Strength training is an effective pathway toward longevity. Squats, deadlifts, overhead shoulder press, and bench press are the four primary lifts that are foundational for any strength program.
An example of a typical strength session is is 5 sets of 5 repetitions of overhead shoulder presses, with approximately 2-3 minutes of rest in between sets to allow sufficient recovery for the next set. This type of session is one involving a single modality, and is effective for building strength, preserving bone, balance, and core strength.
Let’s consider what happens when we add a second, completely different movement modality - such as 400m run - immediately after each shoulder press set. The shoulders still rest for a similar period of time, but adding the run is a total game-changer.
When we add the run to this lift, the rapid shifts between strength and cardio modalities require a process called Neuroendocrine adaptation — the process by which exercise stimulates the nervous system and hormonal pathways that make us stronger and fitter.
This becomes especially important for midlife women, when the hormonal changes at this stage of life are creating a challenge for maintaining muscle strength, mass, and power and a decline in bone density. The right training stimulus helps the body activate powerful adaptive pathways independant of these changing hormones to help mitigate these losses during this stage of life.
The Body Uses Three Energy Systems
All physical activity draws from three metabolic pathways:
• Phosphocreatine system – fuels explosive efforts lasting ~10 seconds (heavy lifts, jumps, sprints)
• Glycolytic system – fuels hard efforts lasting ~30 seconds to a few minutes
• Oxidative system – fuels lower-intensity activity lasting several minutes or longer
A typical strength session utilizes a single energy system - most often, the phosphocreatine system.
When we add a second modality, such as a 400m run, taking approximately 1 1/2 - 2 minutes to complete, this requires the glycolytic energy system. Switching back and forth from the phosphocreatine to the glycolytic systems for 5 rounds adds en entirely different stimulus to the training session.
Why This Matters
Switching energy systems increases demand across multiple systems at once:
• the nervous system adjusts motor recruitment
• the cardiovascular system increases oxygen delivery
• the metabolic system shifts fuel sources
• the endocrine system releases hormones that support performance and recovery
Because the body must coordinate all of these responses repeatedly, the neuroendocrine stimulus becomes more complex.
Research shows workouts that combining strength and metabolic work often produce larger hormonal and metabolic responses — signals that drive adaptation.
The Takeaway
Both workouts are valuable — but they train different qualities of fitness.
Traditional strength training builds force and structural strength.
Mixed workouts that combine lifting and cardio challenge the body’s ability to transition between energy systems.
For women navigating the hormonal challenges to the musculoskeletal system, incorporating both approaches helps maintain strength, metabolic health, and long-term athletic capacity.
Because the body doesn’t just adapt to the exercises we perform.
It adapts to the challenges we ask it to solve.
So let’s try it!
Warm Up
TABATA 20 seconds of work / 10 seconds of rest x 8 rounds. Perform each movement in sequence for a total of 4 rounds.
High-knee run - Perform for 20 seconds, then rest for 10 seconds, then…
Easy push-up - Perform for 20 seconds, then rest for 10 seconds… and so on for all movements.
Plank shoulder tap (From knees or toes)
Movement Practice
Review the shoulder press video and review form and mechanics. Select your options for the workout. Using either a barbell or dumbbells, select a heavier shoulder press weight that you can complete for 5 unbroken repetitions where is starts to become challenging at the 3rd or 4th repetition.
For the run, select a distance that you can run at an RPE (rate of perceived exertion) of ~ 7 out of 10 for 1 1/2 to 2 minutes. If running is not accessible to you, an 800m stationary bike or 400m row are also options. An eliptical or stair climber would also work at the prescribed intensity for 1 1/2 - 2 minutes.
Workout
Part 1
5 rounds for time
Perform each movement in sequence until you complete both movements for 5 rounds.
400m run
Part 2 - core kicker
TABATA 20 seconds Work / 10 seconds rest - total 8 min. (4 rounds of each exercise)
How to: Work through each movement sequentially. Set a timer or the TABATA option on the SmartWOD app for 20s work/10s rest x 8 min. Perform 20 seconds of sit-ups / 10 seconds of rest, then 20 seconds of hollow rocks / 10 seconds of rest, then 20 seconds of oblique twists / 10 seconds of rest, then a 20-second superman hold / 10 seconds of rest, then back to the sit-ups for a total of 4 rounds of all movements in 8 min.
TIP! Roll up a bath or beach towel and place it under your lower back for the ab mat.
Cool-Down
Both Parts 1 and 2 of this workout target the core muscles in vastly different ways. Take the time to cool down, recharge and jump-start your recovery with this 12- minute core static stretching segment.
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 online! Looking for a more Human encounter? Call Mary, my awesome and amazing assistant at 754-262-5674 (M-F 9a-5p ET)