Is Two Days per Week of Strength Training Enough for Longevity?

Written by Evelyn Calado, MKin, CSCS, RKin

If you look at most public health guidelines, the answer seems straightforward. Adults are advised to perform muscle-strengthening activities at least two days per week. This recommendation appears in Canadian, American, and international guidelines and applies to both adults and older adults.

But this raises an important question.

Is two days per week simply the minimum needed to check a health box, or is it actually enough to support long-term health, independence, and longevity?

The short answer is that two days per week can be enough, but only under specific conditions. Frequency alone does not determine whether strength training meaningfully impacts longevity. The quality and intensity of the stimulus matter far more than the number of days on a calendar.

What the Guidelines Actually Mean

Public health recommendations are designed for populations, not individuals. Their goal is to identify the lowest effective dose of activity that meaningfully reduces disease risk at a broad scale.

When guidelines recommend strength training twice per week, they are not suggesting that this is optimal for strength, muscle mass, or performance. They are identifying a threshold below which health risks increase, particularly as we age.

In other words, two days per week is a floor, not a ceiling.

Strength Training and Longevity: What the Research Actually Shows

Research consistently shows that resistance training is associated with lower all-cause mortality, reduced cardiovascular disease risk, and improved long-term health outcomes. From a public health perspective, even relatively small amounts of strength training appear to provide meaningful benefit.

However, it is important to be precise about what these findings actually represent.

Most large-scale longevity studies are designed to identify the minimum effective dose of strength training required to reduce population-level risk. They are not designed to define what is optimal for building strength, preserving muscle mass, or maximizing physical capacity across the lifespan.

In this context, it is true that one to two well-performed strength training sessions per week capture a substantial portion of the longevity benefit observed in epidemiological research. Beyond that point, additional sessions do not appear to reduce mortality risk in a simple, linear fashion.

This does not mean that training more is unnecessary, nor does it suggest that strength beyond a certain point stops being valuable. It simply reflects how longevity is measured in large populations.

For individuals interested in aging well, remaining strong, and protecting themselves against injury, disability, and loss of independence, the goal should not be to meet the minimum dose, but to build and maintain as much usable strength as possible over time.

Longevity vs Capacity: Two Different Goals

It is worth separating two concepts that are often conflated.

Training for longevity focuses on reducing disease risk and maintaining basic function. Training for capacity focuses on building strength, muscle mass, power, and resilience.

While two strength sessions per week may be sufficient to support longevity-related outcomes and can improve strength and muscle mass, they are often not the most effective approach for maximizing those qualities long term, particularly in trained individuals or as we age.

From a coaching perspective, the objective is not to do the least amount of work required to stay alive. The objective is to build a body that remains capable, robust, and adaptable for decades.

That typically requires more than the minimum.

Grip Strength, Brain Health, and Why Strength Is More Than Muscle

One of the most compelling demonstrations of strength’s relationship to long-term health comes from research on grip strength.

A large prospective study using data from nearly 500,000 adults in the UK Biobank examined the association between hand grip strength and dementia incidence. Grip strength, often used as a proxy for overall muscular strength, was found to be strongly and inversely associated with dementia risk.

Individuals in the lowest quartile of grip strength had a 72 percent higher incidence of dementia compared to those in the highest quartile.

This finding is important for two reasons.

First, it reinforces that muscular strength is closely tied to neurological and cognitive health, not just physical capability.

Second, it highlights that simple, measurable indicators of strength can reflect deeper systemic health. This is one reason grip strength is included in assessments such as the Avos Performance Battery. It provides insight into overall robustness, not just hand function.

Strength training, when performed with sufficient intensity, appears to play a meaningful role in preserving mobility, independence, and long-term brain health.

Strength Still Matters Even When Cardio Is “Good Enough”

Another frequently overlooked point is that strength contributes to longevity independently of cardiovascular fitness.

A long-term study following approximately 1,500 men over the age of 40 with hypertension for nearly 18 years examined the relationship between muscular strength, cardiorespiratory fitness, and mortality risk.

The findings were striking.

Even among men who were only in the bottom half of cardiorespiratory fitness, those in the top third for muscular strength had an almost 48 percent lower risk of all-cause mortality compared to those in the lowest strength group.

In other words, being strong mattered, even when aerobic fitness was not exceptional.

The lowest mortality risk was observed in individuals who were both strong and aerobically fit, but strength alone still provided a substantial protective effect. This reinforces the idea that resistance training is not optional if longevity is the goal.

Is Two Days per Week Enough in Practice?

This is where nuance matters.

For many adults, particularly those with limited time, two well-designed strength training sessions per week can meaningfully support long-term health. When performed with sufficient intensity and progression, this approach can maintain and often improve key outcomes such as:

• Muscular strength

• Muscle mass (particularly in untrained individuals or those returning to training)

• Bone health

• Joint capacity and tissue tolerance

• Metabolic health

• Overall function and independence as you age

However, outcomes depend on the goal, training history, and how the sessions are structured.

If an individual’s goal includes maximizing lean muscle mass, strength, power, or creating a larger buffer against age-related decline, training more than twice per week is often useful. This is not because two days “doesn’t work,” but because additional sessions often make it easier to accumulate more high-quality weekly training volume, practice key movement patterns, and progress without excessively long sessions.

Frequency alone does not determine effectiveness. What matters is whether training provides enough mechanical tension, effort, and progression to challenge the tissues that decline most rapidly with age.

Using five-pound dumbbells indefinitely, avoiding effort, or treating strength training as light activity rather than progressive overload is unlikely to produce meaningful adaptation.

Two high-quality sessions can outperform several low-effort ones. But for many people seeking to age strong, three to four sessions per week can be a practical way to accumulate more total weekly work and drive continued progress, especially once the “beginner gains” phase has passed.

Aging Changes the Equation

As we age, muscle protein synthesis becomes less responsive, strength declines faster than endurance, and power loss accelerates. This means that intensity and intent become increasingly important over time.

For older adults, two days per week may still be sufficient, but only if:

• Exercises are appropriately loaded

• Movements challenge balance and coordination

• Strength is trained through meaningful ranges of motion

• Progression is maintained where possible

Training “often enough” is not the same as training “effectively.”

Strength Training for Longevity: Staying Active, Capable, and Competitive as You Age

Written by Evelyn Calado, MKin, CSCS, RKin

For most people, aging means slowing down, getting injured more often, and gradually stepping away from the sports or activities they once loved.
But it doesn’t have to be that way.

At Avos Strength, one of our core goals is helping people stay active and strong enough to keep doing what they love. Whether that’s playing hockey, hiking, running around with grandkids, or competing in tennis well into their seventies.

Longevity isn't just about living longer. It's about being able to play longer.

Strength Training Is the Foundation

The research is clear: strength training is one of the most powerful tools for healthy aging.

The Canadian Physical Activity Guidelines recommend that adults engage in strength training at least two times per week. Not just walking. Not just stretching. Strength work.

Why?

Because as we age, we naturally lose:
• Muscle mass (sarcopenia)
• Bone density (osteopenia)
• Balance and coordination
• Speed and power

None of that is inevitable if you stay consistent and take action early.

Strength training helps maintain lean mass, reinforce bone density, improve joint integrity, and significantly reduce the risk of falls, fractures, and injuries. It improves your ability to move, lift, rotate, decelerate, and react. These skills matter whether you’re skiing or just stepping down a curb.

Our Clients Are Proof

We work with clients in their sixties, seventies, and beyond who are still playing high-level sports. Hockey. Tennis. Pickleball. Soccer.

They’re not outliers because of genetics. They’re still going because they’ve trained consistently for years. They’ve built capacity and resilience. And now they’re seeing all their peers slow down, drop off, or get injured while they’re still showing up and performing.

That’s not luck. That’s training age, smart coaching, and commitment.

It's Never Too Late to Start

You don’t need to start in your thirties or forties to benefit from strength training.

We’ve seen people start in their sixties and still build muscle, improve balance, regain confidence, and feel better than they have in years.

The science backs this up. You still have the ability to increase strength, coordination, and motor control at any age. What matters is that you start now and do it with support and structure.

The Right Attitude Is Just as Important

Training isn’t just physical. It’s mental. And the attitude you bring into the gym matters just as much as the exercises you do.

We don’t work with clients who say things like:
"I can’t do that."
"I’m too old."
"That’s not for someone like me."

Because the more you say you can’t, the more you won’t.

You still have the ability to wire new movement patterns, build new neural pathways, and develop new skills. Research shows that your brain and body are capable of adapting well into later life. You just have to give them the opportunity.

We will always coach you safely and program with purpose. But you need to be willing to try.

The clients who see long-term success are the ones who stay curious, open, and engaged. They say yes more than they say no. That mindset carries them forward.

This Is a Lifestyle, Not a 3-Month Fix

At Avos Strength, we don’t believe in quick fixes or short-term programs. This isn’t a three-month transformation. This is long-term development.

Strength training is not just about lifting weights. It’s about:
• Building confidence in your body
• Staying resilient against injury
• Learning skills that stay with you
• Creating structure in your week
• Building meaningful relationships with coaches and teammates who support you

Our clients train with us because they want to live well and play hard for as long as possible. And they enjoy the process along the way.

The Bottom Line

Strength training is one of the best investments you can make for your future self.

Whether you're trying to stay in the game, reduce your injury risk, or simply move better and feel stronger, it’s never too late to start. What matters is that you stay consistent, train with intention, and surround yourself with people who care about your long-term success.

Train. Play. Repeat.

If you're ready to build a strong, capable version of yourself, we’re here for that.
Book a session with Avos Strength and let’s get started.

Rethinking Barefoot Shoes: Why They Might Not Be Right for You

Written by Evelyn Calado, MKin, CSCS, RKin

Barefoot shoes have become a go-to choice for people wanting to “fix” their feet or move more naturally. They’re light, flexible, and promote toe splay—all great things in theory. But when you look at how most of us actually live and move today, barefoot shoes may not be the solution they’re marketed to be.

Barefoot Shoes Were Designed for a Different Environment

These shoes are inspired by the way we used to move: walking on grass, dirt, sand, and other uneven terrain. Environments that challenged the foot to adapt, respond, and build strength.

But that’s not how we move now. Most people walk on flat, hard surfaces—sidewalks, tile, gym floors, concrete. Take away all the structure and cushioning, and you’re now asking your foot to do more work without the natural variability it needs to do it well.

This mismatch often leads to increased strain on the feet, knees, and hips.

Why Feeling the Ground Isn’t Always Enough

A common argument for barefoot shoes is “feel the ground.” But without something to push into, that sensation can become meaningless—or worse, problematic.

Your foot is meant to roll in, absorb force, and push off. When a shoe doesn’t give you any structure to push into, your body can’t organize movement efficiently. That can lead to things like:

• Flat, collapsed arches

• Overworking small foot muscles

• Tight calves and ankles

• Poor balance and control during walking or training

What’s Good About Barefoot Shoes (And What’s Missing)

To be clear, barefoot shoes do some things well:

• Wide toe boxes let your toes spread naturally

• Thin soles improve sensory feedback

• Zero-drop heels encourage a more upright posture

But on consistently flat, hard ground, these same features can become stressors. They remove too much structure—leaving your body with no support to work with. It’s not that they’re bad, but they aren’t ideal for most people living modern, indoor lives.

What to Look for in a Shoe That Supports You

Instead of going fully minimal, consider footwear that strikes a better balance between freedom and structure. A well-designed shoe should:

✅ Have a Firm Heel

Helps with stability during walking and lifting by anchoring the back of your foot.

✅ Be Flexible at the Toes

Let your big toe extend so you can push off properly during movement.

✅ Offer Moderate Arch Support

Just enough to guide motion—not restrict it. Especially important for those with flat feet or instability.

✅ Include a Slight Heel Drop (4–8 mm)

This small lift can take pressure off the calves and improve overall gait mechanics.

✅ Provide Cushion for Flat Surfaces

Some padding helps absorb repetitive impact from walking and training on hard floors all day.

Note: I’m talking here about everyday shoes—the ones you wear to walk, run errands, train, or do light accessory work. For heavy, bilateral lifts like deadlifts, I’ll still lift barefoot or in minimalist shoes. The shoes I recommend above can be versatile enough to train in, but not ideal for max-effort strength work. It all depends on the context, and at the end of the day what works best for you.

The Bottom Line

Barefoot shoes can be useful—in the right environment, and for the right person. But for most people training, walking, and living on hard, flat surfaces, they often cause more problems than they solve.

A good shoe doesn’t just let you feel the ground—it gives you something to push into. It should support how your body moves and make your life easier, not harder.

Stop Balancing on a BOSU Ball: What the Research Actually Says About Unstable Surface Training

Written by Evelyn Calado, MKin, CSCS, RKin

Let’s get one thing straight: balancing on a BOSU ball is not a badge of athleticism. Yet, I constantly see people in the gym doing squats or biceps curls on unstable surfaces thinking they're improving ankle strength, core function, or stability.

It’s a well-intentioned but misguided strategy. So, what does the research actually say about unstable surface training?

What Is Unstable Surface Training (UST) Really Training?

Unstable surface training—using tools like BOSU balls, wobble boards, or foam pads—adds instability to exercises, forcing the body to work harder to stay balanced. This does a few things:

• Increases neuromuscular coordination demands

• Engages the vestibular system and visual feedback

• Activates postural muscles through reflexive adjustments

• Requires greater core and small muscle engagement

Sounds like a win, right?

Not so fast.

The Ankle Stability Myth

Ankle sprains make up about one-third of all sports injuries, and the recurrence rate is shockingly high—up to 70%. A lot of this is due to poor proprioception—the body’s ability to sense joint position and movement.

So people assume that training on unstable surfaces improves proprioception and ankle stability.

But here's the problem: it doesn’t.

One study looked directly at proprioceptive training and found that exercises performed on unstable surfaces did not effectively improve proprioception or joint position sense. In other words, wobbling doesn’t equal proprioceptive adaptation (Wright & Arnold, 2012).

Strength Loss on Unstable Surfaces

Not only are you not improving ankle function—you might be compromising your strength, too.

A 2021 study found that grip strength and overall power output were significantly reduced when resistance exercises were performed on unstable surfaces (Zemková et al., 2021). That’s because your body’s focused on not falling over rather than producing force.

Another systematic review echoed this, concluding that unstable surface strength training has limited transfer to strength and power in stable, real-world conditions (Behm et al., 2015).

Translation: You’re getting worse at lifting and still not preventing that ankle sprain.

So What Should You Do for Ankle Stability?

There’s solid evidence that certain proprioceptive and strength training strategies actually reduce ankle sprain recurrence:

Controlled Strength Training

• Calf raises (bent and straight knee)

• Tibialis raises, toe walks

• Split stance and single-leg exercises with tempo

Sensory-Motor Work

• Eyes-closed balance drills on a firm surface

• Controlled single-leg deceleration (hop and stick)

• Multidirectional landing mechanics

Reactive & Perturbation Training

• External taps or light band perturbations while holding position

• Partner drills mimicking sport-specific movement

These strategies are rooted in actual performance and rehabilitation research (Schiftan et al., 2015), and more importantly—they help you move better, get stronger, and build confidence after injury.

Final Thoughts

Unstable surface training isn’t evil—it has its time and place, especially in rehab or return-to-play. But for most people chasing strength, resilience, or better ankle stability, it’s a poor substitute for well-designed, progressive training.

So unless your goal is to join Cirque du Soleil, maybe leave the BOSU ball alone.

Train smart. Get strong. Train. Play. Repeat.

References

Behm, D. G., Muehlbauer, T., Kibele, A., & Granacher, U. (2015). Effects of strength training using unstable surfaces on strength, power and balance performance across the lifespan: A systematic review and meta-analysis. Sports Medicine, 45(12), 1645–1669. https://doi.org/10.1007/s40279-015-0384-x

Behm, D. G., & Colado, J. C. (2012). Instability resistance training for health and performance. Strength and Conditioning Journal, 34(3), 33–48. https://doi.org/10.1519/SSC.0b013e31824f2552

Schiftan, G. S., Ross, L. A., & Hahne, A. J. (2015). Proprioceptive training for the prevention of ankle sprains: A systematic review and meta-analysis. Journal of Science and Medicine in Sport, 18(3), 238–244. https://doi.org/10.1016/j.jsams.2014.04.007

Wright, C. J., & Arnold, B. L. (2012). Fatigue and muscular performance during dynamic activities: A comparison of stable and unstable conditions. Journal of Athletic Training, 47(4), 407–416. https://doi.org/10.4085/1062-6050-47.4.16

Zemková, E., Jeleň, M., Čepková, A., & Uvaček, M. (2021). There is no cross effect of unstable resistance training on power produced during stable conditions. Applied Sciences, 11(8), 3401. https://doi.org/10.3390/app11083401

The Science of Sleep: How to Optimize Recovery and Performance

Written by Evelyn Calado, MKin, CSCS, RKin

Sleep is one of the most critical, yet often overlooked, components of overall health and athletic performance. High-quality sleep is essential for physical recovery, cognitive function, and long-term well-being. Whether you're an athlete striving for peak performance or someone simply looking to improve daily function, optimizing sleep should be a top priority.

How many hours should you sleep a night?

Research generally suggests that most adults should aim for 7 to 9 hours of sleep per night to maintain overall health, with individual needs varying based on factors like age, lifestyle, and genetics. For athletes, the recommendations can differ slightly due to the physical demands placed on their bodies.

• General population:

  • Adults: 7–9 hours per night

  • Teens: 8–10 hours per night

  • Children: 9–11 hours per night

• Athletes:
  Athletes often require more sleep for recovery, muscle repair, and optimal performance, with some research suggesting that 8–10 hours per night may be ideal, especially for those who train intensely or frequently

The Importance of Sleep for Health and Performance

Physical Recovery and Performance

Sleep is when the body undergoes the majority of its repair and recovery processes. During deep sleep (slow-wave sleep), the body increases the release of human growth hormone (HGH), which is crucial for muscle repair, bone growth, and tissue regeneration (Leeder et al., 2012). Additionally, inadequate sleep can lead to decreased glycogen storage, reduced muscle protein synthesis, and impaired immune function, all of which can negatively impact athletic performance (Halson, 2014).

For athletes, studies have shown that sleep deprivation leads to reduced reaction time, impaired motor function, decreased endurance, and an increased risk of injury (Fullagar et al., 2015). A study on basketball players found that increasing sleep duration improved sprint times, shooting accuracy, and overall performance (Mah et al., 2011).

Cognitive Function and Decision-Making

Cognitive function is just as critical as physical performance, especially in sports that require strategic thinking, quick reactions, and split-second decision-making. Poor sleep has been linked to impaired memory, decreased attention span, and slower reaction times (Walker, 2017). For athletes, this means a diminished ability to anticipate plays, make precise movements, and adapt to in-game situations.

Hormonal Balance and Mental Health

Sleep plays a vital role in regulating hormones, including cortisol (the stress hormone) and testosterone. Sleep deprivation increases cortisol levels, which can lead to elevated stress, impaired recovery, and increased fat storage (Samuels, 2008). At the same time, sleep is necessary for optimal testosterone production, which is important for muscle growth, strength, and recovery.

Additionally, inadequate sleep is linked to mood disturbances, increased risk of depression and anxiety, and overall reduced well-being. A well-rested athlete is not only physically prepared but also mentally sharper and more resilient.

How to Optimize Sleep for Better Recovery and Performance

1. Maintain a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your body’s internal clock (circadian rhythm), leading to better sleep quality. Inconsistent sleep patterns can disrupt recovery and performance (Dijk & Archer, 2009).

2. Create an Ideal Sleep Environment

• Keep it Cool: The optimal room temperature for sleep is between 16-19°C (60-67°F). I personally take this to the next level by opening all bedroom windows before bed to maximize cool airflow

• Eliminate Light: Darkness signals the brain to produce melatonin, a hormone that promotes sleep. Use blackout curtains or an eye mask

• Reduce Noise: White noise machines or earplugs can help block disruptive sounds. I sleep with an air purifier on, which not only improves air quality but also provides soothing background noise

• Incorporate Plants: Snake plants are a great addition to the bedroom as they improve air quality by filtering toxins and increasing oxygen levels, which can promote better sleep

3. Minimize Screen Time and Optimize Lighting

Blue light from phones, tablets, and TVs suppresses melatonin production and interferes with sleep quality. Try to avoid screens at least 60 minutes before bedtime or use blue light filters (Chang et al., 2015).

One of my biggest nighttime game-changers has been switching all bedroom lights to red light bulbs. Red light has been shown to have minimal impact on melatonin production, making it an ideal choice for nighttime lighting. I even installed red puck lights in the bathroom to prevent harsh light exposure when brushing my teeth or washing my face at night.

A dimly lit bedroom bathed in a warm red glow from red light bulbs, creating a calming atmosphere ideal for restful sleep.

4. Prioritize a Pre-Sleep Routine

Establishing a wind-down routine can signal to your body that it’s time for rest. Consider:

• Reading a book for 30-60 minutes before bed (this has been a game-changer for me)

• Practicing deep breathing or meditation

• Gentle stretching or mobility work

5. Manage Caffeine and Alcohol Intake

Caffeine has a half-life of 5-6 hours, meaning it can stay in your system for a long time. Avoid consuming caffeine at least 6 hours before bed. While alcohol might make you feel sleepy, it disrupts REM sleep and overall sleep quality (Roehrs & Roth, 2001).

6. Try Magnesium Spray for Relaxation

Another tip worth trying is applying magnesium spray to the bottoms of your feet before bed. Magnesium plays a key role in muscle relaxation, stress reduction, and sleep regulation. Some people find it helps improve sleep onset and quality, making it a great addition to your nighttime routine.

7. Use Sleep Tracking to Optimize Habits

Wearable technology and sleep tracking apps can provide insights into sleep patterns and help identify areas for improvement. Tracking heart rate variability (HRV) and sleep duration can help athletes understand their recovery needs better (Walsh et al., 2021).

Final Thoughts

Sleep is a fundamental pillar of health and performance. It impacts everything from physical recovery and injury risk to cognitive function and hormonal balance. Prioritizing high-quality sleep through consistent habits, proper sleep hygiene, and lifestyle adjustments will enhance athletic performance, mental clarity, and long-term health.

Investing in better sleep isn’t just about feeling well-rested—it’s about optimizing your body’s ability to perform and recover at its highest potential. Train hard, recover smart, and sleep well.

References

• Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237.

• Dijk, D. J., & Archer, S. N. (2009). Circadian and sleep-dependent aspects of memory performance. Progress in Brain Research, 169, 107-135.

• Fullagar, H. H., et al. (2015). Sleep and recovery in team sport. Int. J. Sports Physiol. Perform., 10(8), 950-957.

• Walsh, N. P., et al. (2021). Sleep and the elite athlete. Int. J. Sports Physiol. Perform., 16(5), 572-573.

• Walker, M. P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.

Why Strength Training Is Essential for Women in Their 30s

If you’re a woman in your 30s, you’ve likely started to hear the term “muscle loss” more often—and for a good reason. Beginning in your 30s, women can lose about 3-5% of muscle mass per decade if they’re not engaging in strength training. This decline, known as sarcopenia, doesn’t just affect your ability to stay active but also impacts your metabolism, bone density, and overall quality of life. So let’s talk about why lifting weights and building muscle is one of the best things you can do for your body and your long-term health.

What Does It Mean to Build Muscle?

Building muscle isn’t about looking bulky—it’s about preserving and enhancing your lean body mass. Muscle is metabolically active tissue, meaning it burns calories even when you’re at rest. The more muscle you have, the more energy your body uses throughout the day, which can make it easier to manage body fat levels. Additionally, having more muscle mass supports joint health, improves posture, and helps you maintain independence as you age.

Why Muscle Loss Matters

Starting in your 30s, your body naturally begins losing muscle mass unless you actively work to maintain or build it. This decline can:

• Lower your metabolism: Less muscle mass means fewer calories burned at rest.

• Increase fat storage: Without strength training, your body composition can shift toward higher fat percentages, even if your overall weight doesn’t change.

• Impact daily function: Everyday tasks like carrying groceries or playing with kids can become harder.

• Weaken bones: Muscle-strengthening exercises stimulate bone growth, reducing the risk of osteoporosis.

The Science Behind Strength Training

Research consistently shows that strength training is one of the most effective ways to combat muscle loss. Unlike cardio, which primarily burns calories during the activity, strength training creates a lasting metabolic boost through a process called excess post-exercise oxygen consumption (EPOC). This means your body continues to burn calories as it repairs and rebuilds muscle tissue after your session.

The Misconceptions About “Toning”

Many women express a desire to “get toned,” but what does that really mean? “Toning” is simply a combination of building muscle and reducing body fat to reveal that muscle. To achieve this, you need to lift weights with enough intensity to stimulate muscle growth and follow a consistent, progressive program. Activities like switching up workouts every week or focusing solely on cardio won’t build the muscle needed for that “toned” look.

Benefits of Building Muscle for Women in Their 30s

1. Improved Metabolism: More muscle mass means your body burns more calories throughout the day.

2. Fat Loss: Muscle tissue uses energy, helping you burn fat more efficiently.

3. Bone Health: Weight-bearing exercises strengthen bones and reduce the risk of osteoporosis.

4. Hormonal Balance: Strength training can improve insulin sensitivity and regulate other hormones tied to stress and metabolism.

5. Mental Health: Lifting weights has been shown to reduce anxiety, improve mood, and boost confidence.

6. Longevity: Strength training supports better balance and mobility, reducing the risk of falls and injuries as you age.

Common Mistakes That Sabotage Progress

• Going Through the Motions: Lifting without intention or intensity won’t challenge your muscles enough to grow.

• Chasing the Burn: Prioritize progressive overload (gradually increasing weights, reps, or sets) over just “feeling the burn.”

• Skipping Rest Periods: Adequate rest between sets allows you to lift heavier, which promotes muscle growth.

• Not Tracking Progress: Without tracking, it’s hard to measure improvement or identify areas to adjust.

• Inconsistent Programming: Random workouts won’t deliver the same results as a structured plan.

How to Build Muscle Effectively

1. Lift Heavy: Don’t be afraid of heavier weights. Training close to failure (when you can’t do another rep with good form) is key.

2. Progressive Overload: Gradually increase the challenge by adding weight, reps, or sets over time.

3. Consistency: Stick with a program for several weeks to master exercises and track improvements.

4. Nutrition Matters: Fuel your body with enough protein and carbs to perform well and recover effectively. Aim for about 0.7-1.0 grams of protein per pound of body weight daily.

5. Rest and Recovery: Sleep is essential for muscle repair and growth. Aim for 7-9 hours per night.

A Plan for Your 30s and Beyond

By incorporating strength training into your routine, you’re not just building muscle—you’re investing in your future health. Focus on compound movements like squats, deadlifts, presses, and rows that target multiple muscle groups. Combine these with accessory exercises to address specific areas, and don’t forget to celebrate your progress along the way.

If you’re unsure where to start, consider working with a coach to create a tailored program. At Avos Strength, we specialize in helping women build strength and confidence with evidence-based training plans that fit your lifestyle. Let’s take the guesswork out of your training and help you build a stronger, healthier you.

Ready to lift? Let’s get started!