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!

Why Your Workouts Aren't Working: The Case for Progressive Overload

Progressive overload is a fundamental principle in strength training and fitness that involves gradually increasing the demands placed on your muscles to stimulate growth and adaptation. Without this essential concept, many individuals find themselves stuck in a plateau, performing the same exercises with the same volume and load, and wondering why they’re not seeing results. In this blog post, we'll delve into the importance of progressive overload, the ideal length of a training block, the concept of rate of perceived exertion (RPE), and why you need to push yourself to make progress.

What is Progressive Overload?

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Progressive overload refers to the gradual increase of stress placed upon the body during exercise training. This can be achieved by:

- Increasing the weight lifted

- Increasing the number of repetitions or sets

- Reducing rest periods between sets

- Enhancing the complexity or difficulty of exercises

By continually challenging your muscles and body systems, you encourage them to adapt and grow stronger.

Why Repeating the Same Exercises Isn’t Effective

Performing the same exercises with the same volume and load over extended periods does not provide the necessary stimulus for muscle growth and strength gains. Here’s why:

- Lack of Stimulus: Muscles adapt to the workload you give them. Without increasing the challenge, muscles have no reason to grow or get stronger.

- Plateau: Repeating the same routine leads to a plateau where progress stalls because the body is no longer challenged.

- Boredom and Motivation: Sticking to the same routine can lead to boredom, decreasing motivation and adherence to your training program.

Ideal Length of a Training Block

A training block typically lasts between 4 to 8 weeks. This timeframe allows sufficient time for adaptation to occur without causing overtraining or staleness. After a training block, a deloading phase or a change in the training program can help reset the body and mind, preparing you for the next cycle of progressive overload.

Understanding Rate of Perceived Exertion (RPE)

RPE is a scale that measures the intensity of your exercise based on how hard you feel you are working. The scale typically ranges from 1 to 10, with 1 being very light activity and 10 being maximum effort. Here’s how to use it effectively:

- 6-7 RPE: Moderate effort, sustainable for longer periods.

- 8-9 RPE: Hard effort, challenging but doable for shorter periods.

- 10 RPE: Maximum effort, only sustainable for brief bursts.

For optimal progress, you should generally aim to train in the 7-9 RPE range. This ensures that you are pushing your limits enough to stimulate growth and adaptation without overreaching and risking injury.

A Common Question: "Can't I Just Do More Reps?"

A common question we get from clients is, "Well, can't I just do more reps?" The issue is that often these clients are using very light weights (5-20 lbs) and doing 20+ reps. Sure, you can do that IF you are working within the correct RPE – it needs to be challenging enough. The other point is that you are likely just wasting time and going through the motions, which is why we recommend using higher loads.

Strength Endurance vs. Max Strength

Understanding the difference between strength endurance and max strength is crucial for setting the right goals and expectations:

- Strength Endurance: This refers to the ability to perform many repetitions of an exercise without fatiguing. Training for endurance typically involves higher reps (15-20+ reps) with lighter weights. This is beneficial for activities that require prolonged muscle activity but is less effective for building significant muscle mass or max strength.

- Max Strength: This is the maximum amount of force that a muscle can generate in a single effort. Training for max strength involves lower reps (1-5 reps) with very heavy weights. This type of training is highly effective for increasing muscle strength and size.

Ideal Rep Range and Intensity for Building Muscle Mass

For building muscle mass (hypertrophy) and increasing strength, the ideal rep range is typically 6-12 reps per set with a weight that is challenging enough to bring you close to failure by the end of each set (RPE 7-9). This rep range strikes a balance between lifting heavy enough weights to stimulate muscle growth and performing enough repetitions to maximize muscle fiber engagement.

Benefits of Progressive Overload

1. Increased Muscle Strength: By progressively increasing the weight or resistance, muscles grow stronger to handle the new demands.

2. Enhanced Muscle Hypertrophy: Progressive overload stimulates muscle growth by causing microtears in muscle fibers, which then repair and grow back stronger and larger.

3. Improved Endurance: Gradually increasing the volume of exercise improves cardiovascular and muscular endurance.

4. Greater Motivation and Adherence: Seeing progress and overcoming new challenges can boost motivation and commitment to your fitness journey.

5. Reduced Risk of Injury: Properly implemented progressive overload helps build resilient muscles and joints, reducing the likelihood of injury.

Conclusion

Sticking to the same exercises with the same load and volume will not bring the results you’re aiming for. Progressive overload is crucial for continued growth, strength, and overall fitness improvement. By understanding and implementing progressive overload, setting appropriate training blocks, and monitoring your RPE, you can break through plateaus and achieve your fitness goals. Challenge yourself, embrace the process, and watch your body transform.

Remember, the key to making progress is consistent, incremental challenges that push your limits and encourage your body to adapt. If you’re unsure how to incorporate progressive overload into your routine, consider consulting a qualified coach who can create a customized program tailored to your needs and goals.

Uncovering the Hidden Cause of Scapular Winging: A Comprehensive Approach

Have you ever noticed your shoulder blade sticking out awkwardly? This is called scapular winging. You might have been told that it’s due to a problem with your serratus anterior and that reaching or punching exercises are the key to fixing it.

However, there’s more to the story. Most advice on scapular winging overlooks a critical element that can make all the difference.

The Overlooked Role of the Scapulothoracic Joint

While much attention is given to the muscles surrounding the scapula, the ribcage, which acts as their stage, is often ignored. The scapula is concave, needing a convex surface to move smoothly. This surface is provided by the ribcage.

But what happens when there are restrictions in the ribcage? The ribcage might position itself forward in relation to the scapula, creating the appearance of scapular winging. This isn’t a problem with the scapula itself; rather, the shoulder blade lacks a stable platform to move upon.

The Rotator Cuff’s Dual Function

Commonly, the rotator cuff is thought to solely influence the shoulder joint. Yet, these muscles also play a significant role in moving the scapula. The posterior rotator cuff muscles, specifically the infraspinatus and teres minor, facilitate internal rotation of the scapula. This movement can make the inner border of the scapula lift away from the ribcage, mimicking scapular winging.

When there is insufficient space between the scapula and the thorax, these muscles are forced to multitask, acting on both the humerus and the scapula.

Understanding Ribcage Expansion

The relationship between the thorax and scapula is well-documented. Poor posture, which often limits ribcage expansion, can greatly reduce shoulder mobility. When the ribcage doesn't expand adequately, it restricts scapular movement and places additional stress on the humerus. Therefore, enhancing ribcage expansion is crucial to improving overall shoulder function including scapular winging.

Step by Step Process to Help Improve Ribcage Expansion

To effectively address scapular winging, we must enhance ribcage dynamics through a specific sequence of exercises:

1. Increase Front-to-Back Thoracic Shape (Anterior and Posterior Expansion)

2. Fill the Gap Between the Ribs and Shoulder Blade (Upper Back Expansion)

3. Retrain Scapular Gliding (Chest Expansion and Glenohumeral Mechanics)

Step 1: Front-to-Back Expansion

Enhancing the front-to-back dimension of the ribcage can be achieved through a side-lying position with a foam roller:

Setup: Position a foam roller at the middle third of your ribcage, approximately at chest height. Use a pillow for comfort if necessary to support your head.

Position: Lie on your side with your knees stacked.

Action: Roll forward and slightly sidebend over the foam roller, you can reach forward as shown in the video or reach your top arm toward the ceiling while looking at your hand. You can even hold a dumbbell or kettlebell in an arm bar position while on the roller.

Breathing: Inhale silently through your nose. On the exhale, relax into the foam roller.

Reps: Perform 2-3 sets of five breaths, twice daily for 2-4 weeks

Step 2: Upper Back Expansion

Next, we aim to create space between the ribs and the shoulder blade by driving upper-back expansion: (Rolling drills are great for achieving this)

Setup: Set up depends on the variation, for the first variation, sit on the floor with both feet in front of you.

Position: Hold onto your legs by grabbing behind your knees, keeping your eyes forward.

Action: Inhale and roll backward, then exhale and roll forward, keep a nice rhythmic tempo.

Reps: Do 3 sets of 8-12 rolls (per side), a few times daily for 2-4 weeks.

Step 3: Chest Expansion

To facilitate proper scapular movement, we need to expand the front of the chest. The "pump handle" action of the ribcage can be stimulated using a downward dog position:

Setup: Begin on your hands and knees with hands below shoulders and knees below hips.

Contact Points: Focus on the pisiform (small wrist bone) and the base of the index finger.

Action: Exhale and lift your hips upward while keeping weight on your hand points and looking toward your feet.

Breathing: Inhale silently through your nose. On the exhale, press more heavily through the hand points.

Note: unlike the video you can also pause and breathe in the top position.

Reps: Perform 2-3 sets of five breaths breathing in the hips up position, then do 6-12 reps of the bear to down dog. Perform twice daily for 2-4 weeks.

Conclusion

Scapular winging is not solely a scapular issue. It's a complex interaction between the scapula and the ribcage. Addressing ribcage expansion can provide a stable base for the scapula to glide efficiently, reducing undue stress on the rotator cuff muscles.

By focusing on improving the dynamics of your ribcage, you can create a better environment for your shoulder blade, leading to enhanced mobility and reduced discomfort. Remember, a well-supported scapula is key to healthy shoulder function.

Strength Training For Trail Running

Trail running isn't just a sport; it's a captivating journey through rugged terrain, demanding both physical resilience and mental fortitude. As trail running gains popularity among fitness enthusiasts and adventurers, the importance of strength training in preparing for these exhilarating runs cannot be overstated. Beyond just logging miles on the trail, incorporating strength training into your regimen can be the key to unlocking your full potential as a trail runner.

The Unique Demands of Trail Running

Unlike road running, trail running presents a myriad of challenges. Trails are often uneven, with varying inclines, declines, obstacles, and surfaces. The constant changes in terrain demand exceptional balance, stability, and muscular endurance. Moreover, trail runners must navigate steep ascents and descents, requiring significant lower body strength and power to conquer challenging climbs and maintain control during treacherous descents.

Why Strength Training Matters

Strength training serves as the foundation upon which trail runners build strength, power, and efficiency.

At Avos we are a huge fan of the Trap Bar Deadlift - especially for our tall runners

Here are several reasons why strength training is indispensable for trail runners:

1. Injury Prevention: Trail running places immense stress on the body, increasing the risk of overuse injuries and muscular imbalances. Strength training helps mitigate these risks by strengthening muscles, tendons, and ligaments, enhancing joint stability, and correcting imbalances. A well-rounded strength training program can address weak areas, reduce the likelihood of injury, and promote longevity in the sport.

2. Enhanced Performance: Strength training enhances the body's ability to generate power, endure fatigue, and maintain proper form over long distances. Stronger muscles provide the support and propulsion necessary to tackle steep climbs, power through technical terrain, and navigate challenging descents with confidence. By improving strength and efficiency, trail runners can sustain higher speeds, conquer formidable obstacles, and excel in varying distances and difficulties.

3. Improved Running Economy: Running economy, the measure of how efficiently a runner uses oxygen at a given pace, is crucial for endurance athletes. Strength training contributes to improved running economy by enhancing biomechanical efficiency, optimizing muscle recruitment patterns, and reducing excess energy expenditure. As a result, trail runners can cover greater distances with less effort, allowing for faster race times and improved overall performance.

4. Mental Resilience: Trail running is as much a mental challenge as it is a physical one. Strength training cultivates mental resilience by instilling discipline, focus, and determination. Moreover, it allows individuals to have the confidence in their strength and conditioning to not have to worry as much about being injured and super fatigued. Being strong in the weight room and pushing yourself helps teach runners to embrace discomfort, overcome obstacles, and persevere in the face of adversity—essential qualities for success in trail racing.
   

Designing a Strength Training Program:

When writing a strength training program for trail running, it's advisable to include a variety of exercises that target key muscle groups, address weaknesses, and complement running-specific training sessions. Incorporate a diverse mix of bodyweight movements, resistance training, and plyometrics to enhance core stability, lower body strength, balance, and flexibility. Prioritize exercises like squats, lunges, deadlifts, calf raises, planks, and single-leg movements to strengthen muscles used in running and improve stability on uneven terrain. Ensure that your program progressively challenges your muscles while allowing for sufficient recovery to optimize gains in strength, endurance, and performance on the trails.

Conclusion:

In the dynamic world of trail running, strength training serves as an important tool for unlocking peak performance, preventing injuries, and mastering the challenges of rugged terrain. By integrating strength training into your training regimen, you'll not only become a stronger, more resilient runner but also embark on a transformative journey of self-discovery and exploration. So, lace up your trail shoes, hit the gym, and prepare to unleash your full potential on those trails.

In trail running, the climb is always worth it once you reach the top. Here are some clients enjoying the reward!

How Do I Get Bigger Arms and Improve Shoulder Mobility?

 Let’s be realistic here, everyone likes training their arms. But what if you could not only increase strength but also shoulder mobility?

When considering the training of these two muscle groups, it's important to understand their respective functions:

• Biceps are responsible for flexing the arm, contributing to joint actions associated with flexion like external rotation and abduction.

• Triceps, on the other hand, extend the arm, facilitating joint actions linked to extension such as internal rotation and adduction.

With this knowledge, we can target external rotation and flexion of the shoulder complex by incorporating biceps curls and variations into our routine. Similarly, triceps exercises can help improve internal rotation and arm extension.

Posterior Expansion for External Rotation

It's worth noting that shoulder external rotation and flexion are influenced by the amount of expansion and the ability to open up the back of you ribcage. Limited range of motion may result from compression or tightness in this area. To address this issue, it's essential to position the scapula (shoulder blades) in a way that allows for movement away from the spine, creating space for decompression. Abduction of the scapula facilitates this movement, as it involves shifting the scapula away from the body's midline.

Note: during ADDUCTION the scapula move toward the midline of the body which compresses this area (those muscles are concentrically oriented). During ABDUCTION the scapula move away from the mid line which allows provides space and therefore expansion in this area.

BICEPS

Curl variations are particularly effective in promoting scapular abduction, as they encourage natural movement of the scapula during elbow flexion, thereby opening and decompressing the upper back.

For instance, performing curls in a deep squat position with cables can enhance this effect. The deep squat necessitates back decompression, which can be further facilitated by using a wedge.  This drill can help open up space to restore shoulder external rotation and flexion.

Another example involves preacher curls with a focus on active rotation:

During the preacher curl, introducing a slight turn to the working side naturally creates space between the scapula and spine in the upper back area (by closing off the front of the chest). This action generates a subtle stretch that can be felt between the spine and scapula, contributing to the decompression of that space and facilitating more opening of the ribcage as you inhale and execute the curl.

Anterior Expansion for Internal Rotation

Shoulder internal rotation and extension are influenced by the amount of expansion and the ability to open up the front of your ribcage. If you are compressed in this area, you will be limited in shoulder internal rotation and extension. There are multiple ways that we can promote expansion to these areas. The first one being gravity. If you imagine a bottle of water that is horizontal, the water will all pool on the bottom of the bottle. Our bodies are analagous to that water, if we put ourselves in a bent over or quadruped position, and our breathe is what can help drive expansion of our ribcage in these positions. Another way is to influence joint positions. Pronation of the forearm leads to Internal rotation of the humerus and External rotation and Adduction of the scapula which helps to promote anterior expansion of the ribcage.

TRICEPS

In this position we are able to use our breath to promote expansion at the front of our chest which can help improve shoulder internal rotation. The bent over posted position also further promotes expansion at the front of our chest.

In this drill the pronated hand helps drive internal rotation at the forearm, scapula adduction and external rotation (concentrically closing off the back) to open up the front of the chest.

I will usually perform 3 sets of 10-12 controlled reps. Breathe in through the nose (this will allow optimal expansion of the ribcage) and exhale with an open mouth on each rep.

So next time you add some arm accessory work to your program, think about how you can best promote some mobility gains in addition to getting an arm pump.

Knowledge Gems

I've decided to start this blog to bring my Instagram content to another platform, as not everyone is on social media.

One of my long time clients who takes notes during our sessions, is always asking me to repeat what I said as I "dropped another gem" of information or a "knowledge bomb".

So that's why I decided to call this blog Knowledge Gems.  If there is anything in particular that you would like me to post about, please let me know!

-Coach Calado