Women over 40 are hearing the message loud and clear: You need to strength train. You need to lift heavy. You need to build muscle.
But what does that actually mean—and how much strength training do you really need?
In this episode of Meet Your Body, physical therapist Jessica Valant breaks down the science and practical realities of strength training for women in midlife and beyond. She explains why maintaining muscle and strength becomes increasingly important as we age, while cutting through some of the confusing and conflicting messages surrounding exercise for women over 40.
You'll learn:
Why strength training becomes increasingly important as we age
What actually counts as strength training
What “lift heavy” really means—and why heavy is different for everyone
How many days a week you should strength train
What progressive overload is and simple ways to use it
The major movement patterns to include in a well-rounded strength program
Where Pilates fits into strength training
Why walking and cardio still matter
How perimenopause, menopause, pelvic floor concerns, osteoporosis, previous injuries and recovery can affect your approach
Jessica also explains why strength training doesn't need to be complicated or extreme to be effective. You don't need to spend every day in the gym, lift the heaviest weights possible or give up the other forms of movement you love.
Whether you're completely new to strength training or wondering if your current routine is enough, this episode will help you build a realistic, effective approach that works for you.
Resources mentioned in this episode:
⚫︎ Free three day trial to UNLIMITED https://app.jessicavalant.com/sign-up
⚫︎ How to Start Lifting Weights https://podcasts.apple.com/us/podcast/meet-your-body-with-jessica-valant-mspt/id1649561552?i=1000719787855
⚫︎ About Progressive Overload https://podcasts.apple.com/us/podcast/meet-your-body-with-jessica-valant-mspt/id1649561552?i=1000755983233
⚫︎ 20 Minute Beginner Dumbbell Workout: https://youtu.be/zRayn_kDjZw
⚫︎ Jessica’s website, resources, services & more: http://www.jessicavalantpilates.com
⚫︎ Jessica’s UNLIMITED community and app with daily workouts for muscle strength: http://www.jessicavalantpilates.com/unlimited
⚫︎Watch our podcast episodes on YouTube here: https://www.youtube.com/@meetyourbodypodcast
⚫︎ YouTube workouts: https://www.youtube.com/c/JessicaValantPilates
⚫︎ Follow Jessica on Instagram: http://www.instagram.com/jessicavalantpilatesJessica Valant Pilates app:Apple IOS - https://tinyurl.com/mry5ya8rGoogle - https://tinyurl.com/yh3ty5fp
Jessica Valant and Jessica Valant Pilates, LLC, recommend you consult with a physician before starting any new exercise program. The information given here is not meant to treat or diagnose any medical condition.
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