Strong Women Stay Young (Revised Edition) [Paperback]

Miriam Nelson (Author), Sarah Wernick (Author)

Book Description

Publication Date: April 4, 2000

Turn back the clock in just two at-home sessions per week!

This scientifically proven strength-training program:

Replaces fat with muscle
Reverses bone loss
Improves energy and balanceRevised--new streamlined program!

The scientifically proven strength-training program that turns back the clock for women aged 35 and up--from the famed research labs of Tufts University

Miriam E. Nelson's research created worldwide news when the results were published in the Journal of the American Medical Association. After a year of strength training twice a week, women's bodies were 15 to 20 years more youthful. They had less fat and more muscle; bone loss was prevented or reversed; their strength and energy increased dramatically; and they showed surprising gains in balance and flexibility. No other program--whether diet, medication, or aerobic exercise--has ever achieved comparable results.

Strong Women Stay Young shows how any woman can achieve the same benefits at home, in a program tailored to her individual needs. A bestseller in its first edition, it has now been revised to be even easier to use. It features eight streamlined exercises with fully illustrated instructions; new supplemental moves for the back, abs, and more; a complete program to do at the gym; plus an all-new chapter for men. Significant improvements are seen after just four weeks.

Filled with inspiring quotes from women aged 35 to 92 who transformed their lives with this program, Strong Women Stay Young provides the information and motivation to make a real difference in women's lifelong health.



Now revised, this new edition will include:

A streamlined program for new readers
New state-of-the-art scientific information
New options and more than a dozen supplemental exercises for expanding and individualizing the program
Some information for men interested in this dynamic program

All the original reader-friendly aspects remain.  STRONG WOMEN STAY YOUNG is fully illustrated, and the step-by-step instructions are accessible and clear. Inspiring stories of women of all ages who transformed their lives with strength training are sprinkled throughout. Strong women do stay young--and reverse bone loss, increase energy, improve
balance and flexibility--and this is the book to tell them how. -->

Editorial Reviews

Amazon.com Review

The sad truth of all exercise programs is that you have to follow them to get results. This one is no different, but its well-designed, progressive strength-training promises the fountain of youth in two 40-minute sessions a week. An extravagant claim? Yes. But many women, especially those between age 40 and 80, can achieve certain measures of youth: denser bones, better balance and flexibility, more strength and energy than women years younger. The guidelines in Strong Women Stay Young are backed with solid--though small--studies and thorough explanations of how aging changes your body. Authors Miriam E. Nelson and Sarah Wernick include clear charts, instructions, and exercise illustrations featuring women who carry extra pounds and years gracefully. --This text refers to an out of print or unavailable edition of this title.

From Library Journal

Studies have shown that weight-bearing exercise improves bone density, crucial to preventing osteoporosis in women. Nelson's research at the School of Nutrition Science and Policy, Tufts University, the results of which were published in the Journal of the American Medical Association, proves that strength training also improves balance, increases energy, and helps to control weight, especially when used in conjunction with regular aerobic activity. This book presents a program for strength training based on a graduated schedule of weight-lifting exercises. The exercises can be done either with free weights or on a weight-lifting machine. In addition, Nelson provides suggestions for maintaining one's motivation and finding the time for exercise. Well done and easy to follow, this would be a useful purchase for public and health libraries.?Susan Hagloch, Tuscarawas Cty. P.L., New Philadelphia, Ohio
Copyright 1997 Reed Business Information, Inc. --This text refers to an out of print or unavailable edition of this title.

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Product Details

• Paperback: 288 pages
• Publisher: Bantam; Revised edition (April 4, 2000)
• Language: English
• ISBN-10: 055338077X
• ISBN-13: 978-0553380774
• Product Dimensions: 6 x 0.8 x 9 inches
• Shipping Weight: 14.4 ounces (View shipping rates and policies)
• Average Customer Review: 4.4 out of 5 stars  See all reviews (57 customer reviews)
• Amazon Best Sellers Rank: #75,006 in Books (See Top 100 in Books)

Customer Reviews

Most Helpful Customer Reviews

275 of 275 people found the following review helpful:

5.0 out of 5 stars 14 months, 170 workouts, and 30 lbs later..., May 22, 2000

By 

dina_c "dina_c" (Seattle, WA United States) - See all my reviews

This review is from: Strong Women Stay Young (Paperback)

Fourteen months ago, my size 12 blue jeans were starting to feel just a little bit more than tight. I had just seen the pictures of myself at my sister's wedding...and they weren't pretty. They made me realize that I had gone from always having been extremely slender to well, to put it politely, junoesque.

I started this program March 4, 1999, after reading an excerpt from Strong Women Stay Slim in the Reader's Digest. I was looking for a program that I could do for the rest of my life. It had to be one that did not involve going to a gym, since I have a 100% failure rate with exercise dependent on a gym. It had to be one that helped me drop the 30 lbs. I had picked up since taking a sedentary job in the suburbs. It had to be forgiving of my sometimes irregular schedule. It had to get me back in shape for my 25th high school reunion.

After six weeks of following the exercises in the Reader's Digest Article, I was already seeing results, so I bought Strong Women Stay Young, and added the ankle weight and abs exercises from the book to my program. I also started taking the stairs at work instead of the elevator, and walking to the store instead of driving. (I did do the program an average of three times a week, rather than the recommended two.)

By the time my high school reunion rolled around, I had dropped the extra 30 lbs (without dieting -- just sensible eating). So many people at work have commented in the change in my appearance and have asked how I did it, that I've taken to carrying Reader's Digest reprints of the original article around to hand out when asked. My thighs and my upper arms have slimmed down and firmed up. My belt went from too tight on the largest hole to too loose on the smallest. I continue to get stronger and to improve my sense of balance. And my jeans are now a size six...

Some of the other reviews raise concerns that this program is too mild to be effective. Perhaps that's true, if you're looking for serious bodybuilding, or want to train for a marathon. But as for me, I wanted to be stronger and slimmer. I am. I wanted a program that I would actually do, instead of one that I would drift away from. Fourteen months later, I'm still working out. My experience is that this works, if you actually do it.

114 of 114 people found the following review helpful:

5.0 out of 5 stars A must read for women with a family history of osteporosis., July 16, 1998

By A Customer

This review is from: Strong Women Stay Young (Hardcover)

After "baby sitting" my mother during a recent hospital stay by my father, I realized I had to do something. My mother is now in her 70's and was diagnosed with osteoporosis several years ago. She has be going downhill ever since with the classic widow's hump. A woman who was 5'7" that now barely comes up to my shoulder and I am 5'6". After doing some research on osteoporosis I realized that strength training was a key component to preventing osteoporosis. I borrowed "Strong Women Stay Young" from a friend and the book aroused my interest enough that I bought my own copy along with my weights. (You should have seen the man's face at the sporting goods store when I requested 20 lb leg weights.) I started out at age 47 with 3 lbs on the triceps lifts, 4 lbs on the biceps lifts, and 5 lbs. on each leg. I will admit I could barely complete both sets of reps on the triceps at 3 lbs. Now, 17 weeks later, I am lifting 9 1/2 lbs on the tri! ! ceps, 10 1/2 lbs on the biceps, and 16 lbs on each leg. And still progressing at a slow rate as each weight becomes easier. I love the way my muscles feel. . . toned and tight but not bulked up. I plan to continue my lifting for the remainder of my life in order to keep from ending up with problems like my mom. I have also started my 16 year old daughter on the program. She is fit, healthy, and active in sports, but I feel that the program will benefit her long after the school sports have been left behind. I would like to start my mom on the program, but she doesn't think she can do it because she is so weak. Maybe one day. Buying Strong Women Stay Young and my weights and committing to the program was one of the best decisions of my life, which I hope will be a long and healthy one.

90 of 90 people found the following review helpful:

5.0 out of 5 stars A middle-aged lady like me start lifting weights???? YES!!!!, May 20, 1999

By A Customer

This review is from: Strong Women Stay Young (Paperback)

The book was recommended to me by an orthopedic doctor I was seeing about my frozen shoulder. She told me that being a blue-eyed blonde woman, I fit the high risk profile for osteoporosis and could benefit from doing the exercises in this book. I read it and it seemed to make sense. I bought the weights (a set at a time as it wasn't easy to carry the 20 lb. set for one leg let alone having to carry an additional 20 lbs. for the other leg -- and then the ones for the arms!!!!) and have been doing the exercises for about 3 months. I am increasing the arm weights slowly because of my shoulder, but am progressing well. The exercises are described well, and since there are only 8, they do not take too much time and are easy to remember. The exercises are done slowly and you mostly do only 2 sets of 8 repetitions. If you are doing them right, that is all you are able to do. The book suggests doing the routine 2 times a week, but I find I like to do it every-other-day if I have time. There seems to be the extra benefit of relaxation which results by the time you finish the routine. There is also a video you can order which is helpful to check to make sure your form is correct. I am 47 and was in fairly good shape before starting, but I have noticed my body is more toned since doing the exercises and my balance is improving, something I didn't realize I was beginning to lose. However, I also do some stomach crunches and the like in addition. The lifting seems to give me the energy to do more. I definitely am getting stronger as I now can lift heavier weights than I could before I started. I probably would never have thought about using weights before reading this book, but the exercises seem to be doing me good and I intend to keep doing them. It is easy to make the time because you can do them while watching TV or reading or just talking to someone.