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
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About the tutor
Heather Crowe
Namaste, I’m Heather (aka Yogabindu) I love yoga and living a yogic lifestyle. I have been practicing various yoga styles since 1987. Including Hatha, Ashtanga, Vinyasa Flow yoga, Satyananda yoga, Kundalini Yoga, and Yin yoga. I have been teaching yoga since 2003 and started teaching yoga here at North Sydney Community Centre 2015. My qualifications include Certified Foundational Yoga 2003, Diploma of Hatha Yoga Teacher Training (415Hrs) with Mark Obrien. 2006, Yoga Therapeutics Teacher Training with Judith Lasater 2006, SynchroDestiny with Deepak Chopra 2006, Sacred Light Medical Intuition 2007 with Silvana La Pegna, Certified Level one Instructor of Kundalini Yoga, 2008, Ki yoga 2008, Satyananda Yoga Teachers Conference Koshas-unfolding the self 2008, Diploma of Satyananda Yoga Training 2009-2012, 200hr Flow Yoga Tracher Training 2012, Chakra Prana Vinyasa Teacher Training 2018 with Shiva Rea, Fascia Release for Yoga with Ariele Foster 2019, 100 Hr Level 1 Insight yoga Teacher Traiing Yin yoga and Yin/yang and Mindfulness Meditation with Sarah Powers and Ty Powers 2018, 50 Hr Yin Yoga teacher training with Bernie Clark and Diana Batts 2020, 4.6 CEC course on Vinyasa Fundamentals 2021, 1Hr CEC course on Fundamentals of Pranayama 2021, Diploma in Integral Sound Healing 2020.
I am passionate to share the teaching of yoga to bring more happiness, peace and joyful bliss into your life to help you balance your mind, body and soul.
I look forward to seeing you on the mat
Om Shanti.
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