Women – Strong for Life
Age related hormonal changes in a women’s lifetime are known have a detrimental effect on bone health and connective tissue, but resistance exercises are proven to improve bone density and strength in connective and soft tissue structures like tendons and muscles.
We have designed safe, effective and evidence based resistance and body weight classes for females to improve upper and lower body strength and positively influence bone health as we go through hormone changes. Our classes are based on the physiological evidence of strengthening protocols for strengthening and developing muscle as well as best practice for bone strength to reduce the onset of Osteoporosis (see research references at end of this page).
These classes are suitable for women aged 40 plus and no age limit, inclusive and effective classes.
There will be two levels of classes- an entry level and improver level which will be run twice per week with access to recording of the classes for you to practice at home.
Two categories of classes will be available:
- Entry level for those who have no recent experience (in gym or home_ with resistance exercises and do not engage in regular exercise.
- Improver for those with recent experience (gym based or home) and take regular exercise.
Scientific evidence indicates that women should be engaging with strength exercises 2-3 times a week, so if you are only able to attend one in person class please subscribe to be able to access online or video recording of the class.
STRONG – the types and amount of exercise and physical activity needed to promote bone strength.
STEADY – the importance of including exercise and physical activity to reduce falls and resulting fractures.
STRAIGHT – a focus on ‘spine care’, keeping the back straight. A positive approach to bending, moving and lifting safely to reduce the risk of vertebral fracture, improve posture and relieve pain after vertebral fracture.
Brooke-Wavell K, Skelton DA, Barker KL, et alStrong, steady and straight: UK consensus statement on physical activity and exercise for osteoporosis. British Journal of Sports Medicine 2022;56:837-846.
Foster C. & Armstrong M. E. G. (2018) What types of physical activities are effective in developing muscle and bone strength and balance? Journal of Frailty, Sarcopenia and Falls 3 (2), 58–65.
Grindler N. M. & Santoro N. F. (2015) Menopause and exercise. Menopause 22 (12), 1351–1358.
Khalafi M., Malandish A. & Rosenkranz S. K. (2021) The impact of exercise training on infl ammatory markers in postmenopausal women: a systemic review and metaanalysis. Experimental Gerontology 150: 111398. DOI: 10.1016/j.exger.2021.111398.
Kistler-Fischbacher M., Weeks B. K. & Beck B. R. (2021a) The effect of exercise intensity on bone in postmenopausal women (part 1): a systematic review. Bone 143: 115696. DOI: 10.1016/j.bone.2020.115696.