Stay Young

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• In the original edition of Strong Women Stay Young, there was an exercise called "hip extension". In the revised edition, this exercise has been usurped by an exercise called "standing leg curl". Why was the "hip extension" done away with? I've been comfortable doing this exercise. Is it okay if I use that instead of the "standing leg curl"?

• I read all your success stories and I desperately want to be one of them, but I've been at it for about 6 months and can't see any visible improvement. I'm doing the exercises from SWSY 2 to 3 times a week, using 8 lb free weights and 10 lb. leg weights. I'm 56 and although not obese (5'7" and 175 lbs.), I do carry most of my weight in my thighs and legs. I would do anything to tone them. I am not contradicting your program; I just need to know if it takes more time for some people to see results. All the people I've been reading about seem to see results in just a few months.

• How can I get the references for the studies that the information in the “Strong Women” books is based upon, e.g. the JAMA publication, etc? Dr. Nelson refers to studies throughout her books, and I would like to read the scientific papers.

• Why was the hip extension exercise omitted from the new edition to Strong Women Stay Young?

• I am 52, menopausal for 4 years, and have noticed a decided curve to my upper back. I've had x-rays, so I know there haven't been any fractures, and have been told that this is just "normal" aging. I also know that my spinal bone density has declined 17% in the last four years. Are there ways to reverse that curve since it isn't caused by fractures? I don't want to accept this as "normal" if I can fight back.

• Thank you for sending me the information about the Strong Women Stay Young video. I am unable to obtain it because the company does not have the license to send it out of the US. I am disappointed about this, do you think it will be available soon for export to the UK?

• I am a 49 year old woman who has been doing the Strong Women Stay Young regimen for 15 months now. I love the way I feel both during and after the workouts. But I have gained 10 lbs. and inches around the waist and hips in spite of my regular exercising. My clothes are getting tight. What can I do to lose those inches that have crept up on me? Why isn't my exercising making a difference?

• I am following the SWSY weight resistance program, and I am also enrolled in a "step" class. While the class is mainly aerobic exercise, we also spend at least 10 minutes a session with weights, bands, or body bars doing weight resistance type exercises. My question is: should I count this as weight training, and give myself rest days around the classes?

• I'm an active 70-year-old and I've enjoyed exercising with the weights a lot. This year, since doing the weight lifting, I have developed many spider vein marks on my lower legs, ankles and feet. Could this be caused by the exercises?

• Strong Women Stay Young has been a real motivator for me! I am 67 and have been following the program for 10 months. My limit seems to be 10 pounds for both arms and legs. Could you give me guidance for maintenance? Is once a week enough?

• I purchased Strong Women Stay Young almost two years ago, and it has changed my life. I used to have trouble lifting a case of soda, now I can change the water bottle to my cooler. I have a question regarding reps and sets. I do 13 various exercises at my gym. I go either two or three times per week. I have been doing 12 reps of each exercise for some time. My daughter says I should do two sets of each exercise, but I feel if I am already doing 13 different exercises once is enough. If I have time to do two sets sometimes, but not always, is that okay?

• I now do a combination of Stay Slim/Stay Young every other day. On the other days, I use my NordicTrack. When I do the NordicTrack, my pulse goes to about 155 (I'm 46). But when I complete the strength training, my pulse is only about 70, which is my average pulse rate. Is this normal for strength training?

• I've read Strong Women Stay Young. Is Strong Women Stay Slim really different, or is it pretty much more of the same?

• Where can I get the ankle weights for Strong Women Stay Young and Strong Women, Strong Bones?

• I've been doing the Strong Women Stay Young program for a year, and I'm outgrowing my ankle weights! Can I use heavier weights?

• Can strength training firm my sagging bust line?

• Two years ago I started a weight program after reading Strong Women Stay Young After 6 months I was lifting 8 lbs. when I noticed small capillaries breaking in my hands. I went back to using 4 lbs. but still have problems. What should I do?

  I have the video you referred to on your web site. I live in California and I have a sister in Oregon. We are both doing the exercises from your video. We compare our progress with each other and we do about the same, she is 12 years younger than myself. And I am doing as well as she does, I feel very good about that! And I use it three days a week. Can you tell me when your next updated video will be coming out?

• Your new web site seems to differ from the book and video regarding ankle weights. (Your book and video recommend 20 lb ankle weights but your web site only recommends up to 10 lbs.) Should I only use up to 10 lb ankle weights? Are 20 lb ankle weights too much weight?

• When I watched the animated exercises online, I noticed that the Pelvic Tilt was described somewhat differently than in the SWSY book. Is there a reason for that? Is it not good for the back to go as high as the book seems to suggest?

• I have osteoporosis in my hip and spine. My doctor recommends strength training and suggested that I do the Leg Press. I have been doing the Strong Women Stay Young exercises and I would prefer not to exercise at a gym. Is there anything else that I can do?

• Is there a Strong Women Stay Young video? How can I get the Strong Women Stay Young video?

• Do you have some suggestions for cooling down after the leg exercises in your Strong Women Stay Young. I seem to be uncomfortably stiff the day after. I'm fine with the arm ones by doing them slowly without weights and going up and down the stairs a couple of times, but can't seem to cope with the legs.

• I just purchased the Strong Women Stay Young Video. It talks about adjustable ankle weights that you can use. I see in the booklet they sent that you can buy them but how do you know which to buy? (pair of 10 lb or pair of 20 lb). How do you know about increasing them? I have 2, 3 and 5 lb weights. Do I need 8 and 10 lb ones? I am very confused about which weights to use, can you help me?