Over 40's Strength Program

Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. This involuntary loss of muscle mass, strength, and function is a fundamental cause of and contributor to disability as we age. However, these changes in muscle mass can be counteracted by resistance training, which increases muscle protein synthesis in both younger and older adults. 

Strength training can also improve blood pressure: Recent studies have shown that a program of regular weight training decreased blood pressure in middle aged hypertensive men, which reduced their risk of heart disease and stroke by nearly half.

We need muscle strength for everything we do - whether it is laughing, gardening or taking the dog out for a walk. But the muscles that we are often not aware of in everyday activities – the muscles of our lower back – are especially important. These muscles are crucial in supporting our overall posture and stability. If they are weakened, the spine loses its most important supporting pillar, resulting in what are sometimes very series aches and pains.

At the start of training, the strength curves of the muscles are frequently less than optimal due to having been “distorted” by monotonous everyday stresses. In the long term, this increases the risk of injury and causes wear, tear and pain. During the first training phase, you will adjust your strength curves with the aid of our “correction programs”, providing a robust foundation for follow-up training.

According to Osteoporosis Australia, 67% of Victorians aged 50 years and older were living with osteoporosis or osteopenia in 2017. 

A common myth for clients with osteoporosis is that resistance training is unsafe and can lead to fractures. However, numerous studies have shown that progressive resistance training is actually one of the most effective forms of exercise for clients with osteoporosis due to the dynamic and rapid loading of bones which induces bone strains. A consistent strength training program is important for the maintenance and improvement of bone health.

Despite the body of evidence on the positive health benefits of physical activity, 45% of over 60-year old's, and 75% of over 70-year old's fail to meet minimum WHO physical activity recommendations. Common barriers for older adults to complete the minimum physical activity guidelines include confidence and concerns around and safety in completing exercises.

Our training facility is designed to support our clients, with a quiet, non-invasive environment that has a focus on physical performance, rather than physical aesthetics. With an average client age of 55, our members are able to develop train in a safe and supported environment.