As a keen runner, I used to think that running regularly would be enough to keep me strong, but speaking to researchers recently I’ve learnt that we all really should do more weight bearing exercise to keep our bones and body healthy.
This is especially the case for women. Our muscle mass typically peaks at around age 30, after which it begins to decline. Then when we enter menopause our oestrogen falls off a cliff, meaning it becomes even more challenging to maintain muscle. Doing something about it now can help - whatever age you are. If we do nothing, our body risks becoming weak and frail.
Think of any older relatives you know, the ones who seem younger then their chronological age are much more likely to lead an active lifestyle. It’s that lifestyle which keeps them more physically able.
If this alarms you consider this. The single most impactful message I think we can all hear it that it’s never too late to start. You can start now with a few simple squats - go! And for most of us it’s not about becoming muscly but about preventing muscle decline.
I’m therefore now considering whether I should buy a 10kg kettlebell (the 20kg we have at home really is too heavy for me) or continue using everyday household objects, as well as my own body weight, which can be remarkably effective too.
When I asked experts how to get started, they all told me we can fit in a few minutes of weight-bearing exercises here or there throughout the day, rather than having to spend hours in the gym. I’m slowly doing so in my mission to give myself extra reserve in later years.
Some squats at the school gates or as the kettle is boiling? Tick. I don’t really care if I get slightly odd looks (and at least it justifies my usual sports gear outfit at pick up…)
For more on how to get started, a condensed version of my recent BBC piece from my health column is below, where I explored how to start, how much to do and why it’s so important.
I am still pretty poor at press ups but I can keep sit ups going for quite some time. And what’s been even more fun to observe is that the more exercise we do at home, the more likely our kids are to start taking part too. S regularly does 100 star jumps each morning now, of her own accord.
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When it comes to staying fit, my circle of friends tend to focus on cardio. We count our steps, track our runs, cycle at the weekend. Some of us even enter the occasional half-marathon or triathlon.
But while aerobic exercise like this can keep you healthy and help you live longer, experts say that adding in strength training can ensure you live a better quality of life as you age.
“Strength is the neglected sibling at the health dinner table,” Stuart Phillips, a researcher in muscle physiology at McMaster University, Canada, tells me.
I’ve therefore been looking into the benefits of resistance training and how best to add some into our lives.
The biggest gains
When it comes to strength training, also called resistance training, the biggest health gains come when you are just starting out compared to doing nothing at all, says Jess Gorzelitz, an epidemiologist at the University of Iowa. “The riskiest group are those who do nothing… That’s a big message for people who are new to this.”
Initially, you should aim for two sessions per week, lasting between 20 to 30 minutes each, says Phillips. He suggests doing any of the following with several repetitions in a set and repeating the set two to three times:
• Lower Body: Sit-to-stands, squats, step-ups, or lunges.
• Upper Body Push: Wall push-ups, standard press-ups, or chest presses.
• Upper Body Pull: Rowing movements using a resistance band or machine.
• Trunk/Core: Planks or loaded carries (which involves walking while holding weights).
As you train more you can look to increase the amount you do to get further benefits. If using your body weight feels too easy for certain exercises such as squats, you can consider adding some light weights.
Focus on big movements
You don’t necessarily need to set foot in a gym or any special equipment to start resistance training.
Gorzelitz, who is a powerlifter herself, says we can easily do bodyweight squats using a chair. A couch or bed can help us to practice sitting down and standing up in a controlled manner, whilst household items like cans of food or bottles of water can be used for bicep curls.
For those who do visit the gym, Gorzelitz recommends focusing on the following “big three” movements that target the entire body:
• Barbell back squats
• Bench presses
• Deadlifts
She also suggests trying shoulder presses as “your back can never be strong enough”. Back strength is key for posture, preventing back pain and improving spine stability.
Challenges yourself
If your workout feels too easy, simply add more resistance, repetitions or additional sets, because over time as we build strength, our body will adapt to challenge. “That does not need to be dramatic. Small increments repeated over months are where the magic lives,” says Phillips. When you start out, you may only be able to hold a plank for less than 15 seconds, for example, but you’ll gradually be able to increase this as you get stronger.
The level should feel challenging but still manageable, adds Phillips. “You do not need to crawl out of the gym like a wounded animal. Progress gradually,” he says. It’s better to be consistent than try to do too much. If you do lose motivation, remember that as with all exercise advice, small bursts are better than none.
As I already do plenty of cardio, I can now be found doing the plank and some squats before my morning coffee or between meetings. I aim to increase this gradually and know my future self will thank me.
Breadwinners is packed with research, real-life stories, and practical advice for navigating the power dynamics at play in our lives. Buy it for a friend, or consider leaving a review or rating here (you don’t need to have bought it from there to do so).
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