Physical Skill #2: Strength
Medicine for Midlife
Last week, we introduced the concept of the 10 General Physical Skills and reviewed the first skill of this series, Cardiovascular and Respiratory Endurance. This week we are focusing on the second skill, strength!
It cannot be overstated how important strength is to EVERY midlife woman. Strength is not just for athletes - it is for anyone of any fitness level who wants to live their best lives independently for as long as possible.
If you are over 50, you remember the 1970s and 1980s when being more “delicate” or “feminine” was what the cultural status quo dictated. So embracing barbells and dumbbells at this stage of life may be a little intimidating. Fortunately, with the emergence of women as a driving force in sport and fitness, more attention is being paid to overcoming barriers to the weight room.
The truth is that our longevity depends on physical strength. The hormonal changes of midlife - as well as general aging - bring with them declines in muscle strength and power and a decline in bone density resulting in greater rates of falls, fractures, less mobility, and an array of other health problems.
What is Strength?
Strength is the ability to apply force. It is just one component of overall muscle health that also includes mass and power. Strength is important for everyday living - rising from and sitting down in a chair, getting up off the floor, carrying your groceries, putting dishes away overhead - all of these activities require some degree of muscular strength.
In sport, leg strength can improve your power as a cyclist, sprinter, or speed skater. Shoulder strength will help you as a swimmer, and core strength will help you as an endurance athlete.
There are many more examples, but you get the idea. Whether you are sedentary or a world-class athlete, muscular strength is the foundation of it all.
Building Strength
This week in the Weekly Workout series we discuss some of my favorite ways to build strength! Through the years as a recreational athlete and CrossFitter, through my training as CrossFit trainer and having the experience of working with some amazing strength coaches in my own fitness adventures, I have acquired some great tools in my “strength training toolbox” that I currently use myself as a 54-year-old menopausal woman. These methods had me PR’ing (PR=Personal Record) through COVID and still bench pressing weights that I did in high school!
Tempo Repetitions
“Tempo” repetitions refer to a pattern of ascent and descent in a movement using different time intervals. For example, a 3-1-1 tempo squat starts in the standing position with the barbell in the front or back rack position. Descend to the bottom of the squat for a count of 3, hold at the bottom for a count of 1, and return to a standing position for a count of 1.
Performing repetitions using Tempo improves muscle strength by increasing the amount of time that the muscles spend working during each repetition. This is called “time under tension” and is very effective for improving strength.
Here’s an example of how to use this method in a workout:
Movement: Front Squat - Tempo 3-1-1
Set a timer for EMOM (every minute on the minute) every 3:00 x 5 rounds
At the start of the 3-minute interval, perform 7 Tempo Front squats. Rest for the remainder of the interval. Perform a total of 5 sets of 7 Tempo repetitions.
For the full workout including Movement Practice, Warm-Up, and Cool-Down, check out my previous post “Tempo Training”.
The 5 - 3 - 1 Method
This method is the foundation of my personal strength training program. It was created by Jim Wendler, an elite weightlifter and former collegiate football player for the University of Arizona. It is written as a 4-week program, however, I do it as an 8-week program. The principle behind this method is building strength slowly, progressing in weight and repetitions using a 5, 3, and 1 repetition scheme over the course of the program. Weight selection is based on 90% of your 1 repetition maximum as your “working 1 repetition maximum” for the purpose of the workout calculations.
My recommendation is to focus each 8-week cycle on one of 4 foundational lifts: Back or Front Squat, Deadlift, Shoulder Press, and Bench Press. I would also recommend doing just one of these cycles per week. Gaining proficiency in these foundational lifts will provide a broad base of support for improving performance in sport and promoting longevity for everyday life.
8 Week Program
** The first step is to find your working 1 repetition maximum. On a separate day, select the lift you would like to work on and test out your 1 repetition maximum. This is the weight you can move in a given movement with 80% adherence to perfect form for a single repetition. Once you find this weight, take 90% of it and this is your working 1RM for the below calculations
Week 1 (Every 3 minutes on a clock) x 3 sets (65%, 75%, 85% of working 1RM) x 5 repetitions each set.
*** On the last set, your goal is to do more than 5 repetitions - even if it is just 1 more rep!
Week 2 (Every 3 minutes on a clock) x 3 sets (75%, 80%, 85% of working 1RM) x 3 repetitions
*** On the last set, your goal is to do more than 3 repetitions
Week 3 (Every 3 minutes on a clock) – 3 sets (75%, 85%, 95% of working 1RM) x 5 reps, 3 reps, amd 1 rep
*** On the last set, your goal is to do more than 1 repetition
Week 4 (Every 3 minutes on a clock) – Deload 3 sets (40%, 50%, 60%) x 5 repetitions each set.
Week 5 (Every 3 minutes on a clock) (Repeat week 1 adding 5 pounds for lower body lifts and 2.5 lbs for upper body lifts)
*** On the last set, your goal is to do more than 5 repetitions
Week 6 (Every 3 minutes on a clock) (Repeat week 2 adding 5 pounds for lower body lifts and 2.5 lbs for upper body lifts)
*** On the last set, your goal is to do more than 3 repetitions
Week 7 (Every 3 minutes on a clock) (Repeat week 3 adding 5 pounds for lower body lifts and 2.5 lbs for upper body lifts)
*** On the last set, your goal is to do more than 1 repetition
Week 8 (Every 3 minutes on a clock) - Deload
Some Final Thoughts…
The first step of embarking on a strength training program is a careful review of movement mechanics. Maintaining sound mechanics during these workouts is essential for optimizing strength gains and preventing injury.
If you are new to strength training, spending 4-6 weeks with a strength coach or trainer can provide instruction on safe movement patterns for the basic lifts.
As with any workout, a thorough warm-up and cool-down will help to jump-start recovery and prevent injury.
Muscles are made of protein. Building muscular strength requires adequate protein to rebuild muscle tissue after each training session. Consuming 1g of protein per pound of ideal body weight daily is a general guideline for active/athletic midlife women. Competitive athletes may require more.
NOW TAKING NEW CLIENTS!
If you are an active woman or competitive midlife athlete who feels abandoned by mainstream medicine, I’m here for you!
It is with great excitement that after more than 2 years of preparation, I have FINALLY launched my Telehealth Consultation Medical practice focusing on the Reproductive Endocrine needs and Menopausal Care for active, athletic, and high-performing women.
Active and athletic midlife women have needs and risk profiles that are different from the general population. These needs often go unmet by the mainstream medical community due to a lack of understanding of fitness and sport and their impact on mid-life hormonal physiology or even a lack of acknowledgment that this dynamic exists. We put your health, fitness, and performance at the center of the equation so that you can achieve your healthiest, highest-performing self!
You will find all my service offerings on my website including a link to my calendar so that you can reserve your place in my schedule!