Strong Women Stay Young

by Miriam E. Nelson

Miriam E. Nelson's research created news worldwide when the results were published in the Journal of the American Medical Association. After a year of strength training twice a week, women's bodies were 15 to 20 years more youthful. Without drugs, they regained bone, reversing osteoporosis. They became stronger--in most cases even stronger than when they were young. Their balance and flexibility improved. They were leaner and trimmer, while eating as much as ever. What's more, the women were so energized, they became 27 percent more active. No other program--whether diet, medication or aerobic exercise--has ever achieved comparable results.



Strong Women Stay Young shows women how to get the same remarkable benefits at home or office, working out just twice a week. Individualized instructions get couch potatoes started--and help exercise buffs break through plateaus. Significant improvements are seen after just four weeks. This major new book



Eight simple exercises done standing or seated--no sweat, no special clothesFully illustrated step-by-step instructions that any woman can customize to her needsImportant new information for women on muscle, bone, balance and fitnessInspiring stories of women age 35 to 89 who transformed their lives with this programProgress logs for the critical first twelve Complete strength training program to do at the gym

Genres: Health, Nonfiction, Self Help, Fitness, Womens

288 pages, Paperback

First published January 1, 1997

Reviews

[Negin · Rating 5 out of 5]

This book had been book sitting on my shelf for the longest while. I decided to pick it up once I realized that I was getting tired of feeling that my body was turning to mush. This book has inspired me to start strength training once again.

The advice is good, solid, and thoroughly researched. This program was tested among seniors. The exercises are easy to do and are ones that I am already familiar with. There are eight exercises that take about 20 minutes to be done twice a week. It’s suggested to gradually increase the level of weights. There are five additional exercises for those who wish to do more.

Adjustable ankle weights and a few dumbbells are needed. I have enough dumbbells, but I will need to order ankle weights. I already have some, but I think I’d like to improve on the ones that I have. My ankles are weak, and I know that it’s important to strengthen them in order to improve balance and to hopefully prevent falls.

What I really appreciated was the chart that gave suggestions as to the maximum amount of weight for each exercise according to one’s age group. I love customized charts and suggestions like that! There’s even a chapter and guidelines for men.

I would recommend this book to all adult women (and men), but especially to those who are concerned about so many different areas when it comes to aging, including wellness and feeling your best.

[Robin · Rating 5 out of 5]

When rating an exercise/health building book, I ask myself several questions. Is the plan based upon scientific study? Does that study apply to someone of my physical traits and do I want to achieve similar health goals? Did the group that became fitter in the study maintain that fitness years later? Is the program safe for me and are safety issues addressed? Is the plan clearly defined? Is the time and money commitment going to work for me? Is there an easy method to track one’s progress? Is each exercise described and illustrated adequately to enable the reader to perform the exercise safely and effectively? Is any needed equipment carefully defined, with sources provided? Did the author motivate me to actually start the program? Am I seeing the expected results or better? In the case of this book, the answer to all of my questions was yes.

Essentially the plan consists of two forty-minute home-based weight lifting sessions per week. The amount of weight is started at a safe level, calculated by age and fitness level, and is increased as one gets stronger, to 80% of the maximum amount that one can lift. The exercises consist of three simple standing/seated leg lifts, three simple standing /seated arm lifts, and two balancing exercises done without weights. There are five extra exercises that can be added for core strengthening once strength, balance, and endurance increase. The exercises are targeted at women from age 30 to 70-plus, and can be adapted for men (though detailed quantitative instructions for this are not within the scope of the book). Necessary equipment is a pair of adjustable-weight 20-lb. leg weights and a few appropriate-size free (handheld) weights.

The author, a Tufts University professor of health, did a one-year study implementing this program with women aged 50s through 80s. This was a follow-up to shorter studies done with the same high-intensity program by her Tufts colleagues on young men and on elderly (80s and 90s) men and women in nursing homes. All three studies resulted in the participants increasing strength and muscle mass. Dr. Nelson’s study also showed that participants improved balance, flexibility, and energy, controlled their weight while losing inches, and stopped or reversed bone loss. The latter is Nelson’s area of specialization, and she also comments about the aging female body’s calcium requirement and how to fulfill it.

In addition to carefully explaining and illustrating how to perform the exercises safely and effectively, Nelson provides profiles of the different ways that women might approach this exercise program. She solves problems that women might encounter, such as motivation, how to find time to exercise, how to choose and purchase weights, and how to safely store the weights. She supplies charts to determine the amount of weight to start with and the final weight target for optimal strength without overdoing it. She also provides forms for tracking progress. Her clear, concise explanations make the exercise program easy to follow.

This book will be of interest to women who are concerned about osteoporosis-type bone loss and/or diminishing strength, energy, and balance due to aging. It’s particularly well suited to women who want to work out at home, although there is also a chapter about using health club machines to perform adaptations of these exercises. Men who want to maintain or improve strength and endurance as they age will also find this book beneficial.

[Shyamala · Rating 5 out of 5]

Having taken a long break from strength training, I have intermittently restarted it but without continuing it for a long time. I didn't find success with trainers since they didn't understand my chronic condition and we're trying to push me over my limit (this probably made them feel like good trainers) or made me feel lazy for not trying.

Having worked with good physiotherapists, I knew what I was looking for - a no nonsense plan that didn't make me overdo but still find results. This book is an absolute beginner level program which helps not only with doing the exercises well but helps with planning for one. It also explains how to measure progress and how to increase intensity. This acts also like a reference book to build the program as we go.

Can't wait to actually start the program, the review is for the easy to understand text and breaking things down to basics.

[Karin · Rating 4 out of 5]

This is a reread, and I'm extremely happy I pulled it off of my shelf for a reading game. Why? Because when I injured myself a few years ago, I stopped doing this until I recovered, but then had never gone back. This is still pertinent and relevant (men, there is even a chapter for you). The summary really tells you more about what it entails, but in short; strength training, done correctly, not only helps prevent and even reverse osteoporosis, but it improves a number of other things in health, especially in adults over 40.

[Amber · Rating 5 out of 5]

This book is geared towards older women (like post-menopausal women), but I felt like a winner for getting the lessons early! It has a lot of explanation about bone loss and weight-lifting, which convinced me to try lifting for the first time in my life, and I LOVE IT! I am so much stronger than I've ever been--I actually have muscles on my spaghetti arms now! It's fun to track my progress, too. I highly recommend this book to all women, any age.

[Mikell · Rating 4 out of 5]

I'll be in the gym tomorrow! This book gives a broad overview of the strength training for women. It begins with the benefits, including improved muscle tone, strengthening bones and teeth, benefits for the heart, balance, reducing arthritis, depression, high blood pressure and fibromyalgia. There were sections on choosing equipment, a gym and a trainer. Eight specific exercises and a chart for a recommended progression of goals gave clear guidelines. The five stages of change clarified the steps involved in committing to a weight lifting program and gave specific steps that can be applied to all areas of change. I was mildly curious about weight training when I opened the book. Now that I read it, I am convinced that the benefits are well worth the effort, and the thought of beginning the program is doable and exciting!

[Sasha · Rating 5 out of 5]

Despite it being dated, this book had been a game changer for my patients. I discovered that I haven't been pushing them to their full potential and in the 3 weeks that I have begun to implement some of the exercises in this book we have seen positive changes! Earlier today 2 patients thanked me for helping them. One was so excited to show me how easier it is for him to stand on his own exclaiming, "it's working!"
I originally checked out this book to help motivate me, and I'm so thankful instead that it has improved my skills as an occupational therapist instead.

[Liaken · Rating 5 out of 5]

This is a well-written book that I think all women should read to understand the importance of muscle and how it affects bone retention or loss. Even further, it shows how easy it can be to maintain your muscle as you age or are going through depleting illnesses (like adrenal fatigue--that's why I picked up the book). The research is excellent, the writing is clear, inviting, and enjoyable, the exercises make perfect sense. Now I just need to get started!

[gremlin · Rating 4 out of 5]

This discusses the scientific studies that showed how strength training will help everyone, even elderly women, and the benefits gained - not just strength, but balance, and stopping or reversing bone loss. The home program is designed for people who simply aren't very strong at the beginning, and all exercises are doing either sitting or standing - no getting down on the floor. There's also a version of the program for doing at the gym, additional exercises that can be added or swapped later as you get stronger, and a chapter for men who want to do the program too.

I'm not post-menopausal just yet, but I haven't done strength training in years, and could definitely use some help. I'm only a couple of weeks in, and I did have to replace the overhead press with another triceps exercise (re: the physical therapist for my shoulder), but so far this is taking me closer to 50 minutes than the 30-40 indicated in the book. Maybe I'm doing the exercises slower than expected, or accidentally taking longer rests in between? The anticipated results are definitely worth the investment in the ankle weights (already had the dumbbells), and spending an hour a couple of times a week. Plus you can do arms & legs separately if needed for time or energy.

[Angel Avery · Rating 5 out of 5]

Dr Nelson did a scientific study that was published in the American Medical Association, of tracking women who did this specific strength training routine twice a week for a year, and all of the positive results the women gained. This book is about those exercises along with the evidence. Very compelling!

My sister in law recommended this book to me and I'm very glad I got a copy!
And while I'm mostly fit and ridiculously healthy, I figure a bit more workout can't hurt and might be handy to handle whatever these post-apocalypse times might throw at me.

While I already have my routine, I'm adding this one on top of that. This book even had me find and buy 20# ankle weights for 3 of the exercises! 🤣(waiting for them to come in).

[Tammy Aston · Rating 5 out of 5]

I start and stop exercise programs all the time. I normally fizz out after a few sessions. I get too sore. Even the beginner programs are too hard. I think this book is exactly what I need. It includes weight goals and levels of training. It starts easy at 50-60% and teaches you how to progress towards a goal of 70-80% exertion. I bought a small notebook and created a plan. I start next Monday, April 17. I’ll let you know how I do!

[Kaye · Rating 5 out of 5]

As exercise books/programs go, this one is super. In this revised edition, the exercises have been updated, there are different ones and fewer resulting in a shortened exercise session. All very sensible. The science is there, but you're not drowned in it. Starting again and hoping to stay with it this time.

[Amy · Rating 4 out of 5]

This book is about an exercise program using free weights which can be done at home twice a week for a half an hour. Research evidence is presented which says this program will improve strength, muscle tone and bone health. Sounds good on reading, I will need to test efficacy and my ability to get started and stay with the program.

[A.soorianarayanan · Rating 5 out of 5]

Good book for starting strength training for women and men beyond age 40. Selected exercises using free weights to do at home twice a week to strengthen your bones and gain more power . Explained how to do the exercises avoiding any injury.

[Kaye · Rating 5 out of 5]

Have started this program a couple of times. Now have the more recent edition.

[Maurya · Rating 5 out of 5]

Great book to remind me to take care of myself - and the whys, and some ways to do it. I keep referring back to it - and am currently waiting for my leg weights - so I can really give it a go.

[Pam · Rating 3 out of 5]

This book has been on my shelf for many years. Was cleaning out and decided to read it. Quick read, good exercises. Proof will be in the results.

[Holly Armitage · Rating 3 out of 5]

One can always hope!!

[Dee Tighe · Rating 4 out of 5]

Good program.

[Kate · Rating 3 out of 5]

A bit dated, but most of the basic info is still useful

[Jamie · Rating 4 out of 5]

Every woman 50 and over should read this book! The 8 beginning exercises take about 30 minutes to complete!! Every woman over 50 must do these exercises to help with their bone density!

[Merrilee Frankish · Rating 4 out of 5]

Written last century, this book contains timeless advice and words of wisdom. Exercises, scientific research and a programme that will keep us young, are clearly described.

[Pamela Sue · Rating 4 out of 5]

Easy to read. Simple exercises but still a little challenging.

[JoAnn Rabideau-Reinhardt · Rating 4 out of 5]

This book is very informational for building strength, establish route for building body mass.

[QuakerMaid · Rating 4 out of 5]

My doctor suggested me reading this book. SO far, so good. I'm now at the point where it's explaining muscles and how they work and can be exercised.

The exercises in this book are, mostly, too 'starter' for me ~I've been an exerciser my whole life. There are a couple that I can use.

The only, but very important, thing I appreciate about this book is it explains what osteoporosis is, using photos, and then explains HOW exercise prevents it. I've just been hearing that it does with no explanation how. So I hadn't believed it until reading this book.

Also, explained is how muscles work and repair. Photos of the body muscles is included.

There is a section about basic gym machines. I don't go to a gym, so I can't use that.
In the last chapter is a graph for me to use to show my improvement in exercising. I might actually do this to see if I truly am beyond this 'starter' point.

All said, I think this book is good for those interested in exercise, osteoporosis, and muscle growth.

[Belle Meade School]

613.7

[Sandra · Rating 5 out of 5]

[I specifically recommended this book to a lot of female friends on Goodreads, just because I think it's a great idea for all of us!] 2018 Update: I started doing these exercises on my sabbatical, and they are really easy to do, and even easy to fit into the day (the whole routine, including breaks between sets, is about 20 minutes, if that). That said, I can definitely tell that I have not been utilizing many of the muscle groups. So even though I started at low weights (3 lbs on each leg and 3 pound dumbbells, but I'm doing some on the Aero Pilates machine, so I have body weight added, I think) I can feel a difference. The idea is to gradually -- but not too gradually, every few weeks maybe -- increase the weight so that doing two sets of 8 for each exercise leaves your muscles feeling really used, perhaps at 80% capacity, if I remember correctly.

2017: I wish all the women I know -- heck, all women in general -- would read this. All women, that is, who don't currently do any kind of strength training.

Nelson makes it ridiculously easy: Do these 8 exercises, gradually increasing the weight (that's crucial: lifting 3-lb. cans of tomatoes forever doesn't get you strong) and doing this routine twice a week will strengthen you. Even if you're 90 years old. *Especially* if you're 90 years old!

There are extras: more exercises, if you want them, lots of info about how this works -- but the core program is ridiculously simple. Not simple as in most books of "keeping fit after 40" (or 50 or 70 or whatever), which usually suggest a "simple" program of "here are 8,000 exercises, and all you have to do is figure out which ones you need and the order in which to do them and then keep adding/ changing them FOREVER" business. Just 8 exercises, a small investment in dumbbells and ankle weights, and start.

[Robin · Rating 4 out of 5]

As someone who is fascinated with physical fitness and staying fit into my old age, this book was right up my alley. It convinced me that strength training is important and I will start a strength training program. I skipped much of the book, since I already know so much about fitness. I gave the book a four, since I already knew so much of the material. It would be a five if you were a newby to fitness.

[Joy]

This scientifically proven strength-training program:

Replaces fat with muscle
Reverses bone loss
Improves energy and balanceRevised--new streamlined program!

The scientifically proven strength-training program that turns back the clock for women aged 35 and up--from the famed research labs of Tufts University

[Ruth · Rating 3 out of 5]

Not a great work of literature, but it had the info I was looking for on a simple strength training workout designed for women of a certain age. Not that I'm any certain age.... It's aim is to prevent loss of muscle mass and bone density and to protect joints.