strength training isn't just about aesthetics. it protects your bones, your independence, and your future. here's why every woman should care about building muscle now.
that's what keeps me going every day. aesthetics is great, not gonna lie, but relying solely on that won't keep most people motivated. so it's important to learn to measure your progress in other ways than how you look.
I love all this, but HOW do I fit in 7 training sessions a week? 3 lifting, 2-3 cardio, 1 intense cardio. Do you combine them? I am lucky enough to work from home so I can fit in a session on my lunch break, but would love any advice for how its possible to do this for a working mom in her 40s with 2 small kids (which means 6-8AM not available and 5-8PM not available).
this is just a guide on the type of training you can implement to improve your overall health and fitness. that said, you don’t need to spend 2 hours at the gym and you can absolutely adapt this to your routine. research shows that 2 strength sessions a week is enough to see great health outcomes. here’s what i’d do if i had a similar schedule:
— 2 full-body strength sessions.
— walking as my low-intensity cardio. if you can hit 7k steps a day, that’s great. check the weekly trend on your device so that even if you miss the target one day, your more active days will compensate.
— if you can, one HIIT session. it can be just 15 minutes. if not, focus on your strength sessions and your step count.
— mobility work you can do at home with just a few movements (look it up on YouTube). it takes 5 minutes or less.
hope it helps. i know it’s not easy to combine all of this with life, work, and children, so don’t try to be perfect all the time. just keep moving in whatever ways feel feasible for you right now. of course, people who train more will see more benefits, but unfortunately most of us can’t dedicate that much time to exercise.
i'm glad you related to the article. i think about that every day and to be honest, this is what pushes me to keep showing up even when i have no motivation to train.
The shift from training to look a certain way to training for freedom and independence is such an important reframe. This whole piece is so good :)
that's what keeps me going every day. aesthetics is great, not gonna lie, but relying solely on that won't keep most people motivated. so it's important to learn to measure your progress in other ways than how you look.
I love all this, but HOW do I fit in 7 training sessions a week? 3 lifting, 2-3 cardio, 1 intense cardio. Do you combine them? I am lucky enough to work from home so I can fit in a session on my lunch break, but would love any advice for how its possible to do this for a working mom in her 40s with 2 small kids (which means 6-8AM not available and 5-8PM not available).
hi, thank you for reading ❤️
this is just a guide on the type of training you can implement to improve your overall health and fitness. that said, you don’t need to spend 2 hours at the gym and you can absolutely adapt this to your routine. research shows that 2 strength sessions a week is enough to see great health outcomes. here’s what i’d do if i had a similar schedule:
— 2 full-body strength sessions.
— walking as my low-intensity cardio. if you can hit 7k steps a day, that’s great. check the weekly trend on your device so that even if you miss the target one day, your more active days will compensate.
— if you can, one HIIT session. it can be just 15 minutes. if not, focus on your strength sessions and your step count.
— mobility work you can do at home with just a few movements (look it up on YouTube). it takes 5 minutes or less.
hope it helps. i know it’s not easy to combine all of this with life, work, and children, so don’t try to be perfect all the time. just keep moving in whatever ways feel feasible for you right now. of course, people who train more will see more benefits, but unfortunately most of us can’t dedicate that much time to exercise.
Been thinking about this a LOT recently, you hit the nail on the head
i'm glad you related to the article. i think about that every day and to be honest, this is what pushes me to keep showing up even when i have no motivation to train.