What is the 8 week beginner strength series?
Specifically designed for midlife women looking to improve their fitness, this programme will take you through the basics of strength training and progressively challenge you as you work through the weeks.
I created this beginner program because I want to lower the barrier to entry for all women who want to build strength, There are always new diets and training methods, however the one area of training all medical experts and scientists agree on is that lifting weights is vital to ageing well. This is for a few reasons
Metabolic Health - Strength training helps increase muscle mass. The more lean muscle we have, the better our metabolic health, making it easier to maintain a healthy weight as we age.
Bone Health - Regular strength training can improve bone density, reducing the risk of osteoporosis and fractures.
1 in 2 women over 55 will sustain an osteoporotic fracture. The most common being in their hip, shoulder or wrist, all of which can severely impact their independence and overall quality of life.
Balance and stability - Strength training enhances core strength and stability, helping to prevent falls and injuries, which are more common in midlife. See point above.
Mental well-being—Strength training can reduce symptoms of anxiety and depression, promoting overall confidence and well-being.
Did you know...
Women lose 3-5% of muscle mass per decade starting at 35.
By 50, strength losses can be as high as 15% a decade.
Perimenopause accelerates the loss of both bone density and muscle loss
By 60, muscle mass is lost at a rate of 1-2% a year.
Fewer than 15% of women aged 40-60 lift weights regularly in the UK.
This means that unless you train and fuel your body correctly, your body composition changes with each passing year.
But, you still have time. It's not too late!
Why I created this program
Engaging in strength training has the potential to not only transform your physical appearance but also to enhance your overall quality of life.
This programme was created for women in midlife who crave efficient, effective, and results-driven workouts, all without the hassle of going to a gym. It is also designed for those who may feel they need help figuring out where to start or who have tried other exercise programmes with no results.
During menopause, the decrease in oestrogen accelerates muscle weakness and bone loss. Strength training has undeniable benefits: It promotes bone density for stronger bones, increases muscle mass, enhances metabolic rate, improves strength and body image, fosters independence as we age, and enhances body composition. And so much more!
Over the years, I have spoken to countless women who are frustrated with the body changes that occur as we get older. No matter what they do, they are not achieving the results they desire. They lack proper guidance and information, either because they don’t know where to find it or because they suffer from information overload and are confused by all the options thrown at them daily.
This is why I created this programme. I have drawn on my experience as a PT and menopause health coach to design a solution for you!
This is it!
What can you expect at the end of
8 weeks?
This programme will introduce you to the basics of strength training - you will finish knowing how to lift weights and keep yourself strong.
You will start to change your body composition from having less body fat to more lean muscle and definition.
More lean muscle will improve your resting metabolic rate, making it easier to manage your weight.
You will be improving your bone health, reducing your risk of osteoporosis, falls, fractures and frailty as you age.
Regular strength training will improve your insulin sensitivity as increased muscle mass helps to regulate your blood sugars more effectively. This lowers your risk of developing type 2 diabetes and helps to manage sugar cravings.
Establish sustainable exercise habits that will serve as the foundation for long-term success in your fitness journey and for longevity.
You will be so surprised at how your confidence increases as you get stronger across the weeks. Feeling strong has a positive, powerful knock on effect to all areas of your life.
To make the most of this program you will need
A yoga mat
Resistance bands
Two sets of dumbbells
2kg and 4kg are ideal starting weights
The 8 week beginner strength series
will help you get stronger and improve your body composition and bone density without getting injured or spending hours in a gym.
Your future starts today.
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© 2023 for Edwina Jenner Created by Hannah O'Donnell