Strong Bodies Strength Training Program
Community-based strength training for healthy aging.
What Is Strong Bodies?
Strong Bodies is a community-based low-impact strength training program for older adults. It was developed at Tufts University and is based on over 20 years of research on the benefits of strength training for healthy aging.
Our bodies begin to lose muscle starting around age 40, so strength training is increasingly important as we age to help us maintain strong muscles and bones and good balance. This can reduce the risk of injuries and help us stay independent for as long as possible.
Participants meet two days per week for 1 hour each over 12 weeks, for a total of 24 sessions.
What Makes Strong Bodies Unique?
- There are 8–12 exercises that are done using body weight, hand weights, and ankle weights. By including upper body, lower body, and balance exercises, you get a full-body workout that aims to improve strength, balance, flexibility, and endurance.
- Each exercise is done in 2 sets of 10 repetitions. Each repetition is done on an 8-count. That slowness adds resistance, helps ensure the exercise is done correctly (rather than rushing through the movement), and helps you avoid injuries that can happen from doing quicker movements.
- A trained instructor (or two) teaches proper form, offers modifications, and provides guidance, support, and encouragement along the way. Even though the exercises are pre-determined, instructors will work with you to make sure they address your needs and abilities (for example, shoulder surgery or arthritis pain) so you can do each exercise safely.
- Exercises can be done sitting in a chair, holding on to a chair, and free-standing. This provides opportunities for individuals of all abilities and mobilities to participate. As your strength and balance increase, you may find you need to rely less on a chair for support.
- Participants monitor their progress and intensity (how hard an exercise felt). This helps you learn how to listen to your body and make changes when something is too hard (which could lead to injury) or too easy (which may not be challenging enough).
Find a Strong Bodies Class
Are you ready to join a class? See below for a Strong Bodies series in your area. If you do not see a series in your county — or if you are an agency or business that would like to host a Strong Bodies series — reach out to the Statewide Ambassador or an instructor from our Statewide Team from your county.
Sign Up for a USU Extension Strong Bodies Program!
- ME Bird Senior Center, Delta: Mondays and Wednesdays, June 1st - August 19th from 12:30pm-1:30pm. Note that every 3rd Wednesday is from 1pm-2pm. Address: 240 W. 100 S., Delta. Registration required by calling Mary Anna at 435-864-1484. The classes are free, but limited to 10 people.
- Golden Hours Senior Center, Ogden: On-going classes every Monday and Wednesday from 2:30pm-3:30pm. Address: 650 25th Street, Ogden. Registration required by calling the senior center at 801-639-8864. Must be a member of the senior center, but it's free to join.
Program Team
Ryan Benally
Extension Assistant Professor | Home and Community | 4-H & Youth | San Juan County
Naomi Brower
Extension Professor | Couple and Family Relationships | Weber County Director
Stephanie Carlson
Extension Assistant Professor | Weber County
Mary Anna Henke
Home & Community Program Coordinator and Create Better Health Ambassador | Millard County
Cara Murray
Professional Practice Extension Assistant Professor | Health and Wellness | 4-H | Uintah County Director
Cindy Nelson
Extension Professor | Health and Wellness | 4-H and Youth | Beaver County
Emma Parkhurst
Professional Practice Extension Associate Professor | Health and Wellness | Davis County Director
Christina Pay
Extension Associate Professor | Family & Consumer Sciences | Carbon County
Yvette Rea
Professional Practice Extension Assistant Professor | Duchesne County
Carol Springer
4-H & Family and Consumer Sciences Program Coordinator | Piute County
Maria Velasco
Extension Assistant Professor I Home and Community I Social Determinants of Health | CUBE Program Director
Sadie Wilde
Professional Practice Extension Assistant Professor | Health & Wellness | Davis & Weber County
Statewide Ambassador Contact
If you have questions about Strong Bodies, are interested in hosting a series in your area, or would like your staff to become trained instructors, contact the statewide Ambassador, Gabi Murza, at Gabriela.Murza@usu.edu or 385-268-6543.
Professional Practice Extension Associate Professor | Health and Wellness | HEART Initiative | Utah County
Gabriela Murza