The strength training program enhances the lives of more than 20,000 seniors

For nearly 20 years, Stephen Ball has been a man on a mission: to help older Missourians stay healthy and get stronger through physical activity.

In 2005, the professor at the University of Missouri College of Health Sciences helped create a program called Stay Strong Stay Healthy (SSSH). Since then, the eight-week strength training program has helped more than 20,000 seniors in five states. Participants age 60 and older are taught how to safely complete the exercises—including squats, biceps curls, and flyes—; in a comfortable, friendly environment.

One thing I always preach when it comes to physical activity is: some is better than none, more is better than some, and too much is hard to get. As the United States population ages, I want to make a difference by helping seniors remain independent as they age and send the message that you don’t need an expensive gym membership with a personal trainer to stay active. We created a community-based program so seniors can exercise with like-minded people in a more comfortable, social environment.”

Stephen Ball

The MU Extension program has proven results. Participants consistently report increases in physical energy and self-confidence, and many peer-reviewed studies and an extensive body of published literature show that the program improves muscle strength, balance, flexibility, and sleep. It has also been shown to reduce participants’ risk of falling, a major concern for older adults.

“Another benefit we often hear about is that social enjoyment participants spend time with other seniors,” Ball said. “Although certainly not expected, participants sometimes take instructors out for lunch or ice cream after class as a sign of gratitude, appreciation and friendship.”

If some is good, more is better

The SSSH program begins with an eight-week introductory Level 1 class before participants can graduate to a more challenging eight-week Level 2 class. A recent study analyzed the effectiveness of the Level 2 class for more than 400 participants who completed the course in 78 counties throughout Missouri and Kansas over a three-year period. Findings showed that participants not only maintain the health benefits from Level 1, but also see additional improvement during Level 2.

“It’s gratifying to work with older adults because you really see them improve over time, and they quickly notice all the different health benefits,” Ball said. “Once they complete Level 1, they often ask how soon they can start Level 2.”

And participants aren’t the only ones benefiting from the program. In addition to courses taught by MU faculty, MU undergraduate and graduate students have the opportunity to lead sessions and develop soft skills such as relationship building, leadership and teaching.

“I learned the importance of making participants feel comfortable—a skill you can only really learn through experience—and I feel like I learned as much from the participants as they learned from me,” said Audrey Guess, an undergraduate student instructor. majoring in health sciences. “I was originally thinking about a career in pediatrics, but now I think I want to continue helping the elderly.”

Melaina Files, an undergraduate student professor specializing in nutrition and exercise physiology, said the experience is one she won’t soon forget. “Becoming an SSSH program instructor has been the most rewarding experience of my undergraduate career at MU,” he said. “I was so impressed by the respect the participants had for us as instructors and appreciated hearing all their life stories and wisdom.”

Building momentum

SSSH embodies MU’s three primary missions as a land-grant university: teaching, research, and community outreach. In addition to teaching and conducting research at MU, Ball also serves as a state fitness specialist with MU Extension. He and Kelsey Weitzel, associate extension professor and director of the SSSH program, travel frequently to Missouri to teach MU Extension field instructors how to deliver the SSSH program to older adults in rural areas.

“We are working with the research faculty at the University of Oklahoma, and their extension network is now providing SSSH to older adults in Oklahoma as well,” Ball said. “A few years ago, our SSSH program was designated an ‘evidence-based program’ by the federal government’s Supplemental Nutrition Assistance Program (SNAP). This designation allows federal funds to be used to provide SSSH to eligible audiences.”

Going forward, Ball plans to apply for evidence-based status from the National Council on Aging (NCOA). This designation will open the door for additional funding to deliver SSSH nationally, specifically to help older people reduce their risk of falling so they can maintain their independence as they age.

“We’re proud of our impact so far, and we’re just getting started,” Ball said. “Due to the popularity and success of our program, we are piloting a Level 3 course to help participants continue their momentum. Not only are we changing participants’ lives by improving their health as they age, we are also providing professional development opportunities for our students at MU.”

“Improving the Functional Health of Older Adults Using the Progressive Stay Strong, Stay Healthy Program” was published in Journal of Applied Gerontology.