5 Simple Moves to Get Strong(her) This Fall (Videos Included!)
I understand the apprehension many women have about weights, or “loads” as we call them. You may prefer lighter weights because you believe that more reps are better (not always!) or that you’d get bulky by lifting heavy (another falsehood!) or that you’d get hurt. But in my programs, we teach you how to lift correctly, choose the right weights, and design programs that build strength. Members are constantly pleasantly surprised by how much they can lift.
Starting a strength training habit doesn’t have to be overwhelming. The key is to build habits that are small, important, and repeatable.
Is it small? YES! Your workout can be as short as a 20-minute session. The days of the hour-long sweaty class being an indicator of a "good" workout are over.
Is it important to you? YES! Strength training is vital for your health and well-being, especially as you age. Read about six of its benefits right here.
Is it repeatable? YES! Carve out time at least three days a week. Stack it on an existing habit, like while the kids are at practice or as the first half of your lunch break. Put it on your calendar and make it a non-negotiable appointment with yourself.
Simple Strength Training Moves to Get Started
I’m a proponent of functional weight training, which means I recommend exercises that mimic the movements we do in our daily lives. Think squats to help you get in and out of a chair, deadlifts to lift a box from the floor, or a renegade row for core stability when reaching for something in the back of a cabinet. Even a daily movement like the “crawl” — which boosts metabolism, builds muscle, gives you a quick cardio hit, improves balance, and rocks your core — can be incredibly effective.
In fact, my favorite daily move to build strength and rev up cardio is the cat crawl. Here are four of my other favorites to get you thinking about the benefits of training hard and heavy:
Another great place to start is with the perfect 30-minute workout I recently shared, which gives you a simple training plan so you don’t have to think about the warm-up, movements, or cool-down.
Keys to Strength Training Success
The magic happens when you shift your mindset. Forget quick fixes and focus on consistency and sustainability. Here are some tips for building a fitness habit that lasts (and delivers results!).
Consistency is Queen
Showing up consistently, three or more times a week, is what your midlife body needs. A 20-minute walk outdoors each day will do more for your physical and mental wellness than one intense hour at the gym done inconsistently. Consistency matters most.
Embrace Functional Movement
Sweaty bootcamps or marathons are not necessary to achieve ideal fitness. Instead, it can be as simple as incorporating functional strength training into your current schedule at least three times a week.
Listen to Your Body
Wisdom comes from learning how your body works and what you want it to achieve. We are constantly creating new cells, and by listening to our bodies, we can optimize their function. (What does your body need? That’s something we discuss in your free consultation with me.)
Mindset Shift
We’ve been sold a lot of stories over our lifetime, like wellness can be found solely through diet and sweat-drenched cardio sessions. When we change the way we think about fitness, we change our goals, actions, and results. Maybe the scale is no longer how you measure your fitness; now you measure success based on how much you can carry at the store or how far you can hike. Work to redefine what “success” means, just like you redefine what “cardio” can be. (Did you miss my last Stylebook article about how strength training is your cardio? You can catch it here.)
Find Your "Sport"
You are an athlete; maybe you just haven't found your sport yet. When you find an activity you enjoy doing each week, you'll see and feel the results. Whether it's pickleball, a morning swim, a yoga class, using resistance bands between meetings, or a 30-minute walk with your pup around Alexandria, there are thousands of ways to move.
I am passionate about building strength because it changed my life. And I firmly believe that the stronger we become physically, the stronger we become emotionally and spiritually. If I can do it, so can you. Amazing mentors, coaches, and menopause specialists showed me what was possible, and now I’m lucky enough to be that person for you. Grab time on my calendar and let’s explore strength training programs together, including the 8 Weeks of Wellness with me this fall!
