With so much (often conflicting) information online about strength training and what to do have to It seems, this idea can feel significant. So, to cut through the noise, midlife health and wellness guru Liz Earle has some straight-talking tips to help women get started and reap all the long-term health benefits that strength work has to offer.
A large body of research shows how valuable strength training is – at any age, but especially so such as We have age. Actually, the last one study More than 5,000 women aged 63-99 The Jama network was launched Finding that greater muscle strength was associated with a significantly lower risk of death, the researchers concluded that ‘improving strength and maintaining it is the key to better aging.’
In fact, now 62, Liz, his new book how is age It will hit the shelves this month, explained in the latest YouTube Video That she felt she needed to start [strength training] Not for aesthetics, but for long-term health – to stay strong, to stay mobile, and most importantly to stay independent.’
“When I started, I saw not only an improvement in my strength – which is what you would expect – but also my body composition changed, because I was building lean muscle. I lost fat, and I just felt more powerful in my body,” she added.
1. Start light and build up gradually
While Liz pursues progressive overload—gradually increasing the weight or repetitions over time, which is critical to building muscle—she illustrates just how gradual it can be.
“Actually it took me four or five years to work out squatting with 22kg [dumbbells] In each arm, maybe do two or three sets of 25 repetitions,” she said. For hammer curls, I use 7kg dumbbells for two or three sets of 25 repetitions, but I actually started with only 3kg, did a few [reps and sets].
2. Calculate body weight
However, ‘you can start without any weights,’ she flagged. ‘I love including push-ups – never thought I’d say this, but it’s true. This is technically weight training because you are lifting your own body weight. When I started, I could barely manage a pair. Now, I do two or three sets of 50.
3. In his work own speed
Stop Doomscrolling. ‘It’s not a competition – it doesn’t matter what everyone else is doing at the gym or at home, what your friends are doing, what I’m doing.’ If you’re working at your own pace, you can focus on form, which, as Liz explains, is critical to making sure you’re getting the most out of your workout.
And if she had to sum up her strength training advice in one line? ‘Start small, persevere and celebrate any progress. Your future self – strong, stable, full of energy – will thank you.’
After years of living with endometriosis and going through seven rounds of IVF, Radio 4 presenter Emma Barnett turned to training with PT Frankie Hula to build strength and a more positive relationship with her body. Download the Women’s Health UK app to access Frankie’s full training plan.
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Hannah Bradfield is a senior health and fitness writer Women’s Health England. An NCTJ accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sports Science and an MA in Media and Cultural Analysis. He has been covering sport, health and fitness for the past five years and has created content for sites including BBC Sport, BBC Voices, etc. The world of running and Style. He specifically interviews those working in the community to improve access to sport, exercise and health. Hannah is a 2024 John Schofield Trust Fellow and has also been named a 2022 Rising Star in Journalism by the Printing Charity. An avid runner, Hannah was a strong sprinter (also dabbling in the long jump) but later transitioned to long-distance running. While the 10K is her favorite race distance, she loves running or volunteering at parkrun every Saturday, followed by a pastry of course. He is always looking for fun new runs and races and places to eat.
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