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Perimenopause brings real changes to muscle, bone, metabolism, and recovery—but decline is not inevitable. Research shows that well-designed strength training can preserve bone density, maintain muscle, regulate stress, and support energy and sleep. With the right load, recovery, and nutrition, women can feel strong, capable, and confident through midlife and beyond.

Maintaining strong bones becomes a critical health focus for women over 40. As the body ages, bone mineral density naturally declines, increasing the risk of fractures and osteoporosis. Fortunately, targeted exercise like weight training and plyometrics can play a powerful role in preventing bone loss and improving bone strength. Read below to explore why bone health matters as we enter perimenopause, how these exercises support bone density, and practical ways to include the

It's been a long-held belief that when we are injured we should rest to allow for our bodies to heal before exercising again. What many don't realize is that this rest is actually slowing healing time and could possibly lead to less than optimal results. Studies show that gentle movement and an intelligent, progressive training program can actually enhance healing, allowing the body to move and feel better. Now, I'm not talking your run-of-the-mill training program. There are

We all know that we should be doing warm-ups prior to training, but we don't always include everything necessary to prepare our bodies for the stress we're about to place on them. A proper warm-up not only increases body temperature, but it activates the muscles that will be used, moves them through a full range of motion, and gradually builds in intensity to prepare for the strength training portion of the session. A proper workout benefits us in several ways. It: Increases

Have you ever been told that your lower back pain will go away if you lose weight? OR maybe you've been told your lower back pain is due to a weak core. The truth is that lower back pain is very complex, especially since its origins are not always known. Low back pain is defined as localized pain below the last rib and above the gluteal muscles (Jacobs, 2018). It can be caused by trauma, but often the cause is nonspecific. The term “nonspecific low back pain” was coined in a

I grew up in a time when most kids spent their free time playing sports, riding bikes and playing tag. The rule was to come in when the streetlights came on. During the school year, we walked to the local elementary school and had recess three times a day. Now, that dynamic has changed. Whether for reasons of safety or preference, kids are no longer walking to school and are inside on electronics instead of running around outside. To add insult to injury, physical activity pa

The squat is an exercise that mimics many of the actions we make in daily life and in sport, making it one of the most functional exercises there is. Check out some of the benefits of a bunch of squat variations below: Back Squat - The most well-known of the squats. - Has more glute, hamstring, and lower back activation than most other variations. - Is used in competition. - Can be loaded heavier than other squat variations. Front Squat - Emphasizes quads and core. - Strength

“OH MY WORD! THERE ARE SO MANY DEADLIFT VARIATIONS! WHICH IS THE BEST?” Well, that depends on the motivation behind putting it in a program. Read below to see some of the basic benefits of several of the different deadlift variations. Conventional Deadlift Strengthens the glutes, hamstrings, and lower back. Used in competition. Sumo Deadlift: Easier for those with knee pain. The start position is easier to get into because it doesn’t require as much mobility as the convention

Age is often thought to be synonymous with fragility. As many age, bone density and muscle mass decreases, increasing the risk of fractures. There is also a decrease of elasticity in organs and connective tissue, leading to disease and mobility issues. In fact, one of the most common fears as we age is a loss of physical and emotional independence brought on by these issues. Over the last several years, evidence has surfaced proving this may not need to be the case. Though th

80% of sports-related ACL tears occur during pivoting maneuvers and jump landings (Giangarra et. al, 2017). This is often caused by biomechanical differences and movement compensations, such as greater forward movement of the tibia relative to the femur at the knee joint and dynamic knee valgus, that place high loads on the ACL. These differences and compensations can be the result of muscular imbalances in the hips and poor neuromuscular control during changes of direction r

Good stability and movement in the lower body are dependent on good mobility in the three major joints of the leg, which include the ankle, the knee, and the hip. It can be tricky to decipher what is limiting mobility in the legs and hips because apparent poor mobility in one joint may actually stem from poor mobility in a neighboring joint.  For example, what appears to be poor stability in the knee can actually be caused by weakness in the ankle or in the hip. In fact, weak

There is so much that goes into shoulder mobility, that it is impossible to describe it in a 90 second video, so this video only covers why strength training is important to improve shoulder mobility. The shoulder complex consists of four joints - the sternoclavicular joint, acromioclavicular joint, glenohumeral joint, and scapulothoracic join - that need to move smoothly through a full range of motion for good shoulder mobility. One of the things required for this to happen

Has a physical therapist ever told you that “proximal stability leads to distal mobility.” This simply means that good mobility in the limbs starts with good stability in the core. A strong, stable core positions the trunk of the body for smooth, coordinated movement in the limbs. Without good control of the core, movement, especially sport related movement, places undue stress on the various tissues of the body, leading to injury (both acute and repetitive) and pain. So let’

What is mobility? Mobility is a commonly misunderstood term in the fitness world. Mobility is often used interchangeably with flexibility, when, in fact, flexibility is only one element of mobility. Simply put, mobility is the ability to move well while flexibility is the ability to move a joint through a full range of motion. Mobility also requires strength, stability (or balance), and coordination (or the ability of our nervous system to communicate effectively with our mus

Protein is the building block of our body. Every tissue needs protein to regenerate and heal, whether it's muscle, bone, skin, fascia, etc. In order to meet the metabolic needs of their body, sedentary individuals need to consume about .4 g of protein per pound of bodyweight. However, this is a minimum. When determining whether or not you're eating enough protein, there are several things to consider. Activity type and level - If you are participating in regular physical acti

If you are new to resistance training, you may have begun to notice training programs or social media posts referring to a 1RM or 1 rep max. This is because the weight used for a particular number of repetitions is generally based off of your 1RM. There are a couple ways to find 1RM. You can just do set after set of an exercise, resting 3 minutes in between sets, until you can only do 1 rep of that exercise OR you can calculate your estimated 1RM. Generally speaking, if I'm w

People are always surprised when they realize what goes into each program I write for a client. I look at a myriad of variables, including their current strength, posture, body awareness, past injuries, chronic pain, muscle imbalances, chronic medical conditions, and goals. Then I take those variables and my knowledge of biomechanics/strength training, and ask myself what will best help the client feel better, move well, and reach their goals? For some, a lot of functional wo

Barbell Snatch We all know that strength training is important for maintaining independence as we age. It improves balance, reduces the risk of falls, maintains the ability to participate in activities of daily living, protects against injury, and helps reduce pain associated with arthritis. But what about power? Studies are showing that power may be moderately more successful than strength training for improving function in older adults (Lo et. al, 2022). Here's why. First,

Did you know that the Valsalva maneuver can affect your blood pressure? Use of the Valsalva maneuver can cause a drastic drop in blood pressure because the increased intrathoracic pressure collapses the veins. This is why some people may see spots or be dizzy after using this breathing technique. Following the drop in blood pressure, the cardiovascular then overcorrects and shoots blood pressure way up. New lifters and those with blood pressure issues should steer clear of th

Don’t you just love a squat done well? Look at those lines! No excessive forward lean here! Though it may not be as favored by the masses as the back squat, the front squat should never be overlooked as, in many ways, its benefits outshine the traditional back squat. Let’s take a look at some of the differences that make this lift both functional and great for increasing performance. Unlike our friend “the back squat,” this squat requires activation of the muscles in the shou