Strength training: How, why and where?
Ask yourself the following questions.
- Are you over 50?
- Would you like to enjoy a more independent and active lifestyle, now and into the future?
- Do you want to improve your golf, tennis or bowls game, walk or cycle faster or further?
- Would you like to meet other people your own age in a supportive, friendly environment?
If you answered ‘yes’ to any of the above questions, you should consider strength training.
What is strength training?
Strength training (or resistance or weight training as it is sometimes called) involves use of weights (hand weights, machines or even your own body weight) to build muscle strength and endurance. To be effective, the program must be progressive—as you become stronger, the weights you use should increase.
Why should I do strength training?
Strength training has benefits no matter what your age, but it is particularly important for older people. As we age, we lose muscle mass and bone density, resulting in the much of the loss of function we associate with getting older.
But you are never too old to gain muscle strength—and that’s not all you can gain! An appropriate strength training program can also assist you in:
- Maintaining (or regaining) your independence and ability to do day-to-day tasks and leisure activities—shopping, playing with the grandchildren, gardening, getting out of chairs and climbing stairs
- Improving your posture, balance, coordination and flexibility
- Feeling better about yourself—more confidence, self esteem and capacity to enjoy life
- Preventing or improving management of chronic conditions such as arthritis, osteoporosis, type 2 diabetes and cardiovascular disease
- Managing your weight – as with any exercise you are using more energy than you would if you were not being active.
What is special about Living Longer Living Stronger?
Our Living Longer Living Stronger™ partners provide strength training programs specifically designed to meet the needs of older people, including:
- Initial and ongoing assessments so your program can be tailored to your specific needs and abilities
- Fully qualified and committed instructors
- A safe, supportive environment
- At least two group sessions a week, at a cost of around $5 per session
- An opportunity to socialise over a cup of tea or coffee after each session.
Living Longer Living Stronger™ programs are offered at a range of venues across Victoria, including community health centres, fitness and leisure centres and neighbourhood houses.
Click here to read the research report by the National Ageing Research Institute.
How do I find out more?
Check the relevant Living Longer Living Stronger™ centre listing below to find a provider in your area.
Alternatively, call us on 1300 13 50 90 or email firstname.lastname@example.org for more information.
Enter your town or suburb name and one or two of the following key words (for example, strength training, stronger, living longer) in the Search for box and click Quick Search.
What brochures does COTA Vic have?
COTA Vic has a series of brochures on Living Longer Living Stronger and Strength Training in languages other than English. Please click on the links below to view or down load copies of the brochures.
Improve Your Life – No Matter What Your Age! (Brochure)
Improve Your Life – No Matter What Your Age (Poster A2)
Strength Training (English)
Strength Training (Polish) (Italian), (Greek), (Chinese), (Vietnamese), (German), (Arabic)
Are you a Living Longer Living Stronger provider?
Or would you like to be?
For more information on how your facility can offer Living Longer Living Stronger™, click here