Senior Fit Solutions™

Empowering Seniors – One Step at a Time

Course testimonial by Ann Rance

3 Feb -14th Mar 2025

Last few places!

Mondays Wednesdays In Person + Friday at Home

All Memberships include a FREE Door Anchor, 2 x 5kg Loop Bands, handles, ankle straps, Carabiners (Value £50)

Why YOU Should Sign up to this Course

Come and join us at Sale Pilates for a fun and empowering course designed specifically for women over 60 who are new to strength training or who wish to learn more.

No more male dominated, unattended  gyms;  no more having to get down to the floor for your exercises and then the effort of getting back up again.

Lockdown revolutionised fitness with the introduction of  door anchors and bands.  We no longer need to lie down or bend over to accommodate the effects of gravity.  We no longer need to invest in a range of dumbbell weights or chance the risk of injuring your joints by lifting a weight that’s too hearvy.  One resistance band can be used to offer a light, easy resistance to a stronger, more challenging resistance.

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 it’s not an option if I want to carry on doing the things that I need, want and love well into later life.

I’m a Pilates Teacher, Functional Ageing Specialist, Cardiac Fitness Specialist and a Strength & Conditioning Coach who’s passionate about enhancing the lives of women over 60 though healthy live style behaviours with a focus on Strength Trainnig.

COURSE CONTENTS

Week 1
Course Introduction
Basic Principles
Initial Strength Assessment
Review of getting up from the floor Practice #1
Application of Basic Principles to Upper Body exerises (Pulling and Pushing)

Weeks 2/3
Review of Week 1
Getting up from the floor Practice #2
Adding Basic Warm Up
Introduction of Lower Body exercises
Stretching

Week 4
Review of Weeks 2/3
Warm Up
Getting up from the floor Practice #3 & 4
Single sets of Upper & Lower Body exercises
Additional Stretches

Week 5
Review of Week 4
Getting up from the floor Practice #5
2 Sets of Main Exercises (Upper Body & Lower Body)
All Stretches

Week 6
Review of Week 5
Getting up from the floor – putting it all together
Full body strength training workout
2 Sets of all Exercises
Re-Assessment & Future Planning

Terms & Conditions:

  1. Non-refundable
  2. Transferable prior to start of course
  3. All materials are for use by the participants only and may not be copied or sent to 3rd parties.
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.

REVIEWS

Click HERE to watch what Helen has to say about my Anchor Strength programme

Click HERE to read what my other Clients say about me