DailyOM: Why is strength training so important to our health, and what are the key benefits?
Caroline: I'm a huge advocate of strength training, especially for women — even more so for those in midlife. I cannot emphasize enough the importance of strength training at this time of life. For me, it has been a way of life for many years. I can honestly say that I feel fitter, stronger, and healthier now in my 50s than I did in my 20s and 30s.
Resistance training is effective in promoting bone density, reducing the risk of osteoporosis, which is especially important for women as they age. The drop in bone density during and after menopause can be offset or regained with a strength training program. Not only can we maintain good bone health, but we also can build new bones. Building lean muscle mass through strength training also increases the resting metabolic rate, making it easier to manage body weight and body composition. To build lean muscle you need to work the muscle under resistance, which is exactly what strength training does.
Strengthening muscles around joints provides added support, reducing the risk of injuries and falls. Compound exercises and those targeting the core contribute to better posture and stability. In a world where we are often hunched over phones and computers, this is definitely a good thing. Strength training can improve insulin sensitivity, reducing the risk of Type 2 diabetes, and it can positively impact hormonal balance.
DailyOM: In your course, you talk about strength training improving our mental health. How can it do this?
Caroline: Gaining strength and seeing physical improvements can boost self-esteem and confidence. Feeling strong can have positive effects on mental well-being – knowing you can lift that box, open that jar, or carry that bag is empowering! Regular exercise has been linked to better sleep quality. In turn, it helps improve our immunity. Incorporating strength training adds variety to a fitness routine, preventing boredom and keeping workouts interesting. There are so many different exercises and variations of each exercise — you will never get bored!
DailyOM: What happens to our bones as we age?
Caroline: Our bone density naturally decreases along with our muscle mass after the age of 30, leaving us more susceptible to fractures and the risk of osteoporosis. This is more prevalent in women, especially after the menopause when estrogen levels decrease.
Osteoporosis affects one in three women aged 50-plus. Osteoporosis causes bones to become brittle and weak so that they are more prone to break. These fractures can cause major pain and have a horrendous impact on daily life. But the great news is, there are things that we can do to help combat the drop in bone density, and this course is going to show you how to do that.
DailyOM: How does strength training build stronger bones?
Caroline: It is imperative that we lay down new bone tissue, and this is where strength training comes in. When we use weights or our own bodyweight, the stress we cause by pulling and tugging on the bones stimulates new growth. The result is stronger, denser bones. As little as 30 minutes of activity, three to four times a week has been shown to make a marked difference in our bone cell growth. Alongside strength training, we need to ensure that we have a diet rich in bone healthy nutrients — calcium, vitamin D, and plenty of protein.
DailyOM: Who did you design this course for, and what can students expect?
Caroline: This course is for everyone in midlife, especially women pre- and post-menopause. It is for complete beginners and for those who have exercised for years. This course will help not only those who may think they are at risk of osteopenia but also everyone who is going into midlife and wants to future-proof their body.
I will show you different ways to enhance bone growth with easy-to-follow exercises that can be done from your own home and with minimal equipment. With very small changes to our fitness and overall exercise routines, we can make a huge difference to our physical and mental health. Not only will you feel more confident — everyday activities will become easier as you gain strength. With your core getting stronger, you will find a reduction in back pain, and the mood boost you have with resistance training, even just 30 minutes, is huge.
My workouts will energize, motivate, and inspire you, and you can take these exercises forward into your everyday life with ease to create a more confident, fitter you. Functional training can transform lives with consistency, keeping us stronger for longer.
DailyOM: Caroline, thank you so much for this inspiring, transformational course. Bone health is such an important issue for everyone — especially women. Her workouts are motivating and you'll feel fantastic afterwards. It's a win-win! Until next time, be well.
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