Senior Fit Solutions™

Empowering Seniors – One Step at a Time

Presents

a STRONG SENIORS™ 6-Week Course

“BEGINNERS STRENGTH TRAINING”

for Women 60+

Course Dates:  9th Sept – 18th Oct 2024

Mondays Wednesdays Fridays In Person, LIVE Online and/or Weekly teaching/workout Videos

Click HERE for Payment Options - Pricing/days/timings

Early Bird 20% discount (EBP20) ends 31.8.24  Sale Pilates members 25% discount (SPM25)

All Memberships include a FREE Door Anchor, 2 x 5kg Loop Bands, Carabiner (Value £30)

Places Limited to 6 Persons

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

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. Live too far away or prefer to workout at home?  Choose to join LIVE online or via weekly pre-recorded videos.

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 damage your joints by lifting a weight that’s too hearvy.  One resistance band can be used to offer a light, easy resistance to a more challenging one.

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 Outline

 

Week 1:

Course Introduction & Initial Strength Assessment

Week 2:

Posture & Core Stability

Week 3:

Upper Body Exercises

Week 4:

Lower Body Exercises

Week 5:

Putting it Together:  Home Workout

Week 6:

Re-Assessment & Future Planning

CLICK BELOW FOR PAYMENT OPTIONS:  Days – Timings – Pricing

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.