Welcome back my fellow seekers of strength and vitality! In our last discussion, we talked about the transformative power of strength training, particularly for women over 40. We explored the misconceptions, fears, and the undeniable importance of incorporating strength training into our wellness routines. Today, we’re picking up right where we left off, ready to equip you with the knowledge and guidance you need to take those crucial first steps. If you missed out on part one of this series, check it out before you continue on with this discussion!

Selecting a Coach

Embarking on a strength training journey might seem daunting, especially if you’re new to it. The key is to start slowly and focus on proper form to avoid injuries. Initially, and my best recommendation is to hire a coach. Hiring a coach provides you with the greatest value, ensures that you are safely performing the exercises and more importantly the correct ones that will achieve your goals. 

Here are some suggestions where to find a qualified strength coach:

• Google Search
• Ask individuals you know currently seeing a trainer for a referral
• Walk into your local gym and inquire about enrolling in program – see if they offer any free sessions

Initially, be cautious about starting your strength training journey with group classes. While these classes offer a great opportunity to join a supportive, health-focused community, they often lack personalized attention due to their size. This can lead to less guidance on proper form, potentially fostering poor habits. It’s advisable to receive one-on-one training first to establish good technique before transitioning to group classes.

Selecting an Exercise Program

If hiring a coach isn’t for you at the moment, do some diligent research to find the right strength program containing these foundational exercises.

• Squats
• Lunges/Split Squats
• Rows (Pulling Movements)
• Push-ups (Pushing Movements)
• Loaded Carries (Farmer Carry/Suitcase Carry)
• Abdominal Exercises (Planks/Side Planks)

These 6 fundamental movements are staples in every strength training program and are non-negotiable. These exercises engage multiple muscle groups providing a solid base for more advanced exercises later on. Each exercise can be performed for a set amount of time (30-60 seconds) or by repetitions (6-12). Be sure to incorporate appropriate rest periods in between each exercise if training for strength (45-90 seconds).

 A typical routine might involve training a minimum of three times per week, allowing for rest days in between to let muscles recover. A typical rest day should involve light cardiovascular work such as walking, biking, running or swimming as well as mobility work involving yoga, foam rolling and stretching. Sauna therapy and cold plunging are wonderful tools to aid in your recovery as well. Just do something that tells your body “Hey I’m still alive here!”

As we wrap up today’s discussion on the transformative power of strength training for women over 40, remember that taking that first step can change the course of your wellness journey. Whether you choose to hire a coach or start with foundational exercises on your own, the most important action is to begin. Start by revisiting the basics we discussed today and consider what will work best for you. Let’s break the barriers of fear and hesitation together. Commit to your first training session this week, and don’t forget to share your progress and experiences. 

For any strength training questions, tips or consultation inquiries please don’t hesitate to contact me via email dralessio@in8wellnesscenter.com. Together, let’s build strength and vitality, one lift at a time!