Well, that's my first couple of gym sessions after holidays in the bag.

And if you've been here for any length of time, you'll know that I do not particularly enjoy going to the gym.

I never regret a session, and I always feel better after I've done it. But I never look forward to it.

So what is it that keeps me going?

Strength training for good, old-fashioned aesthetics?

OK, I'd be lying if I said I don't like that my shoulders and back are starting to look more defined. 

But it's not what made me pick up the weights, and it's not what keeps me going.

It's all a bit more complicated than that.

OK, I'm a fitness professional, so I read things and do my regular professional development on my topics.

So here's what I know and how it's impacted my decisions to pick up the weights.

Strength training reduces our risks of broken bones.

Our bones increase in density and strength up to the age of 35. After that, they start to lose density and also strength.

If you'd like a quick crash course in what's happening, check out this blog.

Now, I've said many times, I have an absolute fear of being a wobbly old lady who falls over and breaks a hip, so this is an important one for me.

Why does weight-bearing exercise specifically reduce the risks of broken bones? 

Because when you make your muscles stronger, your bones have to become stronger in response to the stress being placed on them by your muscles.

Which bones are older women more likely to break? Hips, vertebrae, wrists and ankles.

So we want stronger glutes as well as all the other muscles around our hips and legs; stronger backs; and stronger shoulder and arm muscles.

Of course, we want to fuel our training by eating right for our bones too

Strength training reduces the risks and effects of long-term chronic conditions

Reducing oestrogen levels put the female body in a more inflammatory state.

And chronic diseases such as diabetes, rheumatoid arthritis, CV disease are all the results of inflammation.

Strength training reduces inflammatory reactions by:

- Reducing blood sugar: Sugar is your body's source of energy so if you have free sugar floating around in your blood stream, strength training (and cardio exercise too) converts it to the form that's usable and then uses it up.

- Reducing certain fat cells, which put out signals to the body that increase inflammation.

- Stimulating the immune response that counters inflammation.

What sort of strength training should you do?

Pilates is, obvs, a form of strength training where you're using your own body weight, or small equipment to build muscles.

But maybe you want something that's going to put your muscles and skeleton under a bit more stress?

I've got you!

Fridays 7.45am Strength and Stretch is my weekly online weight-based interval training class. You'll "enjoy" 30 minutes of strength training to make you stronger, followed by 30 minutes of stretching to ensure that you maintain your flexibility too.

Saturdays 10am PiYo join us on Zoom for a music-based class, taking moves from Pilates & yoga (clue's in the name!) to deliver you a sweaty, athletic class that will work your legs, upper body and abs while you improve your flexibility.

You can book either of these online classes here

**COMING ON 6TH NOVEMBER 2024  **

Wednesdays 9.15am L1FT & FL3X Hampton Pool.

I'm super excited about this brand new class. If you want to step up your strength training, but don't want to go to the gym (because YAWN  🥱), this is for you! More details to come. The wait list will open shortly.