A science-based guide to strength, resilience + longevity—one rep at a time
Leading With Strength: How Active Wellness Empowers Women Through Movement
At Active Wellness, we believe that strength is the foundation of longevity, and for women, building that strength becomes even more vital with age. Through innovative programs like Women & Weights at our Active Wellness Center in Petaluma, we’re helping women gain confidence, improve health outcomes, and thrive through movement.
Our expert-led sessions offer more than just physical training—they foster community, provide personalized guidance, and are built on decades of industry expertise and science-backed best practices. Whether you’re supporting a resident in senior living, a member at a wellness center, or an employee in a corporate setting, our programs are designed to meet women where they are—and help them move forward, stronger.
The Case for Strength: Why It Matters More With Age
Strength Training Helps Maintain Muscle + Metabolism
Women lose 3–8% of muscle mass per decade after 30, and even more rapidly after 60. This loss leads to weaker muscles, slower metabolism, and increased body fat.
✅ Strength training preserves lean muscle and boosts resting metabolic rate by up to 7%
✅ More muscle = higher calorie burn and better weight management
Source
It Also Supports Heart Health & Longevity
Heart disease is the #1 killer of women. While cardio helps, strength training adds essential protective benefits.
✅ Women who lift 2+ times/week reduce heart disease risk by 17%
✅ All-cause mortality drops by 21%
Study: Dasso et al., 2022
Strength Training Enhances Mental Health + Brain Function
Strength training improves mood, reduces anxiety, and boosts memory and cognition, especially important in postmenopausal years.
✅ Linked to better memory, attention, and executive function
Source
It Improves Functional Strength + Independence
Functional strength means being able to move well in daily life—carrying groceries, climbing stairs, or getting up from the floor.
✅ Resistance training reduces fall risk by one-third
✅ Improves mobility, balance, and joint stability for everyday life
A Real-World Example: Women & Weights at Active Wellness
Our Women & Weights program at Active Wellness Center Petaluma is a powerful model for engaging and empowering women through movement.
Participants progress through 8-week sessions that focus on foundational strength, mobility, and building confidence—all in a supportive, community-driven environment. Led by experienced coaches, the program blends functional fitness with science-backed methods, injury prevention, and education.
“As a sixty-year-old woman, this program has been life-changing. The camaraderie, the trainers, and the structure have helped me make fitness a top priority in my life—and I’ve never felt stronger.”
—Women & Weights participant
“Loved that the workshop was for women! It was nice to have a collective group of women come together and learn new skills in an area that is overwhelmingly dominated by men. Would love to see more workshops/classes like this.” – Anonymous
“Alex and Madison were amazing. It was nice participating in a small cohort (6 women) with like minded goals, very encouraging. In addition, I felt like I still got personalized attention to help me with my form when lifting weights in this training session.” – Anonymous
Intake data so far suggests:
- Women were twice as likely to use the free weight section after our workshops
- Women felt much more knowledgeable/confident about lifting weights after our workshops
Active Wellness partners with communities across industries, including active aging, corporate wellness, and healthcare, to deliver engaging, high-impact fitness programs that meet members where they are.
Contact us today to learn how we can tailor wellness programming for your community.
References:
https://pubmed.ncbi.nlm.nih.gov/38353251/
https://pubmed.ncbi.nlm.nih.gov/22777332/
https://pubmed.ncbi.nlm.nih.gov/35226516/
https://pubmed.ncbi.nlm.nih.gov/20224517/
