Training and Workouts

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

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

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

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

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