Strength Classes
Strength training is the foundation of Second Spring Method - the research is sound: women need to lift heavy. Heavy lifting leads to improved bone mass, lean muscle preservation, and cognition.
What to expect:
Strength classes are a 50-minute circuit using a combination of free weights, bands, weight racks, and cables. You’ll be doing sets of repetitions and your progress will be re-evaluated every 6-8 weeks. Recommended 2-4 times per week.
Evidence-Based Benefits
Progressive resistance training (PRT) increases lean mass, strength, and functional performance in peri- and post-menopausal women.
High-intensity PRT (≥70% 1RM) with impact/weight-bearing loading improves bone mineral density (BMD) over 6–12+ months.
Resistance training helps reduce total fat mass; visceral fat reduction is stronger when combined with cardio or diet.
A 2018 meta-analysis shows resistance training in menopausal women improves muscle strength, bone density, and quality of life.