The Power of Weekly Resistance Training—and How to Make It Happen

Life gets busy – between kids, parents, work and  taking care of the house it’s easy to let workouts slide, but if there’s one thing I recommend you to prioritize, it’s weekly resistance training.

Strength training isn’t just about building muscle—it’s about staying strong, independent, and resilient as we age. It protects your bones, boosts your metabolism, and even improves your mood ( studies have shown that exercise is better than meds!) . Plus, when done consistently, it helps prevent injuries, making activities like gardening, walking, and playing with your dog even more enjoyable.

Sticking to a routine isn’t always easy and here is  how to overcome the most common roadblocks:

1. “I Don’t Have Time”

You don’t need hours in the gym. Two to three 30-minute sessions per week are enough to see results for many women. Break it up if needed—ten minutes here, fifteen minutes there. The key is consistency, not perfection.

2. “I Don’t Know What to Do”

Start simple: bodyweight exercises like squats, push-ups, and lunges are highly effective and use big muscle groups which is important for your metabolism. Add resistance bands or dumbbells as you progress. If you’re unsure, follow a structured plan (like the one in my program!).

3. “I’m Too Tired”

Ironically, exercise gives you energy. Strength training improves circulation and increases stamina over time. Start with just a few movements—even five minutes can make a difference. A friend of mine used to say “I won’t be more tired if I workout so I’m going.” I always thought that was a good way of looking at it.

4. “It Feels Uncomfortable”

New things always do! Soreness is normal, but joint pain isn’t. Listen to your body, but also know it is capable of more than you know!

5. “I Get Bored”

Make it fun! Listen to your favorite music, try new exercises, or work out with a friend or join a community of like-minded women who you can work out with (wink, wink) Change it up regularly to keep things interesting. Also, you can just do it even though it’s boring. Things worth having, like a strong and fit body, requires commitment, even when it’s boring.

The Bottom Line

Resistance training isn’t just another task on your to-do list—it’s an investment in your strength, confidence, and longevity. Start where you are, do what you can, and keep showing up. You’ll thank yourself later.

Now, tell me—what’s your biggest challenge when it comes to strength training? Let’s tackle it together! 💪