Category Archives: Strength training

Strength Training As Self-Defense For Seniors

This is a true story that occurred in November 2019. An 82-year-old woman successfully defended herself during a home break-in in Rochester, N.Y., afterwhich the 28 year-old intruder was taken away by ambulance. Willie Murphy started lifting weights when she was 56 years old. Every senior should follow her training example.


Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. She owns this website, and authors each blog post. To read her complete bio, visit the About Page.


Old Age Is Not For Sissies

Strength Training Is The Key To Living Better Longer

Quit Making Excuses Because You’re Over 50


Visit Tour De Core Personal Training Fitness Over 50 Page for more information about personal training for older adults. The sooner you start training, the better off you’ll be.


Irene Pastore is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City. For her complete bio, visit the About Page.

Equipment Of The Month: Sandbells

EQUIPMENT TYPE: Sandbells are sandbags with a built-in handle that enables the user to use a firm grip. Sandbells range in weight from 2 lbs. up to 50 lbs.

HOW TO USE SANDBELLS: Use a Sandbell the same way you would use other free weights. You can perform similar exercises as with a dumbbell, kettlebell or medicine ball. Sandbells are very safe.

WORKOUT: The Sandbell is harder to control than a medicine ball, because of its unpredictable movement, making it a good choice for core workouts. It also challenges grip strength.

PORTABILITY: Because it’s bulky, and unwieldly, the Sandbell isn’t something you can throw in your pocket, carry bag, or suitcase.

DURABILITY: If the bag gets damaged, sand leaks out. There are pros and cons to every type of equipment. Eventually everything you use, will wear out, and will have to be replaced.

COST: Sandbells cost between $12.00 up to $100.00 or more, depending on size and quality.


Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City. To read her complete bio, visit the About Page.