What to do when strength training feels impossible – and why “just move” might be your strongest strategy yet
Pull up a chair…
Let’s talk about something that no one really prepares you for in midlife: what happens when your body doesn’t let you exercise the way you used to – or the way Instagram says you “should.”
You know strength training is important for menopause, weight management, and bone health. But what if you’ve been dealing with chronic pain, past injuries or joint issues that make squats, lunges, and heavy weights feel more like torture than training.
Spoiler alert: You can still make progress.
Is walking enough?
YES. A thousand times, yes. Walking is one of the most underrated fat loss and wellness tools out there – especially for perimenopause and post-menopause.
Why walking works:
- It improves insulin sensitivity
- Supports fat-burning (especially walking in a fasted state)
- Boosts circulation and mood
- It’s gentle on the joints and requires zero equipment
If traditional workouts are too much right now, walking more frequently is a powerful substitute.
Suggested baseline:
- 20 minutes, twice per day
- Or one longer 40 – 45 minutes brisk walk
- Add in intervals, hills or a weighted vest if your joints allow
Set your timer. Lace up. Turn the music up. And just move.
20 minutes twice a day = magic
The all-or-nothing approach is so last decade. You don’t need an hour a day. You don’t even need a gym.
Two short bursts of intentional movement (20 minutes each) can do wonders:
- One session of strength based or mobility work
- One walk or gentle cardio session
Eating every 4 hours – myth or method?
It’s not a fad – it’s practical. Eating balanced meals every 4 hours helps:
- Stabilize blood sugar
- Reduce cravings and mood swings
- Regulate hormones like insulin and cortisol
Make each meal count:
- Prioritize protein (30g per meal if possible)
- Add fiber-rich veggies
- Include healthy fats
- Minimize added sugar
Download the free Midlife Movement & Meal Cheat Sheet Here
Yes, you still need strength training
Even with injuries or mobility limitations, some form of strength training needs to be a part of the week – especially if you’re 40+.
The minimum effective dose?
Two 40-minute strength sessions per week.
These can be body-weight based, use light dumbbells, or resistance bands. The magic is in the consistency – not the intensity.
Focus on:
- Proper form and controlled tempo
- Core engagement with every rep
- Breathwork and posture
- Making each rep count (no mindless movement!)
Mindset is your most powerful muscle
This is the part no one talks about enough.
You don’t need to keep up with anyone. You don’t need to perform. You just need to show up, adapt, and enjoy the journey – even when it looks different from last year… or last decade.
- Turn up your favorite playlist
- Stay present
- Be kind to yourself
- Embrace the silly
- Protect the peace
Because movement isn’t just physical – it’s emotional, mental, spiritual.
And in case you need the reminder: Effort Never Ends
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