Age Strong: A Woman’s Guide to Feeling Athletic and Fit After 40

A guide to remaining athletic and strong as you age.

Stay strong and feel great as you move through the decades of your life with Age Strong: A Woman’s Guide to Feeling Athletic and Fit After 40! 

Internationally renowned personal trainer Rachel Cosgrove will help you increase metabolism, lose body fat, decrease osteoporosis risk, boost stamina, and increase self-confidence as you move toward and through menopause. With Age Strong you’ll get pumped about setting goals, eliminating excuses, and meeting the aging process head on. Read about real clients of the author and how they built muscle and confidence through strength training. 

Get detailed instructions, accompanied by full-color photos, on how to safely perform 73 traditional strength exercises and 41 mobility and warm-up movements that will help strengthen your core, lower body, and upper body and help you develop power.

Follow the step-by-step plan that’s worked for hundreds of women who have maintained their athleticism in their 40s, their 50s, and beyond. Start with the base phase of the program to address common imbalances and learn how to master basic movements. Then, bump up the intensity a bit with the build phase before moving on to the stronger phase, in which you’ll build volume as you increase the number of reps and load for select exercises. The final phase, age strong, shows you how to work up to suggested strength standards for exercises such as push-ups, squats, and deadlifts.

Age Strong empowers you to take control of your body, gain muscle, improve body composition, and learn new skills so you can stay strong and feel capable for life!

Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.

From the Publisher

Rachel Cosgrove, CSCS, author of Age Strong

Remain athletic and strong as you age

Meet the aging process head on

Increase metabolism, lose body fat, and boost stamina with Age Strong: A Woman’s Guide to Feeling Athletic and Fit After 40. Internationally renowned personal trainer Rachel Cosgrove coaches you on the importance of strength training as you move toward and through menopause.

She shows you how to safely perform 73 traditional strength exercises and 41 mobility and warm-up movements that will strengthen your core, lower body, and upper body and help you develop power. Then she leads you through a step-by-step program with four phases that build volume and intensity as you progress. Age Strong will empower you to take control of your body so you can stay strong and capable for life!

WARM-UP: SELF-MASSAGE: FOAM ROLL THE HIPS Figure 8.1

Start with the hips and work your way out to the limbs.

Position

Sit on the foam roller. Cross one foot over the other and lean toward the hip of the crossed leg (figure 8.1).

Movement

Roll up and down on that hip, working your way around the entire gluteal muscle to find any hot spots. If you do find a dense or sore spot, stay there and breathe for a few seconds to get it to release. Repeat on the other side.

GLUTE BRIDGE WITH CABLE CORE ACTIVATION

Position

Lie on your back with your head close to a dual-cable machine, your feet away from the machine, and both handles lowered to the ground at shoulder-width above your head. Both legs are bent with your feet flat on the floor. Grab the handles to pull the load off the weight stack and straighten your arms to the ceiling, activating the core.

Movement

While holding the weight with your arms and engaging your core, lift your hips off the floor (figure 9.3) for the prescribed number of reps.

POWER DEVELOPMENT, FINISHERS: MEDICINE BALL TALL-KNEELING CHEST THROW

Position

Kneel 4 to 5 feet away from a wall with your knees shoulder-width apart, holding a medicine ball at chest height (figure 12.3a). Use a medicine ball that will not bounce back at you too hard.

Movement

Push the ball from your chest as fast as you can, driving the ball toward the wall (figure 12.3b), and release it so that the ball hits the wall. The harder you throw, the harder it will rebound. Either catch the ball or let it fall to the ground. Pick up the ball and repeat for the desired number of reps.

Publisher ‏ : ‎ Human Kinetics
Publication date ‏ : ‎ March 22, 2024
Edition ‏ : ‎ First Edition
Language ‏ : ‎ English
Print length ‏ : ‎ 288 pages
ISBN-10 ‏ : ‎ 1718220774
ISBN-13 ‏ : ‎ 978-1718220775
Item Weight ‏ : ‎ 1.5 pounds
Dimensions ‏ : ‎ 6.99 x 0.6 x 9.94 inches
Best Sellers Rank: #337,609 in Books (See Top 100 in Books) #260 in Weight Training (Books) #584 in General Women’s Health
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