Let me paint you a picture. You’re in the kitchen. You grab a jar of pickles. You twist. Nothing. You run it under hot water. You whack the lid with a spoon. You consider calling your neighbor. Eventually you hand it to someone else and pretend your hands are “just a little slippery today.”
Friend, your hands aren’t slippery. You just need a little more muscle. And here’s the best news you’ll hear all week: you can build it, at any age & stage of life.
Why now? Blame estrogen (she’s earned it)
Starting in our 30s, we slowly lose muscle every decade. Then perimenopause shows up and hits the fast-forward button. As estrogen drops, we lose muscle and bone more quickly, our metabolism slows, and suddenly the jeans that fit last spring have opinions.
It’s not a willpower problem. It’s a biology problem.
And strength training is one of the most powerful tools we have to push back.
Five reasons to pick up something heavy
1. Your bones will thank you. Bones respond to load. When your muscles pull on them, they get the message to stay strong. That matters a lot as estrogen’s bone-protecting effects fade.
2. Your metabolism gets a pep talk. Muscle is your body’s engine, and it burns energy even while you binge your favorite show. More muscle also helps your body handle blood sugar better.
3. Your balance gets steadier. Strong legs and a strong core mean fewer wobbles on icy sidewalks, stairs and that one uneven patch of driveway.
4. Your mood and sleep get a boost. Strength training can ease anxiety, lift your mood and help you sleep more soundly. Hot flashes not included.
5. Real life gets easier. All the groceries in one trip. Getting up off the floor without a soundtrack of groans. Lifting the grandkids, the dog or the suitcase into the overhead bin with zero drama. And yes, opening the pickle jar.
Let’s bust a few myths while we’re here
“I’ll get bulky.” Getting bulky takes years of very specific training and a truly heroic amount of protein shakes. You’ll get strong, steady and capable.
“I’m too old to start.” Muscle responds to training at every age. Research shows women in their 60s, 70s and beyond can build real strength.
“Cardio is enough.” Walking and cycling are fantastic for your heart. But they don’t challenge your muscles and bones the way lifting does. You want both on the team.
“I need a gym.” Your living room works. So does a pair of dumbbells, a resistance band or two cans of soup.
How to start (without overthinking it)
Start where you are. Get curious about what your body can do, instead of judging what it can’t. Focus on good form, breathe out on the effort, and build up slowly. Two or three sessions a week is plenty to see real change.
And you don’t have to figure it out alone.
Come lift with me for free.
My monthly free strength class is Saturday, November 7th at 9am (Mountain), live on Zoom.
No experience needed, minimal equipment required, no judgement allowed. Just come as you are and notice how strong you already are.
Your pickle jar doesn’t stand a chance.