This isn’t just a dream; it’s possible when we invest in our strength and health. Think of strength training like putting a down payment on our future adventures and vibrant life!

Now, if you’ve never touched a dumbbell, don’t sweat it (well, not yet anyway!). I’ve got you covered with the why, the how, and a plan that makes it all manageable. So, let’s dive in!

Why is Strength Training Important for women? As we age, our bodies naturally lose muscle mass and bone density, which not only sounds like a boring biology lecture, but something we’ve heard before right? Resist the urge to rush through this information, slow down and take it in.What that really means is that we lose the oomph to do what we love. Strength training, however, is the secret weapon to keeping our bodies strong, resilient, and physically ready to do what we want.

The Science Says So
According to the National Institute on Aging, “Muscle-strengthening exercises, if done regularly, can help prevent the loss of muscle mass, strengthen bones, and even improve balance and coordination.”

For your knees sake, it’s important to have good form with squats, click here to learn about proper form from a trainer with SilverSneakers.

Warm-Up: 5-10 minutes
Start with a brisk walk or light cardio to get the blood flowing. Think of it as waking your body up, like having that first sip of coffee!

Lower Body: Chair Squats (other options: Wall Sit, Squat or Ball Wall Squat)

• Reps: 10-12/Sets: 1-3
  Stand up from a chair without using your hands. It’s a simple but effective way to build leg strength and stability. You’re strengthening muscles you use daily, like when you stand up from a comfy couch. Chair squats are a great place to start or you can experiment with wall sit, ball wall squats. 

Upper Body: Wall Push-Ups, Table Push-Ups, Floor Push-Ups

• Reps: 8-10/Sets: 1-3
• Place your hands on a wall at shoulder height, step back slightly, and lower your chest towards the wall. This move strengthens your arms, chest, and shoulders—no floor required!

Core: Seated Knee Raises, Plank

• Reps: 10-12 per leg/Sets: 1-3
  Sit tall in a chair, hold onto the sides, and lift one knee at a time towards your chest. A strong core helps you maintain balance and stability in all the exciting adventures you’ll be taking.

Full Body: Dumbbell Deadlifts (or grab two cans if you don’t have weights)

• Reps: 8-10/Sets: 1-3
  Stand tall with a weight (or cans) in each hand, feet hip-width apart. Keeping your back straight, bend at the hips and lower the weights towards your shins, then stand back up. This movement is a powerhouse for your legs, back, and core.

Finish Strong: Side Leg Raises

• Reps: 8-10 per leg/Sets: 1-3
  Stand and hold onto a chair for balance, lift one leg out to the side, and slowly lower it. This move strengthens the muscles that keep your hips strong and your balance steady.

Cool Down & Stretch: 5 minutes
Take some deep breaths and stretch your arms, legs, and back. You’ve earned it!

Strength training isn’t about becoming a gym rat or lifting huge weights; it’s about feeling strong enough to live life fully engaged. It’s about being able to hike, travel, play, explore, and embrace new experiences without physical limitations holding you back. You’ve got one beautiful, strong body—let’s honor it by keeping it capable of all the big adventures life has in store.

So, go ahead and pick up those dumbbells (or soup cans!), and remember that with every rep, you’re investing in a future filled with more joy, strength, and adventures. And if you ever find yourself doubting, just remember: You’re stronger than you think and more adventurous than you know!

If you’ve never done it before, you have so much to look forward to. The quickest improvements come at the beginning.⁣⁣⁣

Whole body resistance exercises are designed to keep bones, muscles and stability as we age. Aiming to lift more weight or do more repetitions provides maximum benefit.⁣ Aim for 15-45 minutes per session and  2 – 3 times per week at home or the gym. 

Mobility and balance⁣ training helps us reduce risk of injury, aches, pains and falls. It’s a classic case of, ‘if we don’t use it, we lose it’. But if we train it, we can improve it.⁣ Find what you like to do, try a yoga class, set a time for 5 minutes and do a stretching routine, balance on one leg while brushing your teeth or feel like a kid again and hop on a mini-trampoline.

Walking is incredible for heart mental health. 8000 – 12,000 steps per day (on average) is a great way to stay healthy. But remember, the smallest amount you can do daily still helps.⁣