Strength training seems to be everywhere these days. But what actually counts? Does walking qualify? What about Pilates? And do you really need to lift heavy weights?
Several people have asked me these questions lately. With so much advice about getting stronger as we age, it’s easy to feel unsure about where to begin.
The good news? You don’t need a gym membership or a room full of equipment to get started.
What counts as strength training?
Strength training means asking your muscles to work against resistance. That resistance might come from dumbbells, machines, resistance bands, or your own body weight.
Think of sitting down in a chair and standing back up without using your hands. That’s a version of a squat. Push-ups against a wall or kitchen counter challenge your upper body. Pulling a resistance band works your back and shoulders.
The key is that your muscles work harder than they’re used to. As you get stronger, you gradually increase the challenge.
Do walking and Pilates count?
Walking is a wonderful way to move, and I encourage it. But your daily walk doesn’t replace exercises that deliberately challenge your muscles against resistance. Make room for both.
Pilates can include strength training, too. Your body weight, bands, or equipment springs provide resistance. Whether an exercise builds strength depends on how challenging it is for you—not simply what the class is called.
Strength shows up in everyday life
Carrying groceries. Lifting your suitcase. Getting out of a low chair. Working in the garden. Getting down on the floor with your grandchildren—and back up again.
These are the moments when strength makes a difference.
When I work with clients at HEYlifetraining, we connect their exercises to what they want to do more comfortably and confidently in their lives. That gives the work a purpose beyond counting repetitions.
Start where you are
You don’t have to overhaul your week. Begin with one question:
Where in my week am I intentionally challenging my muscles?
If your answer is “I’m not sure,” that’s a useful place to start. Choose a few exercises that match your current ability, practice them consistently, and build from there.
Let’s find your starting point
Unsure which exercises are right for you or how to make them challenging enough? At HEYlifetraining, I’ll help you build strength with movement that fits your body, experience, and goals.
Contact me to book a private session.
Have you grabbed your copy yet?
Recognize the all-or-nothing trap in yourself? In my award-winning book, Pursue Your Spark: Your Guide to Escaping Midlife Traps, Reclaiming Confidence, and Living Fully, I explore this and other midlife traps—and how to move through them using my proven SPARK Method.
Help Me Spread The Word
If this speaks to you, then here’s how you can help it reach other women who need it the most:
- Buy a copy (or gift one to a friend)
- Leave a 5-star review on Amazon – it helps so much!
- Tag me in your pics @heikeyates and use #PursueYourSpark
