When you hear the word strong, it is not unusual for the mind to conjure up images of rippling muscles, bulging veins and an aggressive demeanor. But when we start to evaluate what strength really is and why it is so important to maintain, such cliches become much less pronounced in sight of the vast benefits it brings.
It is not surprising that our minds automatically revert to visions of stereotypes, it is all we have been fed by the media for years. Traditionally, strength is associated with the masculine, with combat and extreme endurance, but recently the tide has turned as more and more women seek longevity of health and wellness, especially as a preventative measure of the decline of age. A surge of medical professionals, doctors and trainers have championed the importance of keeping strong as the peri and menopause years approach, as strength and flexibility are key to replenishing depleting muscle tissue that support our bones as we become older.
We want to remain in good shape for a number of reasons and we like the feeling that being in good health gives us, but when we throw into the mix that women can embark on the changes brought about by perimenopause between the ages of 35 to 55, the need for early intervention becomes all the more apparent. However, as I have discovered, it is also so much more than this. Yes, improved bone health is vital for prolonged movement and stability, maintaining muscle mass helps counteract the age-related decline in muscle, but it’s so much more than wanting to be able to get off the loo when aged!! With life expectancy increasing and attitudes to ageing (slowly) changing, women are not accepting of outdated perceptions of middle-age; the ‘graceful’ wither into the Autumn years. No, we want more life, more fun, more experience and on our own terms. And so it is with this call to re-evaluation ringing in my ears, that I wish to explore the long and short term results that my mix of strength and stamina training brings.
So, we want to burn fat and increase lean muscle mass so as to safe-guard our mobility and strength. However, this shift can be problematic. No sooner than there is mention of weights or resistance work, you will hear instant murmurings about fear of bulk. So, let me clarify a few things first. Unless you are on some serious heavy duty daily lifting program and fuelling your body to the max, this is really not going to happen. I can deadlift my bodyweight and beyond, but have not evolved into a hulk! In fact I am leaner and more toned because of progressively increasing the weights I work with slowly. I eat well, with focus on protein, carbs and fats and take decent rest. Strength training helps counteract this loss by stimulating muscle growth and maintaining fat-burning capacity. Dr. Stacy Sims (2023) emphasises that heavy lifting is crucial to preserve muscle mass and improve metabolism during the menopause transition. Paired with Yoga and Pilates, we discover that we tone and firm our bodies rather than bulk build.
Creating and maintaining a strong physique brings with it a plethora of benefits, from improving self-esteem, to building mental resilience and working towards personal goals. But as we move towards midlife, we must start to address the way in which we do this.
Our bone mass peaks at the age of 30, after this point, bone begins to break down at a quicker rate than we can replace it. After the age of 35 muscle mass decreases at a rate of 3-5% per year. Any impact movement we are doing can help to support and challenge this process. Strength training helps counteract this loss by stimulating muscle growth and maintaining fat-burning capacity. If we keep up and incorporate a fitness plan that supports this and brings enjoyment and personal growth, we are onto a winner.
As we progress in years, we need to acquire a balance especially in view of ever changing hormones. Oestrogen is an anti-inflammatory, as this declines in the body during our mid years, we can find that exercise that used to make us feel good can put us under undue stress; we may experience aches, pains and exhaustion. We may also take longer to recover from say HIIT sessions or long, grueling runs. Things that once felt good to us may start to cause niggles or even result in injury. This is caused by peaking cortisol, the stress hormone, which, teamed with a decline in progesterone and estrogen, causes an imbalance issue which can hinder the body rather than helps We have for a long time been advised to undertake vast amounts of cardio to improve body composition and protect cardiovascular health, however, we can find this has the adverse effect as we grow older. What used to leave you buzzing in your thirties can leave you depleted and really knackered in your 40’s and 50’s. This is why it is important to switch up how we now exercise, prioritising strength training and resistance work to challenge the body and stave off the aging process. We need to build muscle, improve balance and flexibility, not burn our selves out with excessive cardio. Having learned the hard way, I can attest that not only am I in better shape using a mix of Yoga, Pilates and resistance work, but I have much more visible energy than slogging through a 10 mile run every week. And so, a new hybrid approach to womens’ health is emerging, one which improves our life, rather than saps it from us.
Our mid 30’s to 50’s are a period of high output, we give so much on a daily basis and all whilst steering our lives through the currents of hormone fluctuation. We often feel like we have nothing left at the end of a day tending to everyone else’s needs. This can affect the way we view self care and exercise, as it is seen as a chore at the very bottom of our to do list, rather than our priority. And so with this mindset, we fall into a cycle of self-sabotage, pushing our well being aside as time consuming and unimportant. We couldn’t be more wrong! When we eventually make the connection between strength and self preservation, and an increased sense of clarity and self awareness, it really is nothing short of an epiphany. We do not train to be able to take on yet more, we train in order to open up space for ourselves, to see clearly our considerations; what is important to us and what is not.
And so we can see that it’s not all about physical wins, the psychological effects of strength training and working using intentional movement practices are many. Firstly, you nurture a feeling of resilience to meet obstacles head on, knowing that physically you can push through tough sets of reps is not just about brawn, it’s training your brain to overcome difficulty, taking charge of your mind. Problems become all the more manageable when you have grafted through a few sets; you are capable of anything, but are also accepting of your limitations. This is similar when finding flow through asana yoga postures. Not only do you stretch and strengthen the body, but the mind too; you push through and expand into new areas of self realisation. Working with yogic principles, we are able to attune mind and body and find a way through for ourselves.
This can also of course help contribute to stress relief. It is no secret that the heady mix of career expectations and/or a growing or reliant family and the increasing daily demands of life play havoc with our mental and emotional equilibrium. However, I have found that despite a difficult day, lifting and exerting myself in short bursts is a great way to let go of petty niggles or taxing pressures. Again, movement helps to shift your energy; your perspective changes and you are less likely to sweat the small stuff. Exercise, including strength training, has been shown to reduce symptoms of depression, anxiety, and stress, which are common during perimenopause (Fuller, Workout Woman 2022) Blowing through your reps makes everything seem less consolidated, stretching out as you lengthen muscles allows you to take time to breathe, and this often makes room for some much needed clarity.
It’s funny, but all of the above strongly lends itself to the very fact that we need to start placing ourselves and our health in high regard, especially if we are to seriously going to live the lives we want and deserve. This psychological reposition is often in itself a new discipline for us. When was the last time we put these needs at the top of our to-do list? What is all the more illuminating is that without this realignment with our wellbeing, little else can truly flourish in our lives. Our physical, mental and emotional health are intrinsically linked to the quality of our experience of the world. So, isn’t it time we set aside old, outdated perceptions, regarding the mid-point years and embrace the chance of living a truly fulfilling existence? I intend to keep improving and extending my health-span especially as the second half of my life beckons me towards further adventures. I will meet these changes head on to ensure that life remains full of opportunity; the question is, what about you?
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