“I was captivated by weightlifting during the London 2012 Olympic Games,” says Fiona Clements, a software developer working in London. “I think it’s partly because the effort is so obvious—you can see every flash of doubt, pain and happiness of success on the athletes’ faces.”

Clements was 48 at the time. She thought she’d left it far too late to even consider trying it, but then she kept thinking about it. “It took until September 2022, but I finally went for it.” Clements signed up for a beginner’s class with Sally Moss, a strength coach who is an expert in Olympic lifting, and loved it from her first class. Now 58, Clements can lift 50kg and push 21kg overhead. She says she has never felt stronger.

Resistance training, to use the term for any type of exercise where you’re working against weight, whether it’s using dumbbells(哑铃), exercise bands or just your own body weight, is extremely beneficial.

“I just thought that it would be impossible to make a difference to my body as an older woman,” says Joann a Blacker, a small business owner, who took up strength training at 53. “I’d gained weight and felt awful. I certainly didn’t think that weightlifting would be the way I would change my body.”

Blacker can now lift 40kg for 10 repetitions and feels more than ready to deal with training alone. Clements, at the same time, has already signed up with her local gym, for the days she’s not training with Moss. “I can feel these bands of hard muscle when I move my arms and legs that I’m pretty sure weren’t there before,” she says. “But the best part is that I’m actually able to understand the sport I love. It still feels like magic when that bar goes overhead.”

Finding out what kind and how much physical activity you need

How do I do it?

It’s your choice. Pick an activity that’s easy to fit into your life. Do at least 10 minutes of physical activity at a time. Choose aerobic activities that work for you. These make your heart beat faster and can make your heart, lungs, and blood vessels fitter. Also, do strengthening activities which make your muscles do more work than usual.

Why should I be physically active?

Physical activity can make you feel stronger and more alive. It is a fun way to be with your family or friends. It also helps you improve your health.

How many times a week should I be physically active?

It is up to you, but it is better to spread your activity throughout the week and to be active at least 3 days a week.

How do I build up more physical activity?

Do a little more each time. Once you feel comfortable, do it more often. Then you can trade activities at a moderate level for vigorous ones that take more effort. You can do moderate and vigorous activities in the same week.

How can I tell an activity at a moderate level from a vigorous one?

Vigorous activities take more effort than moderate ones. Here are just a few moderate and vigorous aerobic physical activities. Do these for 10 minutes or more at a time.

Teen Fitness

Our Teen Fitness program will be available from July 4 to September 3 for youth aged 12 to 17 at all GoodLife Fitness clubs from coast to coast, across Canada.

Participating teens will have full club access with the following exceptions: pool, Hot Yoga Studio, Tennis Court and Tanning Salon (日光浴沙龙).

We’ve all heard the news: Overweight teenagers are tipping the balance at an alarming rate. According to the Canada Health Measure Survey (2017):

★ Over 26% of children and youth are overweight.

★ 60% of Canadian youth do not get the required daily physical activity for their growth and development.

★ 93% of children and youth are not meeting Canada’s physical activity guidelines.

Instead of a Teen Fitness membership card, this year our teens will have a regular membership card presented to them.

“At GoodLife, we are devoted to helping all Canadians become fit and healthy and we know the importance of starting healthy habits at a young age,” said David Patchell-Evans, GoodLife founder and CEO.

Pre-registration for 2018 will be available in June.

General Teen Information:

★ Free teen membership for ages 12 - 17 only.

★ Membership term: July 4-September 3; all teen memberships come to an end by September 3, 2018.

★ Parents or legal guardians must register for a Teen Member and provide proof of age.

★ Membership includes access to most club areas at all locations: 7 days a week from 8 am-4 pm with last check-in at 3:00 pm.

★ The teens will receive their membership key tags (标签) upon completion of registration at the club.

★ Maximum workout time for Teen Members is 2 hours per day.