Strength Training Paper

The Use of Strength Training by Older Women to Support Independent Living

Strength training is commonly associated with large-muscled men grunting and lifting performing in sports or muscle shows. This stereotype does nothing to encourage women to lift weights and says nothing about a moderate lifting style. Strength training, also called resistance training, is the process of applying weight to muscles requiring them to work harder than ordinarily achieved through activities of daily living (ADL). This process creates micro-tears in the muscle, which are then rebuilt by proteins in the body (Harvard Health Publications [Harvard Health], 2013). This creates a stronger, denser muscle, which is capable of handling increased loads. Power training is performing quick motions that utilize the strength of the muscle combined with speed to create power (Harvard Health, 2013). As an example, a person may have the strength to rise from a chair without assistance, but not the power to do it quickly. Focusing on strength training that incorporates power training creates a body capable of handling extra loads and reacting to stimuli quickly. Both types of training will be referred to as strength exercise, or SE.

Men

HPM relies on perceived benefits, barriers, self-efficacy, and affect to determine the commitment a person has towards changing a behavior (Pender, Murdaugh, & Parsons 2015). The aforementioned benefits of SE can be individually adapted for women from age 60 to over 90. Perceived barriers differ by individual, but may include financial concerns, misconceptions about SE, and transportation issues to and from the SE facility. These concerns may be reduced or eliminated by providing low-cost gym memberships, education about SE, and the benefits it provides, and promoting transportation options tailored to individual