Why strength training is essential to feeling good in your body
Busting the myths around strength training
Finding time, in amongst all the chaos of daily life, to prioritise movement is hard. Especially when you’ve given various exercise classes a go in the past and they have just felt repetitive, and like ticking another task off your list, rather than fun and something to look forward to. But as you’re entering a new chapter in life, and want to keep life full of fun things, you know you need to take care of your body. And deep down, you’d quite like to feel strong and capable in a whole new way.
That’s where strength training comes in. Keep reading to get to grips with the joy and power of strength training; the benefits, the realities and how women like you are making it their best kept secret. Plus, at the end, you’ll find an invitation to steal their secrets and try strength training for yourself.
Why strength training is the secret to feeling good in your body again
Does this sound familiar?
Your muscles feel weaker than they did a few years back, you struggle hefting the shopping in on your own and the dog seems to be taking you for a walk, instead of the other way around.
You’ve stopped wearing some of your favourite dresses and tops because they show off your arms and you don’t like being reminded that they’ve become, well, saggy - when did you become that woman?
You’ve started adjusting your walking routes to be a bit safer because you’re worried about injuries now - you’ve got far too much on your plate to spend time laid up recovering, and the kids would really run riot.
You’ve heard that the menopause and ageing can lead to muscles going into atrophy. That sounds depressing, you don’t fancy that much.
Then strength training is absolutely what you need. And, yes, it can still be for you even if you’ve tried local classes or your gym but stopped going. Feel-good movement is for you if you want to feel stronger than you’ve ever felt before, through the menopause years and beyond.
I used to swim from an early age and used that as my form of exercise. Then I went on to teach aerobics and pilates, but when Lockdown hit I wasn’t able to swim. I lost a bit of definition in my arms and shoulders (which I didn’t like the look of) and decided to start including a strength element into my own movement practice. I then added this into my online classes when I realised the difference it was having on my physical appearance; I was also asked by a few ladies how I was getting so much more defined and when I explained what I had been doing, they wanted some too. I was feeling stronger and able to perform higher reps, increasing my weights over time. I loved the feeling it gave me after, and I wanted to share this incredible secret with more women like me. It’s still helping me through my own menopause journey and it’s funny because my clients say I’m like a Duracell bunny, with boundless energy and a constant smile on my face.
But it’s not just me. Take a look at my lovely Feel-good mover Amanda’s strength training story:
“I’d heard Dr Michael Mosley in his podcasts say that interval training and weight work are the best exercises for staying young. I want my exercise programme to facilitate an active lifestyle [so I joined the Feel-good movement community]... With hip and knee injuries, I feel the strength I am gaining will protect these and allow me to continue enjoying all the things I love to do. I would obviously like to tone up too but this is not what drives me. Before a class I sometimes feel lethargic, especially after a busy weekend but mostly I look forward to the class. What I love is that every week is different. I think that helps get me to the classes, as I’m not a fan of routine. I always feel tired at the end of a class but in a good way. I know I’ve had a good work out on a Monday morning and this resets me for the week. I am definitely seeing and feeling the benefits.”
Strength training can help you squat deeper, run faster, move better. And it:
Boosts your metabolism - aiding in weight management, burning calories.
Maintains strong bones - preventing osteoporosis in menopause and beyond.
Improves your mood, reduces stress and gives you time to work on you.
A strong core is essential for maintaining proper posture and stability during your hobbies; running, walking and even your golf game all depend on this and can be improved by strength training. Stronger muscles are less prone to fatigue, allowing you to maintain your pace and momentum for longer. If you’re keen to increase muscle power and want to be able to maintain stamina and performance, working on your strength is a must. And if you’re concerned about injuries you’ll want to get in on this, as strengthening muscles around the joints and stabilising the hips, knees and ankles helps reduce the risk of hurting yourself or putting yourself out of action.
Strength training and resistance training are pretty much interchangeable terms - in case you were wondering. In both cases, us movement folks are talking about increasing your muscular strength and endurance, using resistance to challenge the muscles. Whether it’s been called strength training or resistance training, you’re likely to have seen bands, weights, body weight exercises (press ups, tricep dips, squats lunges) or machines involved in various classes you’ve tried. Now, the goal of resistance training is not necessarily to build muscle, but to challenge the muscles using various types of resistance. This means using lower loads and higher repetitions. Good news for you if you don’t want to build big muscles or worry about not having the “right” physique for strength and resistance training: you don’t need to be able to lift super heavy weights to get started.
What you’ve got wrong about strength training
Now, I know there are some misconceptions and myths about strength training, so let’s just put those to bed now:
Strength training does not mean bulking out - it promotes a lean and toned physique. Besides, looking stronger is sexier, if you ask me.
You do not have to train for hours at a time - short, focused sessions, a few times a week, can yield benefits.
You do not need a complicated and gruelling training routine - you can integrate strength training into daily activities, with squats while the kettle boils, band exercises while watching TV, light hand weights on a walk during your lunch break, or walking around the house with an activation band on. You would also be very welcome to join the Feel-good community on the mat once or twice a week to really develop your technique, surrounded by friends and fun.
In short, everyone can benefit from adding some weights into their movement. And it’s especially good for women who want to stay active and feel good in their bodies through menopause and beyond; protecting joints, maintaining strong bones and enabling you to do more of what you love for longer.
Now that those myths around strength training have been busted and you know how resistance and weights in your movement could help you to feel really good in your body again, you’re probably keen to get started. It’s important that you have a safe place to explore and expand your own strength. If you feel daunted by a gym environment, and intensive (or repetitive) programmes, Feel-good movement could help you to find joy in movement and show you how to feel stronger than you’ve ever felt before.