I’ve always been passionate about running, having logged countless miles strength training. But now that I’m over 45, my knees start protesting, and I realize it is time to change my focus. Running has always been my way of keeping fit, but I’ve learned that strength training is essential at my age.
It wasn’t an easy transition, but I know it’s necessary. Strength training isn’t just lifting weights to build muscle; it’s about preserving the muscle mass that naturally declines with age. Women can lose 3-8% of their muscle mass per area after 30 and even more after 60. This reality hit me hard. By incorporating strength training into my routine, I can counteract the muscle loss and stay strong and fit.
Bone health has also become a significant concern for me. Since the risk of osteoporosis increases after menopause, weight-bearing exercise is critical to maintaining bone density. I want to keep my bones strong and healthy, so I can continue leading an active lifestyle without fearing breaking them. Strength training is my new ally in this fight.
I’ve also noticed changes in my balance and flexibility. Running kept me in shape, but it didn’t do much to improve my stability. As I age, my risk of falls and injuries increases, and I want to do everything I can to prevent that. Strength training can improve my balance and flexibility, making everyday movements safer and more efficient. It’s rewarding to know that taking these steps reduces my risk of falling and improves my overall mobility.
This change in my training routine isn’t just about the physical benefits. It’s about increasing my confidence and maintaining my independence. I want to stay active, energetic, and ready to take on whatever life throws at me. Prioritizing strength training is my commitment to living a healthier, more fulfilling life. While I’ll always cherish my running days, I’m excited to embrace this new chapter dedicated to strength and endurance.
Are you also looking to change your exercise routine? Or have you let it slip away and want to get back into shape? For us women over 40, this is extremely important, so don’t waste any time – start now! The Get in Shape Wellness Programme is a great starting point. It will motivate you and help you establish a routine to continue your new exercise habits at home and for years.
We have selected some great programs for you – take a look and find the one that suits you best:
Getting fit in sunny Madeira:
Galomar is the perfect choice for an exceptional active holiday with breathtaking sea views, a private bath complex, a unique sports club, delicious Ayurvedic treatments, and a mix of local and international cuisine strength training!
At Galomar, you will discover various activities on land and in the water and a modern fitness center. The fitness program begins with an initial consultation where your training can be tailored. You get group classes to suit all tastes and a relaxing massage to unwind after your session. Madeira’s mild year-round climate and abundant sunshine enhance the positive physical and mental benefits you’ll experience during this week-long program.
Thalasso, Get in shape.
The Thalasso Fitness program at the Palasiet Thalasso Clinic & Hotel rejuvenates the body, mind, and soul through a relaxing, cleansing, and therapeutic regime. Enjoy thalasso treatments, aquatic training, group exercise, supervised fitness classes, morning walks, and group classes such as Pilates, yoga, muscle chain therapy, relaxation, and healthy eating strength training.
Experienced therapists provide personalized care in the historic setting of this traditional seaside hotel, taking advantage of the unique microclimate of the Levantine coast. Rejuvenate and recharge with positive energy thanks to this comprehensive wellness experience.
Group Boot Camp Retreat
The Costa Blanca Wellness Boot Camp offers a gentler alternative to traditional military-style camps, focusing on getting fit and detoxifying. The retreat provides a safe environment with nutrient-rich, delicious food without the feeling of hunger. The program is suitable for all fitness levels and includes a variety of workouts such as walking, yoga, Pilates, and beach workouts.
The diet plan, designed by a doctor and nutritionist, promotes detoxification with three meals a day and organic herbal tea and mineral water. The camp also strongly emphasizes education, motivation, relaxation, and body care, offering beauty treatments, anti-aging therapies, and massages strength training.
Daily classes offer a complete workout and personal time for relaxation, metabolism improvement, detoxification, and mental clarity. The program combines fitness and nutrition to help participants regain shape and live a healthier lifestyle.
Active Holidays in Tenerife
If you find it difficult to fit physical activity into your daily routine, a fitness holiday may be the perfect solution! It offers the opportunity to work with a personal trainer who will measure your fitness level and recommend the most suitable exercises for you strength training.
In the north of Tenerife, Oceano Health Spa Hotel is perfect for a wellness and active holiday. As the name suggests, this hotel puts health and well-being above all else strength training.
The Active Health program at Oceano Health Spa Hotel is tailored to your fitness level and personal preferences. With a personal trainer, you will engage in enjoyable and relaxing activities to improve your fitness. The program includes a nutritious menu that is both healthy and delicious. You will also have sufficient free time to relax by the pool, read a book, walk to the lighthouse, or visit the spa.
Healthy Aging
SHA Wellness Clinic, Spain’s leading wellness center, excels at improving and expanding health, combining ancient Eastern practices with modern Western methods. The SHA Anti-aging program aims to optimize health and fitness, slow down the effects of aging by comparing biological and chronological age, and identify factors that affect quality of life strength training.
Using natural remedies, Asian medicine, a nutritious diet, and advanced medical techniques, SHA promotes the development of new healthy habits. Fitness is an integral part of the program, which includes personalized diet plans, customized exercise programs, and discipline of the body and mind strength training.
Specialists in genetics, anti-aging, skin aesthetics, regenerative medicine, cognitive stimulation, and more correct the body’s imbalances and track progress. The program begins with assessing biological age, oxidative stress, and other health indicators through clinical testing. Participants receive personalized fitness and strength training, natural therapies, medical treatments, and lifestyle consultations, which promote sustainable healthy habits and improved fitness.