| Let’s talk Strength and Bone Density |
| Hey all – Amy here and the theme we’re doing over the next few weeks is about taking care of ourselves NOW before we have health scare or are in crisis mode. 🙌Let’s start developing healthy building blocks before our situation becomes more critical.🥇 Let’s talk longevity so you can have a strong, resilient body that thrives not just survives! Strength training is key, especially for women, for bone density, metabolic health, injury prevention, hormone balance and confidence! Here’s why: 💪1. Muscle Is Medicine. After about age 30, women naturally lose muscle mass (called sarcopenia)—and this accelerates with menopause. Resistance training helps preserve and build muscle, which boosts: Metabolism (hello, energy and fat-burning!) Insulin sensitivity (better blood sugar control) You may have noticed me wearing a glucose monitor lately and I can share more about that next week! Mobility and independence as we age 🦴2. Bones Love It Too Estrogen drops after menopause, and with it, bone density takes a nosedive. Weight-bearing exercises are one of the best ways to stimulate bone growth, helping to prevent or slow osteoporosis and reduce fracture risk. 🧠3. Boosts Brain & Mood Resistance training doesn’t just sculpt the body—it rewires the brain. Studies show it improves: Cognitive function Memory Mood (bye-bye anxiety, depression, and brain fog )Strength training literally builds resilience—mentally and emotionally. And let’s be real, midlife and beyond demand that kind of inner grit. Below are some of my favorite ways to get started! |
Farmer’s carry is one of my favorite activities and can be a great predictor of grip strength into our elderly years. It also works on core and stability.
😎A good goal is to be able to carry half your body weight total for a full minute.
Deadlifts are another great one for posterior chain strength. Deadlifts are unmatched for building functional strength nad protecting the spine.
🤩A good goal is to be able to deadlift your body weight.
Squats are key for functional movement – getting out of chairs, the car, on and off the toilet
😊Can start with bodyweight and there are tons of variations such as goblet squats, split squats, front, back or even overhead squats
Pushups – Upper body strength declines faster in women. Pushups or chest presses support shoulder stability, core integration and push power.
😎Click HERE for my favorite way to get started with pushups!
There are many more of course but these are foundational and would cover all basic muscle groups. We’re going to get into more of the mind, spirit and nutritional aspect in the coming weeks as well as a free wellness event coming up so stay tuned!
Blessings and love from Amy and the Moment of Truth Team
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