Movement Series Week 2: Strength

The first week of this series focused on stability. I would recommend you continue to work on stability as you start to incorporate your strength routine. You could practice them on separate days or combine the practices together. For example, start a strength session with toe yoga and cat/cow movements. Plyometrics make a great workout as well including jump squats or box jumps.

When I start talking with patients about strength everyone has a different reaction. As women, the societal rules are to remain small and quiet. Many patients I see have small weights at home or maybe some resistance bands but they have much less comfort going to the gym and lifting heavy. Other patients feel they do not have the time for it. For me, I started really lifting weights in college. I stuck to the machines and kept small in the gym. When it got too uncomfortable lifting around everyone I would revert to cardio equipment. I would also participate in Body Pump classes which were predominantly female. Now, with a family and career, I am awake at 5am to get in my one hour heavy lifting session three times per week and would not have it any other way.

I cannot stress this enough, there is no better time than the present to start lifting heavy weights. Prior to and through menopause it is especially important since we know that gaining muscle mass becomes harder as we age. Not only does lifting heavy weight help to gain and retain muscle mass but it also helps to stimulate bone growth and protect us from serious injuries. We can supplement muscle health with nutrition and hormone therapy but we also need the heavy load bearing activity. 

There is no better time to start than now. Starting will look different for everyone whether it is in a gym, part of a lifting group class, in your basement, or outside in nature. The ultimate goal is longevity so that at age 80 we can get up off the floor, walk up a flight of stairs, get out of a chair, or put our luggage in the overhead bin on a plane.

If you are new to strength training I recommend starting with just body weight. Focus on 2-3 30 minute session per week and include movements that target each muscle group per workout. Here are some examples:

• 15 squats, 3 sets

• 15 step ups, 3 sets

• 10-12 push ups, 3 sets (modifications: start against a wall or use your knees)

• 10-12 tricep dips

• 10 reverse crunches, 3 sets

  
  

Once this starts to feel easy I encourage patients to include weights or resistance bands. This will open up exercises for you to include:

• 10 (each leg) walking lunges, 3 sets (bonus: works on grip strength)

• 10-12 dead lifts, 3 sets (bonus: works on grip strength)

• 10 bent over single arm rows, 3 sets

• 10 chest press, 3 sets

• 10 rear delt flies, 3 sets

• 10 overhead press, 3 sets

• 10 russian twists (with or without weight), 2 sets

• 30 second plank, 2 sets

For the patient who just is not going to start the resistance training, for whatever reason, I strongly encourage them to get a weight vest. Research has found that when women wear a weight vest that equals 10% of their body weight, they start to gain benefits in both muscle and bone health. We also know that weight vests turn on the stabilizing muscles as we walk, making it easier for us to react when we trip on something or misstep, instead of falling. Even if you are adding the vest to your daily walk with your dog, you are moving in the right direction. This is the WEIGHT VEST I have and what I recommend for my patients.

I hope you find this information helpful. Please leave questions or feedback below!