Strength Training Program for Over 50s
Course Overview
Winter to Spring Wellness Series: Functional Strength & Postural Fitness
Program Focus
- Build functional strength for everyday activities
- Improve postural alignment and balance
- Support joint mobility and core stability
- Activate key muscle groups (glutes, back, core, legs)
- Enhance body awareness and confidence
- Integrate seasonal wellness and breathwork practices
Structure
- Progressive Format: Gentle introduction in early weeks, building strength, coordination, and endurance over time
- Includes: Warm-up, strength sets, postural drills, cool-down stretches, breathwork
Weekly Themes
Week 1: Postural Reset & Breath Awareness
Week 2: Core Awakening & Pelvic Stability
Week 3: Joint-Friendly Strength for Hips & Knees
Week 4: Upper Body Support: Shoulders, Back & Arms
Week 5: Balance & Coordination Training
Week 6: Functional Leg & Glute Strength
Week 7: Whole-Body Integration
Week 8: Posture in Motion: Dynamic Stability
Week 9: Spring Renewal Flow: Mobility & Strength Fusion
Special Features
- Safe for all levels with options for seated, wall-supported, and resistance band variations
- Mindful transitions to encourage nervous system regulation
- Emphasis on "quality over quantity" to protect joints and build control
- Seasonal wellness tips included weekly (nutrition, sleep, hydration, and energy balancing)
Course Outcomes
By the end of this 9-week program, participants will:
- Improve Functional Strength: Develop muscular endurance and strength for everyday activities such as lifting, reaching, squatting, and walking.
- Enhance Postural Awareness: Strengthen spinal alignment, reduce slouching, and build a supportive foundation for better balance and breath.
- Increase Joint Stability & Mobility: Support the hips, knees, shoulders, and spine with low-impact, joint-friendly movements.
- Build Core Strength & Pelvic Floor Support: Engage the deep core muscles and support bladder and lower back health.
- Boost Balance and Coordination: Reduce the risk of falls and increase confidence in movement and mobility.
- Encourage Seasonal Wellness: Transition from winter’s rest to spring’s activation with renewed vitality, energy, and body awareness.
- Cultivate Body Confidence & Mindful Movement: Feel more connected to your body, capable, and empowered in daily life.
Term Dates
Term 3 runs from Thursday 24 July to Thursday 18 September
Parking Discount for Students
Students who participate in this course will receive a 50% discount at Ridge Street Car Park. Simply speak to our team when you visit the Centre, and we’ll register your plate number in our system (please note you’ll need to register your plate each time you attend the course). This discount applies to courses held at the Centre during office hours (Monday to Friday, 10 am to 5 pm).
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