Overview

The session focused on the importance of strength training for everyday health, ageing well and maintaining independence. Dr Georgia Black explained that strength training is not just for athletes, it is valuable for anyone wanting to improve long-term wellbeing, reduce injury risk and support physical function.

Key Takeaways

Resistance training and jump-based movements can help improve bone density, which is especially important for reducing fracture risk and supporting healthy ageing. This is particularly relevant for women during and after menopause due to changes in oestrogen, muscle mass and bone density.

Small, consistent sessions are enough to make a difference
Strength training does not need to mean long gym sessions. Two full-body sessions per week, even around 15 to 20 minutes each, can support improvements when done consistently.

Progression matters, but perfection is not needed
Participants were encouraged to gradually increase challenge over time, whether through weight, reps or difficulty. The main message was that consistency matters more than having a perfect program.

Barriers can be managed
Common barriers such as fear of injury, lack of time, low confidence or feeling “too old” to start can be overcome by starting slowly, seeking professional guidance if needed and choosing exercises that feel achievable.

Dr Georgia Black

Dr Georgia Black is a sport scientist, academic and applied performance practitioner with expertise across elite sport, women’s health and strength-based approaches to long-term wellbeing.

She has worked extensively in elite sporting environments, including roles with Brisbane Roar Women, the Queensland Reds and the Queensland Firebirds, where she supported athlete monitoring, strength and conditioning, rehabilitation and return-to-play planning.

Georgia is currently an Associate Lecturer at The University of Queensland’s School of Human Movement and Nutrition Sciences. Her work focuses on how applied sport science can support population health by helping people stay strong, capable and resilient throughout life.