Training Benefits

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

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

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’

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,

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