Like many women my age, I had noticed a distinct difference in my muscle mass and strength. It was obvious my usual workout was not keeping pace with the age related decline and a pain in my left hip was taking the joy out of the long hikes I had enjoyed for so long.

But the more immediate reason I searched out weight training was a surprising diagnosis of Osteoporosis a month before my 66th birthday.

Determined to stave off the effects of the disease with proper diet, supplements and physical fitness, I did some rather diligent research and discovered several compelling studies reporting positive results from intense resistance training, which not only strengthened bones, but slowed the effects of the condition and suggested the possibility of even reversing it.

I was delighted to discover a Clinical Strength Training® program in my own community of Sonoma, California, and after working out at The Strength Studio for six months, I am thrilled with my results.

My body is definitely stronger. My balance and agility have improved and I’m looking forward to positive results from my next bone density test.

Here are some things to consider about adding resistance training to your fitness routine and finding the program that works for you:

Find a Program and Atmosphere That Feels Comfortable

I don’t like the vibe of large fitness gyms, so instead, I chose a studio where the trainer works with only one client at a time. This made a huge difference for me, and I actually look forward to going.

Look for a Studio That Specializes in Resistance Training for Mature Adults

Our bodies are quite capable of building strength, increasing endurance and improving agility at this stage in our lives, but there are physiological changes and specific conditions that need to be taken into consideration.

Ask About the Trainer’s Qualifications and Training and Be Sure They Are Adequately Qualified

My trainer has a degree in Kinesiology and is enrolled in the PhD program for physical therapy. She also participated in a rigorous program with the studio to learn their philosophy and proper use of the machines.

I was seeing a physical therapist for hip joint pain when I started working out and it made a big difference in my progress, sharing information between my PT and my trainer produced the optimum results. I am now pain free.

Be sure to clearly communicate any concerns you may have and medical conditions that should be considered in establishing your fitness goals before beginning your program.

Ask If Your Trainer Will Work Exclusively with You Each Session or If They Are Juggling Multiple Clients

After working out with a trainer who gives me all her attention, constantly monitoring my form, explaining the function of the movement and coaxing “just one more” rep, I now realize there is a significant difference.

Be Sure to Give Your Trainer Feedback, Speak Up If Anything Causes You Pain

Ask about adaptive methods if you experience discomfort from certain movement, and update them on how you felt after your last session. Consistent communication will ensure you get the most out of your program. A good trainer will always welcome your questions and input.

If you have a busy schedule or restricted budget, try to find a program that fits your needs and get started. I began working out once a week and added a second weekly workout as time and funds became available. Do what you can with what you have, rather than waiting until everything lines up perfectly.

Let’s Have a Conversation:

Have you been diagnosed with osteoporosis? What was your initial reaction? Has your mindset changed since then? What are you doing now to get better results on your next bone density test?