Growing up in the ‘70s, ‘80s, and ‘90s, I was all about cardio—Jane Fonda, Kathy Smith, aerobics, leotards, step aerobics, the ThighMaster, the StairMaster, Buns of Steel! Back then, the focus was always on being thin, staying slim, and doing as much high-energy cardio as possible. Strength training wasn’t even on my radar, nor was it widely encouraged for women.
Exercise, for me, has always been as much about mental health as it has been about physical fitness.I noticed early on that my mood would plummet if I didn’t move my body for three or four days. So, I exercised—not just to stay in shape but to keep my mind in check.
When CrossFit first emerged in the early 2000s, I decided to try it—not because I wanted to get strong, but because I wanted to lose weight. Like so many women, that was the primary motivation. For the first time, I started seeing and feeling muscles I never knew I had. Being able to do a pull-up or push-up felt empowering. Unfortunately, CrossFit was expensive for me at the time, and knowing I could just run a 5K for free, I didn’t stick with it for very long—only about nine months.
Then came my triathlon phase. For a few years, I trained hard—swimming, cycling, running. Swimming, in particular, gave me incredible overall conditioning, and to this day, I think it’s one of the best full-body workouts. But weight training? Still not a priority. I grew up associating weights with bodybuilding and Arnold Schwarzenegger, but not for everyday fitness for women.
It wasn’t until I started researching menopause and bone loss that I realized how critical strength training is—especially as we age. The statistics on osteoporosis are staggering, and knowing that strength training is one of the best ways to maintain bone density made me rethink my entire approach to exercise. Strength training not only helps slow bone loss but can also improve balance, coordination, and muscle strength, reducing the risk of falls and fractures—key concerns for postmenopausal women.1
I now live in a rural area without gym access but that’s no excuse. There are so many amazing YouTube channels with strength training workouts, and I’ve invested in some 10-25 pound weights to use at home. Here is the truth: starting strength training has been one of the hardest things for me, and I am still not where I want to be. I don’t naturally enjoy exercise of any kind, and I have to mentally push myself every single time. However, I am working on ways to motivate myself—putting on good music and reminding myself that it’s beneficial, even if I don’t always believe it. And the benefits? I have seen some results from a small amount of strength training with a few dumbbells and the effects are undeniable. I want to keep at it!
I don’t think I will ever bulk up like a bodybuilder, which is not the goal for me, but I hope to strengthen my body in a way that will allow me to maintain independence as I age. At the end of the day, my goal in life is not to extend my life as long as possible with all the biohacks out there but to enjoy the time that I do have. I don’t want to be the 70-year-old who needs help lifting a carry-on bag into the overhead bin. I want to be able to shovel my walkway, carry my groceries, and maintain my balance as I get older. The reality is that no matter how well we take care of ourselves, we will eventually slow down. We will need help. But after doing some research, I wholeheartedly believe that strength training is one of the most effective ways to give ourselves the best chance of maintaining our body independence for as long as possible.
- Menopause and Bone Loss. (January 24, 2022). Menopause significantly accelerates bone loss, with up to 20% occurring during menopause and post-menopausal stages. Approximately 1 in 10 women over 60 are affected by osteoporosis worldwide, and nearly half of postmenopausal women will experience an osteoporosis-related fracture in their lifetime. Early prevention strategies, such as strength training, are crucial for maintaining bone health and reducing fracture risk. ↩︎