Walking is wonderful, but is it enough for complete health in perimenopause and beyond? Discover why adding just 60 minutes of strength training weekly could transform your longterm wellbeing.
The Morning Ritual That Keeps Me Sane
Every morning, without fail, I take my dog, Brian, for our walk.
Brian loves it. I love it. And it’s become a routine that gives me time to think, recharge, and connect with nature.
It’s my daily dose of fresh air, movement, and a moment of calm. But something happened a while ago that really made me rethink how effective my walks actually were – for my body, that is.
When Walking Isn’t Enough: My Bone Density Wake-Up Call
If you regularly read my blog, you’ll already know I was diagnosed with osteopenia in 2021 after going through early menopause.
Osteopenia (low bone density) isn’t a diagnosis anyone wants to hear. I was gutted.
But there was a silver lining in the results that surprised me: my bone density was still really high in my hips.
I credit this to my daily walks with Brian. Walking, it turns out, is great for bone health – because any weight-bearing exercises can help maintain or even build bone density in your lower body.
The Limitations of Walking for Midlife Women
But here’s the catch: while walking is great for the hips, it’s not enough to support the overall health of your bones or your body as a whole.
The research is clear – we need good bone density everywhere, not just in our hips. And walking alone won’t stop the muscle and bone loss we begin to experience in our 30s (and that muscle and bone loss happens all over our body, not just in our legs).
Walking also does nothing for your grip strength (which is a key test of physical age) or your balance.
And as we age, that’s something we need to maintain, both for safety and for confidence in our physical abilities.
The Complete Solution for Midlife Strength and Mobility
So what’s the answer?
There’s one type of exercise that addresses all of these things and more.
Strength training.
I can’t stress this enough – strength training can solve all of the problems I just mentioned in just 60 minutes a week. Yes, you read that right.
You can get all the benefits of improved bone density, muscle mass, balance, and grip strength in as little as 1 hour a week.
And it doesn’t even matter whether that’s a single one-hour session or a bunch of 10-15 minute sessions throughout the week. The research shows the same results.
Making the Shift: From Walking to Complete Fitness
I get it – life gets busy, and it’s easy to default to what feels comfortable and familiar, like walking.
But if you could swap even just one of your weekly walks for a strength training session instead, you could be making a massive difference to your longterm health.
This is especially important during perimenopause and beyond, when hormonal changes accelerate bone and muscle loss. The right strength training approach can help counteract these changes, keeping you strong, mobile, and independent for decades to come.
The Science Behind Strength Training for Women in Midlife
Research consistently shows that strength training provides unique benefits that no other form of exercise can match:
- Increases bone mineral density throughout the entire body, not just in weight-bearing areas
- Preserves and builds muscle mass that naturally declines with age
- Improves metabolic health by building muscle
- Enhances functional movement patterns used in everyday activities
- Boosts balance and coordination to prevent falls
- Strengthens grip – a key predictor of longevity and independence
- Improves posture to prevent pain and injury
How to Add Strength Training to Your Life (Without Overwhelming Your Schedule)
I know it’s tough to make that change, but trust me, it’s worth it. Here are two ways I can help you incorporate strength training into your routine:
Personalised Guidance with 1:1 Coaching
If you’re new to strength training or concerned about proper form, my hybrid coaching program provides a monthly in-person technique session to ensure you’re moving safely and effectively. Between sessions, you’ll have ongoing support to keep you on track and progressing steadily.
Self-Paced Learning with Strength Essentials
If you prefer to start at your own pace, my Strength Essentials programme gives you all the fundamentals (and you can start with a 7-day free trial to dip your toe in). It’s designed specifically for busy women who want to add strength training to their routine without a major time commitment.
Take Your First Step Beyond Walking
Book a Complimentary Strength Strategy Call – Let’s discuss how to incorporate strength training into your current routine in a way that feels manageable and enjoyable.
Together, we can build a stronger, more resilient body – one that supports you through perimenopause and beyond.