‘Beginner to 5kg’: A 6-Week Novel Hybrid (Online and In-Person) Strength Training and Health Education Programme for Middle-Aged and Older Women

Introduction: Middle-aged and older women experience physiological adaptations related to ageing and menopause, including declines in musculoskeletal and cardiometabolic health, wellbeing, and functionality. Strength training is crucial for mitigating these adaptations and promoting long-term health, yet participation rates in this cohort are low. Tailored interventions are needed to overcome specific barriers. This study aims to examine the efficacy of ‘Beginner to 5kg’ – a 6-week women-specific hybrid strength training and health education intervention on physical performance, wellbeing, physical self-efficacy, physical activity participation, and menopausal symptoms. Methods: Fifty-one female participants (52.5 ± 8.9 years, n = 12 pre-menopause, n = 12 perimenopause, n = 27 post-menopause) completed a 6-week intervention involving strength training (2*40-minutes/week, online and/or in-person) and health education (1*20-minute/week, online). The 60-second sit-to-stand test, 60-second box press-up test, 45-second static one-legged stance eyes-open balance test, WHO-5 wellbeing index, LIVAS physical self-efficacy questionnaire, single-item measure physical activity participation question, and menopausal rating scale were completed pre- and post-intervention. Paired samples t-tests and Wilcoxon signed rank tests assessed changes pre- and post-intervention. Results: Post-intervention, there were significant improvements in the sit-to-stand test, box press-up test, wellbeing, physical self-efficacy, physical activity participation and menopausal symptoms (p < 0.05). No significant change was observed for static one-legged stance balance on either side (p > 0.05). Conclusion: ‘Beginner to 5kg’ significantly improved lower- and upper-body muscular strength and endurance, wellbeing, physical self-efficacy, physical activity participation, and menopausal symptoms in middle-aged and older women over six weeks. Education on strength training’s physiological role, training principles, recovery and nutrition is pivotal for understanding and enhancing confidence, supporting sustained engagement and health benefits.