Buckle up. Appearances aside, this topic is WAY too important to ignore.
We need muscle.
To live long.
Feel well.
Have strong bones.
Have great metabolic health.
Stay cognitively sharp.
To not fall over.
Quality of life.
Independence.
Time to stop being afraid of them (if you are - I really have beef with society and culture for the way this topic is has been handled in the past, with women and weight training specifically. I literally think we are cheating women out of their health and longevity by making sure weight training stays scary, something we're afraid of, or that the results are 'unattractive'/'too big'. I'll say it before and I'll say it again: what in the world is unattractive about a thriving, strong, confident woman who feels amazing in herself?!).
So yeah, it's time to prioritise as much muscle as we can.
Here's a bit about how we do it here at Fresh Air And. Our approach to training is a long-term practical and effective framework for building strength and vitality, focusing on movement quality and appropriate intensity.
What I mean by that is: I programme thinking of the next year and the next decade.
Step 1: Move Well First
Start here first, always (and get help here first too). There's no such thing as taking it easy or doing too little when we are first starting. We have to start with where you're at, even if that's 5 assisted squats.
It's crucial to ensure that we are moving well.
This starts with training the nervous system and enhancing proprioception—our body’s ability to sense where it is in space. Good movement patterns are the cornerstone of a solid strength training program.
Focus on overall movement patterns
Focus on training movement patterns rather than isolating muscles. This means learning how to push, pull, hinge, squat, and rotate movements. Prioritize form and technique over speed or weight. This approach ensures that your nervous system learns to where you are in space, and how to engage the muscles you already have better.
Step 2: Train Heavy
Most don't train at an appropriate intensity - and yes this needs to be adapted to the day, week, season, listen to our bodies first and foremost AND we have to make friends with hard.
This isn't anyone's fault, if we've not used our body much in this way before, or we have past experiences of unsafety (in any aspect or era or life) then often we're lifting light because:
we're risk averse. We're been conditioned to not take many risks, and it feels unsafe. We might be trying to prevent injury, which also completely makes sense.
we don't realise it's too light. We say lift to two reps in reserve (i.e. we could do two more reps with good form) - but if we don't actually know what failure, 10/10 effort is, then how do we really know what a 7 or an 8 out of intensity/heaviness feels?
we're working with other conditions (not limitations - I've yet to find someone who there isn't a way to train safely). Well then, heavy means heavy for you.
we've had an experience in exercise where we have been pushed past our limits (be that by ourselves or someone else training you) where the no hasn't been heard (or an option) in the past. So the no is louder now. It's right it should be: context, choice and consent always.
you're underestimating your capabilities. You don't know how strong you actually are and what strength your body is naturally capable of building. You keep reaching for the 5kg dumbbells out of routine because 30kg sounds impossible to you. Your mind will limit you before anything else - and that's why lifting weights is one way of redefining impossible for yourself.
Ditch variety
Not entirely. Stuff isn't black and white here. But every workout shouldn't be different. Every week shouldn't be different. And that doesn't mean we don't do progressive overload (where our overall weight/volume/time under tension etc is increasing over time).
But the best adaptations come when your body experiences something more than once. More than a few times. In fact, at Fresh Air And, our programming runs in 4-8 week blocks, which also means there's enough variety from block to block to drill into specific focuses (better knee health, core stability, power etc anyone?) and to allow the body to recover sufficiently and not stress certain movement patterns.
The key idea: we prioritize LONG TERM strength and functional movement.
And finally, if this sounds way too technical and/or overwhelming, I get it.
You don't need all of this stuff, you don't need to understand it all - but you do have a body, and you can ask for help.
Start there.
The most common feedback I hear from someone who has absolutely started from scratch with me on movement?
'I surprised myself with what I could do.'
Your turn.
Try us here.
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