Strength training for specific populations
Everyone can benefit from strength training, regardless of age, ability or life stage. Strength supports confidence, joint health and independence. This page offers tailored guidance and UW-specific resources to empower different populations.
Aging adults
As we age, maintaining muscle strength isn’t just about fitness—it’s essential for independence, fall prevention and quality of life. The American College of Sports Medicine (ACSM) highlights that regular resistance training helps older adults stay active, mobile, and confident in daily activities.
ACSM guidelines for older adults
- Frequency: 2–3 days per week
- Sets and reps: 1–3 sets of 8–12 repetitions per exercise
- Rest: At least 48 hours between training the same muscle group
- Progression: Increase resistance gradually as strength improves
Key focus areas
- Core stability: Supports posture, reduces back pain, and makes everyday movements safer.
- Lower-body strength: Crucial for walking, climbing stairs, standing from a chair, and maintaining balance.
- Joint mobility: Keeps hips, shoulders, and knees moving comfortably, reducing stiffness and preserving range of motion.
Effective training options
- Resistance bands: Safe, portable, and adjustable to any fitness level.
- Bodyweight movements: Chair squats, wall push-ups, calf raises, and step-ups mimic daily tasks and build functional strength.
- Light dumbbells: Great for arm curls, shoulder presses, and other gentle strengthening exercises.
Tips for safe and effective training
- Add balance practice: Simple drills like single-leg stands or heel-to-toe walking improve stability and reduce fall risk.
- Pace yourself: Use controlled movements and take rest breaks as needed—sessions don’t have to be long to be effective.
- Mix with recovery activities: Pair strength sessions with light walking, stretching, or yoga to stay flexible and energized.
Strength training during menopause
Perimenopause and menopause bring hormonal changes that may lead to muscle loss, reduced bone density and increased abdominal fat. The American College of Sports Medicine (ACSM) recommends resistance training as a powerful way to counter these effects and support long-term health.
Benefits of strength training
- Builds lean muscle mass: Helps maintain strength and function as estrogen levels decline.
- Boosts bone health: Weight-bearing exercise reduces the risk of osteoporosis and fractures.
- Supports metabolism and weight management: More muscle means a higher resting metabolic rate, which can help manage midlife weight changes.
Training approach
- Prioritize compound movements: Squats, lunges, push-ups and rows recruit multiple muscle groups for maximum benefit.
- Add intervals or circuits: Combining resistance exercises with higher-intensity bursts promotes heart health and muscular endurance.
- Use weight-bearing and resistance-based exercises: Essential for bone strengthening, especially in the hips, spine, and wrists.
Tips for success
- Balance intensity with recovery: Aim for 2–3 strength sessions per week with rest days in between.
- Include mobility and flexibility work: Yoga, stretching or foam rolling help maintain joint health.
- Support overall well-being: Pair training with mindfulness, stress management, and adequate sleep for better energy and resilience.
Adaptive training and Accessible Equipment at IMA
From cardiovascular training to strength-building, the IMA’s Adaptive Space features high-quality, disability-accessible equipment. Adaptive equipment adjusts to individual needs, making movement more inclusive. Here’s a sample of what’s available—complete with video links featuring Rec Personal Trainers demonstrating proper use:
- Cable Crossover Machine – Multi-functional and adjustable for a range of abilities
- Hand Crank Machine – Upper-body cardio/strength building for those with limited lower-limb mobility
- NuStep Machine – A favorite for total-body low-impact workouts
- Rickshaw Machine – Designed for strengthening the upper body, especially for wheelchair users
- Rowing Machine – Adaptable for seated or supported users
- SciFit Machine – Ergonomically designed for inclusive upper-body conditioning
- VitaGlide Machine – A cardio machine tailored for wheelchair accessibility
- Active Hands Gripping Aids- Help users securely grasp weights or handles
The IMA also has an ADA-accessible pool, featuring a zero-entry ramp (with available pool wheelchair) and a chairlift.
Getting Started: Tips for Newcomers
If you’re living with a disability and unsure how to begin an active lifestyle, the IMA is here to support your journey. Here are a few steps to help you get started:
- Talk to your doctor or physical therapist – Get recommendations tailored to your health and mobility needs.
- Meet with an IMA Personal Trainer – Our experienced trainers can design a program customized to your goals and abilities.
- Request a Facility Tour – Staff are happy to walk you through the space and explain available resources. Email Recinfo@uw.edu to set up a tour!
- Plan Your Visit – Avoid peak hours (typically 4:00–8:00 p.m.) for a more relaxed experience.
- Explore the Pool and Group Fitness Offerings – Many options are low-impact and welcoming to all. Email Josie at Jvklay@uw.edu to learn more about our pool and accessible locker rooms!
- Bring a Friend – Having a workout buddy adds encouragement and fun.
The IMA’s adaptive upgrades reflect the university’s dedication to health and wellness for all. By providing top tier spaces and expert guidance, the IMA empowers every member of the UW community to move, grow, and thrive—on their own terms.
Ready to explore? Join the IMA and discover how fitness can be adapted for you.