Hi Everyone,
As we age, it’s crucial to take care of our muscles and bones. Did you know that 1 in 2 women will experience a fracture after the age of 50? That’s right—osteoporosis, which leads to low bone density, becomes a significant concern, especially as bone breakdown outpaces bone formation around age 50.
Sarcopenia, the progressive loss of muscle mass and strength, also comes with age. It can seriously impact your quality of life and make daily tasks more challenging. Risk factors like inactivity, smoking, excessive alcohol use, and low estrogen levels only make these issues worse.
So, what can you do about it? Strength training.
I know strength training can feel intimidating, especially if you’re new to it, but it doesn’t have to be. That’s where expert guidance comes in.
When I design strength training programs, I focus on seven basic movement patterns, tailored to your unique health history, injuries, experience, and goals. The goal isn’t to leave you exhausted—it’s to enhance your strength so you can enjoy activities like golf, tennis, or simply chasing after the kids, day after day.
Here are the key movement patterns I use:
Push: Floor press, standing press, landmine press
Pull: Row variations like TRX, single-arm, gorilla row
Hinge: Kettlebell deadlifts, barbell deadlifts, swings
Squats: Kettlebell goblet squat, barbell Zercher squat, double kettlebell front squat
Loaded Carry: Farmer carry, rack carry, overhead carry
Rotation: Chop, windmill, parts of a get-up
Anti-rotation: Anti-rotation press, single-arm suitcase deadlift, one-arm swings
We start by mastering these movements with bodyweight and then gradually add load. The process is personalized and step-by-step, ensuring proper technique, breathing, and bracing. Strength training is essential for preventing fractures, improving muscle mass, and boosting bone density as we age.
If you’re ready to get stronger, email me and let’s chat!
In Strength,
Charlene
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