At a recent panel, I was asked what the best approach is to protect joints and reduce pain in menopausal women. As women transition through menopause, hormonal changes can lead to joint discomfort, muscle loss, reduced bone density, and increased injury risk. But there’s good news—smart strength and movement training can protect joints, minimize pain,…
At a recent panel, I was asked what the best approach is to preserving and building bone density for menopausal women. Bone health is a critical concern for women over 50, especially during and after menopause. After the age of 35, bone density begins to decrease by approximately 1% per year. For women, this rate…
At a recent panel, I was asked what is the best way to preserve and build muscle for menopausal women? As women enter menopause, the natural decline in estrogen accelerates the loss of lean muscle tissue — approximately seven pounds per decade — and the process speeds up after age 40. This loss doesn’t just…
At a recent panel discussing health for menopausal women, I was asked weighted vests for menopausal women while walking counts as strength straining and helps develop bone density. Wearing a weighted vest during walks is similar to the concept of “rucking”—a term from the military that refers to walking with a loaded backpack. (Refer to my…
At a recent panel discussing health for menopausal women, I was asked an important question. Should menopausal women lift heavier weights with fewer reps or lighter weights with more reps? It’s another complicated question with many nuances. High or Low Reps for Menopausal Women? Low Reps and High Weight Right for You? Strength training is…
At a recent panel discussing health for menopausal women, I was asked an important question. Should menopausal women stop doing cardio exercise and focus strictly on strength training? That’s a complicated question that shouldn’t have an either/or answer. Cardio or Strength for Menopausal Women? Cardio WAS Queen For years, cardio reigned queen in women’s fitness,…
Tracking your fitness progress isn’t just about stepping on a scale or measuring your waistline. Performance-based assessments can provide a much clearer picture of how well your fitness program is working. By focusing on what your body can do—not just how it looks—you’ll gain better insight into your strength, endurance, flexibility, and conditioning. There are at least…
Most women suffer through menopause in silence. As they transition through midlife, many women experience hot flashes, night sweats, weight gain, joint pain, insomnia, decreased libido, mood swings, and brain fog. These symptoms can significantly impact a woman’s quality of life, career, and relationships. Shockingly, only 15% of women receive evidence-based medical interventions for menopause…
Strength training is essential for building muscle, improving bone density, enhancing metabolism, and supporting overall functional fitness. One key decision many beginners face is whether to start with strength training equipment or free weights for muscle gains. Each has its pros and cons, and understanding them can help you design a balanced, effective program. Equipment…
In pursuing fitness, particularly in strength training, it’s a common belief that pushing yourself to total failure is the only path to results. But is going to failure truly necessary—or even wise? Which is better—failure or fatigue for optimal fitness gains? Understanding the difference between muscular failure and Momentary Muscular Fatigue (MMF) is key to…
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