The Reno County Health Department, in partnership with Kansas State University Research and Extension, has established a community-based program to help seniors increase strength, balance, and flexibility. Adapted from the Strong Women program out of Tufts University, the program consists of one-hour strength-training sessions twice a week over a period of 12 weeks.

Training sessions cover:
1. Upper body exercises, including: bicep curls, overhead press, and bent forward flys.
2. Lower body exercises, including: knee extensions, hamstring curls, side hip raise, wide leg squat, and heel raises.
3. Stretching exercises including upper body and lower body.

Seniors that have already participated in the program assist in facilitating new groups of seniors.

The goal of the program is to promote health and prevent injury among seniors through a series of community-based strength training classes.

Pre- and post-tests were conducted, and each individual kept a running log of weights used throughout the program to determine changes in strength and general endurance. When looking at strength/endurance, results showed a 38.5% overall increase for the lower body as well as a 27% overall increase for the upper body.

The program has been self-sustaining since its inception in 2008 and has been replicated in several other sites throughout the country. These other sites are also self-sustaining and still functioning. The Strong Seniors program produces positive results for rural senior citizens.