What is Strength & how much do we need?
I was never one to step into a gym – the way I see it natural human movement isn’t really being met in the man-made gym. But two years ago, I realised the importance of training strength in mid-life to support declining bone density, muscle mass, hormonal balance, sleep and metabolism.
Perimenopausal women can experience 10–20% loss of lean muscle mass due to declining oestrogen, which normally supports muscle regeneration. Muscle loss results in reduced strength, lower metabolic rate (fewer calories burned at rest), increased joint pain, and higher risks of falls or fractures later.
The science shows yoga alone isn’t enough for long term bone and muscle health –turning 47 has made me realise just how quickly the body changes. The good news is if we stay in relationship with our bodies we can adapt to the changes. Making natural human movement and strength part of our lives is part of the picture for the long game.
The gym offers social connection, which is valuable, but I’m more curious about how we can find the benefits of strength training for musculoskeletal health without working in the gym environment.
This is why is started my Mindful Strength Class which offers community and a blend of yoga and relaxation, with body weight resistance training and natural human movement. A great combination for midlife.
We raise our heart rates, learn movement patterns, build strength and explore impact movements and mobility. As strength builds, combined with relaxation, the nervous system balances and flexibility increases, as tension releases. And top of my list we build confidence in our bodies and our abilities.
But what is strength and how much do we need?
This comes down to knowing a little about the basics along with the intention behind what you are doing.
My intention is not to become a body builder or athlete, but to support my future self, remain independent and move well and live well longer. This means choosing training that is proven to work to build bone density and muscle mass.
I can lift a heavy barbell but how does that show up in my day-to-day life? It has increased my overall strength and improved my climbing – but do I need to lift this heavy all the time? The answer is maybe. However, for me it’s equally as important to maintain natural human movement as well as with bone density and muscle mass.
It’s like a Movement Bank Account, building up our resilience for later, same as saving a pension fund or brushing our teeth daily. Movement and strength training are protective – it sends a message to our bodies that they are needed and so they build strength and bone to support the muscular skeletal structure. But coordination and balance are also important.
It’s like planting a tree, the benefits come in 20 years! As Gill from WildStrong says “we age into our habits” so lets included sustainable movement is this.
Variety and diversity
Doing the same compound movement time again gets you good at just that e.g. doing a deadlift. Which is great for posture and hip hinge movement – valuable stuff. Doing this has vastly improved my lower back and hip pain and allows me to garden for longer without pain.
But real-world movements aren’t stripped back in isolation, so it’s important to play with a variety of movements and a diversity of approaches. The body and brain then get the stimulus it needs to continue to adapt and maintain strength, coordination, balance and mobility.
So don’t give up walking, cycling, Tai Chi, Yoga or swimming – do what we love, these hold lots of value, but you can also add a really simple strength training programme 2-3 times a week. (check out my instagram for a few simple exercises)
I love climbing because it combines all the above with natural human movements our bodies are designed to climb and no two climb’s are the same – so you get the variety of stimulus and strengthening is global, and with practice the body works better in synergy. Climbing may not be for you, so try a simple accessible routine that you enjoy.
Strength is relative, start where you are and have fun with it ….
I have been working with clients, in my Chair Yoga class, exploring how to get up and down from the floor safely and consistently. Helping them maintain their independence and build confidence, the average age is 75 and these folks do brilliantly!
The sit-down-stand up practice is a key indicator for assessing leg strength and lower body mobility and flexibility.
If you can already do it without using your hands then – hurrah! Keep going because it is literally true that what we don’t use we lose. Having this ability means you have good flexibility, balance, motor coordination and enough muscle strength relative to body weight.
But what if you’re not there yet?
· We start where you are, at a level that feels appropriate to you.
· Build slowly and find ways to adapt movements when needed.
· If a movement doesn’t feel like a good match – the answer is almost always some kind of variations, not avoidance altogether.
· Start now - Play, explore and spend time getting up and down from the floor (try not to use your hands.)
· See what variations you can find.
· Practice daily and soon it becomes more familiar.
· A few movements you might want to try:
o Sitting cross legged on the floor
o Squatting is excellent (loaded with some kind of weight and add repartitions)
o Reverse lunges twists,
o Plank (at a wall or knees down if needed) builds stability.
The Long Game
Remember that strength training for bone health is progressive, which means adding weight, as the body adapts, this can be picking up something heavier or changing the bodies relationship to gravity - if using body weight. i.e. single leg instead of double or raised bridge pose.
Starting is the most important thing and then adding progressive challenge (over months, not days).
Bones adapt to load – apply enough to stimulate adaptation.
Where do I start with challenge, how heavy is heavy enough?
Try this to start - Weighted Squat:
o 2 sets of 6 repetitions
o Use roughly a weight you could lift 6-8 time with good control.
o 3rd final set - do as many reps as you can (you’ll be stronger than you think!)
REST! – Remember Rest between SETS for 2-3 mins.
We are tapping into a different body systems to most other exercise and rest is part of the adaptation process.
If you’re able to complete 12-25 reps it’s probably not heavy enough and more isn’t the same as doing what works for building bone density and muscle mass.
KISS
Keep It So Simple. Too often we make stuff more complex than needed. Apply lashings of KISS - if it’s simple, it will get done.
Science based approach:
Watch this great video by Dr Lisa Moore that explains the LiftMor Study & how to adapt the exercises to support bone density in post menopause.
https://youtu.be/VYLTMv6qkss?si=ws5Kf_63gvne2zSJ
Lift Mor study 2018, showing https://pubmed.ncbi.nlm.nih.gov/28975661/
High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial
