Frequently Asked Questions
1. Why is weight training so important for women 40 and over?
Women lose muscle mass once they reach 40 as estrogen levels start to decline. The best way to maintain muscle is to hit the 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. I know, you’re 20 or 30 and thinking you don’t need to worry about it. Well, you do! Keeping up on weight bearing activities like weight training significantly increases your bone density. Thus, building up your resistance to osteoporosis developing in the future.
2. What equipment is needed for my fitness journey with your program?
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. 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?
I recommend women weight train 2-3 times per week to start seeing the benefits of building muscle.
Your program will include at least one exercise for each of the following:
Quads (front of your legs)
Butt and hamstrings (back of your legs)
Chest, shoulders, and triceps (“push” muscles)
Back, biceps, and grip (“pull” muscles”)
Core (abs and lower back)
5. Will I start looking bulky if I work out with weights?
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 high amounts of calories, but it doesn’t prevent muscle wasting. You should both cardio and strength training into your workout program for a well-rounded exercise plan.
8. How does StrongHer online coaching work?
During our fitness consultation, I will gather the necessary information to prepare a fitness program specifically for your goals with exercises you like (if you despise burpees, I won't assign them!). We will also review other areas that will impact your fitness level (nutrition, sleep, mindset) and create your success plan. The duration and frequency of your exercise sessions will be determined by what works for you BUT consistency is key! A plan is only as good as your willingness to put in the time, effort and energy into making it work. Your program will be delivered through my personal app using the Trainerize platform.