Why Strength Matters More as You Age (and How to Get It Back)

Feeling weaker lately?

Struggling to get up from a chair or carry groceries without needing a nap afterward?

You're not alone — and you're not broken. You're just... deconditioning.

That’s a big word for something really simple: your body isn’t moving the way it used to, and

your muscles are letting you know.

❓ But wait — is it just age?

Nope. It’s not just your age — it’s your muscles.

As we get older, we naturally begin to lose muscle mass and strength. It's called sarcopenia, and it can start as early as your 30s (rude, right?). By the time we hit 50+, that slow fade can turn into a more noticeable struggle — unless we do something about it.

The good news? You can absolutely build strength back — no matter how long it's been.

Your Body Was Built to Move in 6 Key Ways:

To stay strong, balanced, and independent, your body needs to be able to:

✅ Squat – for things like sitting down and standing up

✅ Hip Hinge – for bending and picking things up safely

✅ Lunge – for stepping confidently and climbing stairs

✅ Push – for moving doors, carts, or even getting off the floor

✅ Pull – for lifting, carrying, and reaching

✅ Carry – for loading groceries or holding grandbabies with pride

If you're not regularly moving through these patterns, you're not just losing strength — you're losing the functionality you need for everyday life.

The Real Talk?

It’s not about lifting heavy weights or doing bootcamp workouts. It’s about training for life —so you can stay steady on your feet, get off the floor with confidence, and do the things that bring you joy (hello, gardening and hiking!).

How to Get Started at Home (Without the Gym, Without the Guilt):

You don't need fancy equipment or a gym membership to start moving better. You just need:

• A willingness to start small

• A plan that feels safe and doable

• And a reminder that your strength is still in there — waiting to be woken up

Try simple, bodyweight movements. Use a chair for support. Focus on consistency, not intensity.

Even five minutes a day can start to shift how your body feels.

This April, I’m sharing tips, tools, and encouragement to help you build real-life strength, improve balance, and move with more energy — one simple step at a time.

Already a Gym Member Who Just Does the Treadmill or Some Other Cardio?

Awesome! You’ve already got the habit of showing up — and that’s the hardest part.

But if you’re only hitting the treadmill or pedaling on the bike, you’re missing the key ingredient to staying active and independent as you age: strength training.

Here’s why it matters — and how to start:

✅ Strength Comes First

Muscle is what keeps you moving confidently. Without it, even cardio feels harder. Prioritize

strength training 2–3x a week to build up your reserves.

✅ Use the Machines

Start with strength machines that mimic everyday movements:

• Leg press (for squats)

• Cable row or lat pulldown (for pulling)

• Chest press (for pushing)

• Dumbbells for carrying or lunging

✅ Ask for Guidance

If you’re not sure how to use a machine, ask! Most gyms have staff on hand to help — and you deserve to feel confident and safe with your movements.

✅ You Belong

The gym isn’t just for the “young and fit.” It’s for everyone who wants to age actively and stay in charge of their body. You’re not behind — you’re just beginning a new, stronger chapter.

This Season Is for You

You can feel stronger, steadier, and more confident in your body.

You can improve how you move, how you feel, and how you live.

And you definitely don’t have to do it alone.

Each week this month, I’ll be sharing real-life strength tips, mindset shifts, and balance-boosting ideas designed with you in mind — no guilt, no pressure, just the tools to help you feel more like you again.

Because your next chapter isn’t about going back.

It’s about moving forward — with strength, balance, and energy that lasts.

Let’s move into spring with power, purpose, and a whole lot more ease.

You in?

With strength and support,

Erica

Helping you stay strong, steady, and unstoppable