ARE YOU GETTING STRONGER?
This week’s Wellness Newsletter is here.
Are You Getting Stronger?
We talk a LOT about strength training, especially for women in midlife — but here’s my question for you?
Are you actually getting stronger?
You might be exercising regularly, doing your classes, walking, Pilates, Reformer and picking up your dumbbells — all brilliant
But are you lifting more than you were six months ago? Can you do more reps? Has your technique improved? Are everyday tasks feeling easier
As we move through our 40s, 50s and beyond, strength training becomes increasingly important. We naturally lose muscle as we age, and hormonal changes around menopause can add to the challenge of maintaining muscle and bone health.
That’s why I want us to think beyond simply working out and start thinking about training for strength.
Why Strength Training Matters
Building and maintaining muscle isn’t just about aesthetics.
Being strong supports our bones, joints, posture and everyday function. It helps us carry shopping, lift things, climb stairs, get up from the floor and continue doing all the things we want to do as we get older.
Strength training can also help maintain bone density and physical function as we age.
Think of muscle as something you’re investing in for your future self.
We aren’t training just for today — we’re training for our 60s, 70s, 80s and beyond.
Are Your Weights Heavy Enough?
This is something I see all the time.
We buy a pair of dumbbells, find a weight we like and then use those same dumbbells for EVERYTHING for the next five years.
Your muscles need a reason to adapt.
The final few repetitions of a set should generally feel challenging while you can still maintain good technique. If you finish every set feeling like you could easily have done another 10 reps, it may be time to gradually increase the resistance.
Different exercises will also require different weights. You can usually lift considerably more for a squat or deadlift than you can for a lateral raise.
Having a small selection of dumbbells at home is therefore really useful.
My Tips for Getting Stronger
Focus on the big movements. Build your workouts around squats, hinges/deadlifts, lunges, pushes, pulls and carries. You don’t need complicated choreography to have an effective strength workout.
Progress your training. Gradually increase your weights, repetitions, sets or exercise difficulty. This is progressive overload — giving your body a slightly greater challenge as you become stronger.
Write your weights down. Don’t guess! Keep a note on your phone of what you’re lifting. It’s incredibly motivating to look back after a few months and see your progress.
Prioritise technique. Going heavier isn’t the goal at any cost. Good movement and control come first.
Give yourself time to recover. Your muscles adapt between training sessions. More isn’t automatically better.
Support your training with good nutrition. Eating enough protein and having a balanced diet helps support muscle maintenance, growth and recovery.
Most importantly — be consistent.
You don’t need an hour in the gym every day. A focused 20-minute strength session at home can be incredibly useful when performed consistently.
Try My 10-Minute Dumbbell LIFT LEAN™Strength Workout
All you need is a pair of dumbbells — ideally have a heavier and lighter option available.
Your Challenge This Week
DO this workout x3 this week.
Ask yourself instead: Am I getting stronger?
Because strength is something we can continue working on at every stage of life.
Let me know if you enjoy the workout.
Have a great week
Rachel x
message me if you need anything 07976 268672
Join me for an ONLINE Class
If you would love to move with me online I am offering All access to all of my daily online classes and courses for half price which is only £20 you get the full timetable of classes plus access to all my wellness courses including:
• 7 Day Healthy Habits
• 14 Day Menofit Course
• 5 Day Midsection Meltdown
• 7 Day Menofit Bootcamp
• 7 Day Beat the Bloat
• ELEVATE 4 Week Programme
• Get Active 14 Day Programme
• Lift Lean 7 Day Challenge
• Menofit Midsection Meltdown
• Menofit 21 Day Programme
• 14 Day Menofit Programme
• 7 Day WalkFit Programme
Here’s the link to book and use the code SUMMER for half price
