Let's have an honest conversation about something many women don't think about until it's a problem - muscle loss as we age. After 40, we can lose up to 3-5% of our muscle mass each decade if we're not actively working to maintain it through strength training.
But here's the good news: it's never too late to start building strength, and it doesn't have to be complicated.
Why Strength Training Matters (Especially Now)
As we approach and enter perimenopause and menopause, our bodies face new challenges. Hormonal changes can affect our muscle mass, bone density, and metabolism. But strength training is like a shield against these changes, helping us maintain independence, prevent falls, and stay active as we age.
5 Simple Steps to Start Your Strength Journey
1. Start With Your Body Weight
Forget the intimidating gym equipment for now. Your body is the perfect tool to begin with. Bodyweight exercises for strength training are incredibly effective and help you master proper form before adding external weights. Plus, you can do them anywhere, anytime - no excuses!
2. Commit to Twice a Week
Quality over quantity is your mantra here. Two full-body workouts per week is perfect for beginners. Aim for:
12-16 repetitions of each exercise
1-2 rounds (sets)
Rest days between workouts for recovery
3. Master the Fab Five Movements
Every workout should include these fundamental movements:
Push Exercises
Builds upper body strength
Examples: Wall pushups, regular pushups
Great for maintaining independence in daily activities
Pull Exercises
Strengthens back and improves posture
Examples: Resistance band rows, assisted pull-ups
Helps prevent shoulder and back pain
Lunges
Improves balance and stability
Works multiple leg muscles
Great for preventing falls
Squats
Strengthens legs and glutes
Essential for maintaining independence
Helps with everyday movements like getting up from chairs
Rotation Exercises
Builds core strength
Improves balance and coordination
Helps prevent back pain
4. Prioritize Protein
Muscle needs protein to grow and maintain itself. Aim for 25-30g of protein at each meal.
This might look like:
Breakfast: Greek yogurt with nuts and berries
Lunch: Chicken breast with quinoa and vegetables
Dinner: Fish with sweet potato and greens
Don't forget about protein after your workouts - it's crucial for muscle recovery and growth.
5. Focus on Form and Control
Quality movement is everything. When performing exercises:
Move slowly and with control
Focus on feeling the working muscles
Never sacrifice form for more repetitions
Listen to your body and respect its limits
Beyond the Basics: Making It Stick
Remember, strength training is a journey, not a race. Start where you are, and celebrate small victories along the way.
Some tips for success:
Track your progress (how many reps you can do, how they feel)
Take photos or measurements if you'd like visual progress markers
Find a workout buddy for accountability
Schedule your workouts like important appointments
The Long-Term Benefits
By starting now, you're investing in your future self. Regular strength training can:
Maintain bone density and prevent osteoporosis
Improve balance and prevent falls
Keep your metabolism active
Help maintain cognitive function
Support joint health
Boost confidence and mood
Maintain independence as you age
Getting Started
The best time to start is now. Begin with just one or two exercises from each category of the Fab Five. Perfect your strength training form, then gradually add more repetitions and exercises. Remember, consistency beats intensity every time.
Don't let fear or uncertainty hold you back from starting your strength journey. Every strong woman started somewhere, and there's no better time than now to begin building the strength that will carry you through the years ahead with confidence and vitality.
Ready to Take the First Step?
If creating your own workout plan feels overwhelming, I get it! That's exactly why I created my 8-week bodyweight strength program. It's specifically designed for women in midlife who want to start building strength without the guesswork.
The program includes everything we've talked about above - the Fab Five movements, proper form guidance, and progressive workouts that grow with you. All bodyweight exercises, no equipment needed, and you can access it instantly.
Want to explore the program? Just click below to see all the details. No pressure - it's there when you're ready to start your strength journey!
In health and love, God bless you!
Julie xo
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