Hi friends~
I so appreciate you being here taking a few minutes to read this newsletter. It can be really tough to keep up with everything – family, job, life itself, and I know even a few minutes can be precious.
Let’s keep it simple. Today the topic is about dedicating time for training, but I promise – it’s not a guilt trip or sales pitch, not a push toward the gym. I’ve been there. I’ve gone through some tough times when exercising was just not happening, literally nowhere near the top of the priority list.
I felt like crap, and the worse I felt the less I was inclined to get started. Strength happens with one step, one lift, one rowing stroke at a time. There is no perfect plan, nor is there any “should”. 20 years ago at age 51 I gradually realized that small steps can lead to big results, and I committed to some regularity, along with being kind to myself, which led to permanent life changes. Now as a grandma of 15 I am reaping the benefits.
No surprise, there is a higher dropout rate in strength training with women compared to men. It’s about time. Although we know that physical strength improves confidence, psychological resilience, and academic and professional success now and throughout our lives…even if we love working out (it might surprise some readers to know I don’t always love it), it can seem impossible to fit it in. Experts say the fitness gender gap is because women have less time to work out, and that their health is paying the price. Women Get Less Exercise Than Men. It’s a Problem.
Strength training doesn’t have to take a ton of time. If you’re not getting to the gym because of lack of time (getting out the door can be the first big obstacle), you can get great benefits from home if you have some basic equipment. Virtual coaching works great for lots of women, or set up a place and time at home, and find some good videos if you can stick with it on your own.
- Focused sessions 30-45 minutes to an hour, 2-3 times a week allow time for a warmup, an efficient workout, and sufficient rest between sets. If you can swing it, a good coach is one of the best investments to keep you on track, and help you make the most of every session over time. Starting out with even one session a week can kickstart your strength. Whatever time you can manage to set aside is a plus for you. Think of it as a gift you are giving yourself.
- Virtual training is less of a financial hit than paying for a gym membership, and provides the ease of training at home with your coach. Virtual small group sessions are just as effective, and as much fun as in the gym, and all have proven results.
- A testimonial about virtual training: I work out with Polli virtually 3-4 times a week as we live in different states. I am into year four with my sessions and I am indeed stronger, more flexible than I was when I started. I am achieving new milestones on the rower through intervals and the movements are reinforced with off the rower weightlifting exercises. These small training sessions also create a common camaraderie with other people in the group sessions. I strongly recommend you sign up for a session with Polli and start your journey to a stronger you.
Strength training offers multiple benefits during perimenopause and beyond.
In an excerpt from Action Plan for Menopause by Barbara Bushman, Janice Clark-Young & American College of Sports Medicine, benefits include:
- Reduced risk of adult-onset diabetes
- Lower blood pressure
- Decreased arthritis pain
- Maintenance of or improvement in lower back health
More amazing science on the benefits of strength training:
Resistance training reduces inflammation. A new meta-analysis found that resistance training doesn’t just build muscle—it also reduces inflammation, helping you stay healthier, stronger, and more functional as you age.
Resistance training improves skin. This recent research has found that resistance training rejuvenates aging skin. The researchers believe that there are different effects of Aerobic Training and Resistance Training on skin aging, and identify the key factors involved in Resistance Training-induced skin rejuvenation.
Build the strength that carries you through everything – day-to day, and a life well-lived.
You’re capable of more than you think. One step at a time will get you to your goals.
x
Polli
