Hi friends~
I’ve been pondering evolution lately – my own through days, weeks, months, and years, and for all of us in general – change is good.
We know that biological changes – both mental and physical are constantly taking place every nanosecond as we age. There can and should also be intentional, conscious changes – personal growth can and should continue to happen throughout life.
Over the years I’ve been conscious of being forgetful. Yikes is it age-related? Then I console myself, remembering that I’ve always been this way. I lost things constantly as a kid (including my beloved pink transistor radio), and as a mom, I spent frantic mornings going nuts looking for car keys while trying to get the kids to school.
So maybe my absentmindedness at 72 is part of aging? Ok. But I refuse to worry about misplacing things, or berate myself if I miss a meeting. Life goes on. And I’m not going to become frightened about a wobble going down the stairs. Instead, I’ll work on boring stabilization exercises.
The natural process of aging is profoundly impacted by a healthy mindset. As a recent NPR quiz on optimism noted: “If you feel more positively about yourself, you’re able to believe in a better future you – and a better future for you.”
In the words of psychologist Carl Rogers: “The curious paradox is that when I accept myself just as I am, then I can change.”
The Foundation of Change
Acceptance isn’t passivity; it is the necessary bedrock for growth. When you stop judging or blaming yourself, you reduce the shame that fuels unhealthy behaviors. By stopping the resistance against your perceived “imperfections,” you allow self-compassion. When you treat yourself with kindness, you allow time to change. Often, when you fully accept who you are the shift toward who you want to become happens almost unnoticed.
From Mental Shifts to Physical Strength
If mindset is the engine of change, what about the physical? We are finally living in an era where women’s health is being prioritized in research. We have tools – exercise, nutrition, and medical interventions – that enable us to take charge, and empower us as owners of our bodies.
Yet, physical change is often hampered by a fearful narrative. We fear “getting bulky,” getting injured, or the embarrassment of failure. This fear is a major obstacle to strength training. Many women ask: “Do I have to lift heavy to build strong bones?”
The answer is: Strength can happen in lots of ways.
“Heavy” is relative, and the weight room can be an intimidating “foreign language” dominated by muscly men and unfamiliar equipment. If you navigate the gym alone (as I did), cardio might be the “safe” go-to. When I finally took the leap in my 40s and hired a coach, I actually told him I “didn’t want to get bulky.” I saw him roll his eyes. I was fearful, and that fear kept me from sticking with it until I started again at nearly 50. Now I do a variety of lifting, heavy and not so heavy, plus lots of fun activities outdoors.
The Science of Starting Now
When I finally decided to get serious about my strength, I found the smartest coach available and gave it everything I had. And I decided to learn everything I could to become a coach myself.
I am stronger now at 72 than I was at 40.
Here is what the science and my experience tell us:
- Expert guidance enables you to get strong effectively, efficiently, and safely. You can start at any age.
- Bone is living tissue. It responds to load by adapting and growing stronger. While heavy lifting is a super-effective way to build muscle, it is not the only way.
- Progressive load is key. You can achieve muscular adaptation—strength—with a variety of equipment, or even none at all. The volume of repetitions, sets, and range of motion are the true determining factors.
- Variety works! Consistency matters.
Achieving the strength to carry you through life requires a holistic approach: nutrition, recovery, stress management, sleep, and most importantly, a positive mindset.
Be ok with you as you are, and believe in yourself enough to allow – even welcome change, especially if it’s scary.
Know that you are so worth it.
x
Polli
