Don't Sleep On Strength Training


Establishing a fitness routine in your 40s can feel like navigating uncharted territory. You might be wondering, "Should I lift weights or try to run a few miles?" Turns out you can actually have two best friends contrary to what Jessica/Jennifer/Ashley said to us in 4th grade. Both strength training and cardio offer amazing benefits for women over 40, but they target your body in different ways.

But then why does cardio get all the hype? ...(besides the fact that we grew up on Billy Blanks infomercials)  Let's take a look at why you shouldn't sleep on strength training.

Building a Better You with Strength Training

Strength training, also known as resistance training, involves using weights, resistance bands, or even your own body weight to challenge your muscles. And I won't act like I haven't used pantry items as weight before. Here's why it's a game-changer for women over 40:

  • Boosts Metabolism: Muscle burns more calories than fat, even at rest. So, strength training helps you torch calories throughout the day, even after your workout is done (increased metabolism).
  • Combats Bone Loss: As we age, our bone density naturally decreases. Strength training helps build and maintain strong bones, reducing the risk of osteoporosis (bone health).
  • Improves Strength and Stamina: Everyday tasks become easier with a stronger body. You'll have more energy to tackle your day and enjoy activities you love (increased strength and stamina).
  • Body Composition Magic: Strength training helps sculpt and tone your physique, giving you that lean and confident look (body composition).


But remember, you can have two best friends!

Cardio: Your Body's Other Best Friend

Cardio, or aerobic exercise, gets your heart pumping and improves your overall cardiovascular health. Here's why it's important to include it in your routine:

  • Endurance Powerhouse: Cardio strengthens your heart and lungs, giving you more stamina for daily activities (improved cardiovascular health).
  • Stress Buster: Exercise is a natural mood booster. Cardio helps reduce stress hormones and can improve your sleep quality (stress management).
  • Overall Health Boost: Regular cardio exercise reduces the risk of heart disease, stroke, and type 2 diabetes (overall health and disease prevention). 


The Best of Both Worlds: Combining Strength Training and Cardio

While both exercises offer distinct benefits, the true magic happens when you combine them. Here's why:

  • Fat Burning Frenzy: Strength training builds muscle, which helps you burn more calories during cardio, leading to a more efficient fat burn (fat burning).
  • Reduced Injury Risk: Strong muscles support your joints, reducing your risk of injury during cardio workouts (injury prevention).
  • Well-Rounded Fitness: By incorporating both cardio and strength training, you create a well-rounded fitness routine that addresses your overall health and well-being (overall fitness).

So, make a plan to "spend some time" on both strength training and cardio.

Remember, slow and steady wins the race. We aren't looking for perfection; we are striving for progress! 

So I will leave you with this... What would it take for you to start with 10 min of strength training a day?


If you're wanting to learn more and lose weight sustainably check out my Diet-Free Blueprint online program. 


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