Frequently Asked Questions
1. Why is strength training so important for women 40 and over?
Women lose muscle mass once they reach 40 as estrogen levels start to decline. One of the best ways to maintain muscle is to lift weights.
Weight training boosts your metabolism. The more muscle you have, the more calories per day your body burns at rest.
The prevention of osteoporosis. Strength training significantly increases your bone density and decreases your risk to developing osteoporosis in the future.
2. What type of equipment do I need for 1-1 coaching or your other programs?
Light to heavy dumbbells or kettlebells (depending on your strength level), mini bands, and a yoga mat. Lighter weights for upper body and heavier for lower body training. You should be able to do 10-12 reps of a weight without it being too easy or overly difficult. You can also use your bodyweight for certain exercises.
3. I am new to working out. How would I know if I am using the correct form?
All of my workouts are delivered with video demos for you to model the correct form. For 1-1 coaching, I will also review your form when I perform your assessment when we begin your program.
4. How often should I incorporate resistance training into my exercise routine to achieve results?
If you strength train 2-3 times a week, you will start seeing and feeling changes in your body after 3 weeks.
5. Will I start looking bulky if I work out with weights?
No, you won't. Women do not have the same amount of testosterone to naturally build the amount of muscle that men have. Women who are extremely muscular either have taken testosterone or other hormone enhancers or have spent MANY hours in the gym lifting very heavy weight to achieve a lot of mass.
6. I just want to lose my belly. Can I spot reduce fat with certain exercises?
Your body cannot spot reduce fat in specific locations. When you are in a calorie deficit (taking in fewer calories than you burn, you will lose fat from all over or where you are genetically predisposed to lose. You can do hundreds of crunches, but if you are eating a surplus of calories, your stomach is not going to look toned.
7. What about cardio? Isn't that important?
Cardio benefits your heart and helps lower blood sugar levels. It is helpful for burning calories, but doesn’t prevent muscle wasting. Incorporate cardio and strength training into your workout program for a well-rounded exercise plan.
8. How do StrongHer online coaching and programs work?
Please send an inquiry to be considered for 1-1 coaching. For my self-guided programs, after purchase you will received an email invitation to download the training app to access your workouts and nutrition guidance.