Functional Ageing Specialist, Cardiac Fitness Specialist and a Strength & Conditioning Coach. I’m passionate about maintaining my own health & fitness and enhancing the lives of other women over 60 through healthy lifestyle behaviours with a strong emphasis on Strength Training.
COURSE CONTENTS
Week 1
Course Introduction
Basic Principles
Initial Strength Assessment
Application of Basic Principles to Upper Body exerises (Pulling and Pushing)
Weeks 2/3
Review of Week 1
Adding Basic Warm Up
Introduction of Lower Body exercises
Stretching
Week 4
Review of Weeks 2/3
Warm Up
Single sets of Upper & Lower Body exercises
Additional Stretches
Week 5
Review of Week 4
2 Sets of Main Exercises (Upper Body & Lower Body)
All Stretches
Week 6
Review of Week 5
Full body strength training workout
2 Sets of all Exercises
Re-Assessment & Future Planning
Reserve Your Spot NOW & Join the STRONG SENIORS™ Programme TODAY!
2 Weekly in person classes
Mondays & Wednesdays + Fridays at home
12-1.30
+ Weekly Exercise Video Review
Includes Equipment Package (Value £50)
£599
EARLY EARLY BIRD 50% off ends 30th March 2025
EARLY BIRD 25% off ends 14th April 2025
Terms & Conditions:
- Non-refundable
- Transferable prior to start of course
- All materials are for use by the participants only and may not be copied or sent to 3rd parties.
Q & A
Q: Can you build muscle after 60 years of age?
A: It’s not too late to start; in fact, studies show the body remains responsive to muscle-building exercises, regardless of age and when you begin. “Building muscle after age 60 can lead to improved mobility, stability and strength.
Q: Is strength training safe for women over 60?
A: Yes, strength training is not only safe but highly recommended for women over 60. It helps improve muscle strength, bone density, balance, and overall functional fitness, all of which are crucial for healthy aging. With proper guidance, exercises can be tailored to suit individual fitness levels and health conditions.
Q: How often should women over 60 do strength training?
A: Ideally, strength training should be done 2-3 times per week. This allows enough time for muscle recovery between sessions while consistently building strength. Start with shorter sessions and gradually increase the duration as your body adapts.
Q: Do I need to lift heavy weights to benefit from strength training?
A: No, you don’t need heavy weights to see benefits. Lighter weights, resistance bands, or even bodyweight exercises can be very effective, especially for beginners. The key is to focus on proper form and gradually increase resistance as your strength improves.
Q: How can strength training help with bone health?
A: Strength training is one of the best ways to improve bone density and prevent osteoporosis. When muscles contract against resistance, they stimulate bone growth. Weight-bearing exercises, in particular, encourage bones to become denser and stronger, reducing the risk of fractures.
Q: Will strength training make me bulky?
A: No, strength training won’t make you bulky. Women generally do not produce enough testosterone to develop large, bulky muscles. Instead, strength training will help tone and shape your muscles, making you feel stronger and more defined without adding significant bulk.
Q: How does strength training benefit overall health and wellbeing?
A: Strength training enhances muscle mass, improves metabolism, and boosts cardiovascular health. It can also reduce the risk of chronic conditions like arthritis, diabetes, and heart disease. Mentally, regular exercise can reduce stress, improve mood, and boost self-esteem.
Q: How long will it take to see results from strength training?
A: While everyone’s body responds differently, you can expect to notice improvements in strength, energy, and mobility within 4-6 weeks of consistent training. Visible muscle tone and other benefits, such as better balance and reduced joint pain, will continue to develop over time.
Q: Do I need special equipment to start strength training?
A: You don’t need much to get started! Basic equipment like a door anchor and a set of light resistance bands can be used. It’s also possible to use traditional dumbbells for certain exercises. Bodyweight exercises are also effective to start with and require no equipment at all but as you progress you’ll need to add external resistance.