Why Strength Training Is My Focus This Year

I went to write this blog thinking I’ve posted in 2026. Reader… I had not. 😅

And honestly? That feels like the most honest place to start.

We’re two months into the new year. The “new year, new you” energy has softened. The sparkle has worn off. The routines are either sticking… or quietly slipping. This is usually the point where people either double down — or disappear.

Instead of chasing intensity this year, I’ve been leaning into intention.

And I’ve made a few quiet but powerful shifts to support my health in this season of life.

What I’ve Modified in My Routine

1. Getting Creative With Strength Training Time

Between teaching, work, family, and life, I realized I was relying heavily on cardio — because it’s efficient and it’s my comfort zone.

But strength training? That requires planning. Space. Intention. So instead of waiting for a perfect 60-minute window, I started:

• Adding 25-minute focused lifting sessions

• Pairing strength work with days I have to drop my son off at tutoring.

• Treating it like an appointment (because it is)

• Stacking it after something I already do (hello habit stacking 👋)

Not glamorous. Not complicated. Just consistent.

2. Prioritizing the “Unsexy” Physio Work

You know the exercises. The band work. The glute activation. The slow, controlled, mind-numbing movements that don’t make for exciting Instagram content.

But here’s what I know in my 40s: The ultra-basic physio exercises are what keep me teaching, lifting, and living pain-free. They protect my knees. They stabilize my hips. They support my spine. They keep me strong enough to keep showing up. It’s not sexy. It’s sustainable, and sustainability is what we’re after.

Why Strength Training Hits Different in Our 40s

If you’re a woman in your 40s, this is your reminder:

Strength training is no longer optional — it’s foundational.

As estrogen begins to fluctuate, we naturally experience:

• Loss of muscle mass

• Decreased bone density

• Slower metabolism

• Increased risk of injury

• More stubborn body composition changes

  
  

Strength training helps:

✔ Preserve lean muscle

✔ Support bone density

✔ Improve insulin sensitivity

✔ Reduce joint pain

✔ Boost confidence

✔ Improve posture and stability

✔ Support long-term independence

This isn’t about shrinking your body. It’s about building one that carries you powerfully into the next 30–40 years.

How to Get Started (Without Overhauling Your Life)

If you’re feeling behind or overwhelmed, don’t.

Start here:

1. Aim for 2–3 Strength Sessions Per Week

Full-body sessions are efficient and effective.

2. Focus on the Big Patterns

• Squat (sit-to-stand counts!)

• Hinge (deadlift variations)

• Push (push-ups, chest press)

• Pull (rows, bands)

• Carry (farmer carries are magic)

  
  

3. Don’t Skip the “Boring” Stuff

Glute bridges, clamshells, core stability, shoulder stability. Future you will thank you.

4. Track Something

Reps, weigh, or consistency. How you feel, progress builds motivation.

The Bigger Picture

Two months into the year isn’t a pass/fail checkpoint, it’s an opportunity to recalibrate.

The women I coach — and the woman I am becoming — are not chasing extremes.

We are building strength that lasts. We are choosing consistency over chaos. We are honoring one commitment at a time.

If January didn’t go how you planned… good. You’re right on time to adjust.

And if this resonated, share it with a woman in her 40s who needs the reminder that strong is not a phase — it’s a strategy.

~S