Month: October 2023

“Muscular strength is a sprint – muscular endurance is a marathon”

So when it comes to training should we be lifting heavy or light weights? It comes down to thinking about muscular strength vs muscular endurance. I am often asked about what size of weight people should be lifting so hopefully this will help to clear up any confusion.

Whilst muscular strength and muscular endurance are very different it is important to think about both in our training as both are important. Let’s first look at the difference between them…

Firstly – muscular endurance. This is defined as the body’s ability to work for an extended period of time. The longer you can perform a movement, whether it’s a squat, bicep curl, cycling or running, the more muscular endurance you have. Activities that involve muscular endurance recruit a certain type of muscle fibre called slow twitch or type 1 fibres. These have greater ability to uptake and use oxygen which helps them to perform for longer without fatigue. 

Muscular endurance is important for everyday activities such as a long cycle or walk or household chores. It is also important for posture and balance – these muscles are working constantly to hold your body in good posture and maintain your balance. 

Training muscle fibres in this way is often thought of as cardio but lifting lighter weights for more reps also boosts muscular endurance. Whilst your muscles will definitely look more lean and toned as the muscles strengthen the key focus here is on endurance. For example you might find you can do 15 squats per circuit when previously you could do 11 or 12, or you can run 5.5km in the time it usually takes you to do 5km, that’s an increase in endurance. There are also excellent ways to progress with this style of training – for example with weights you can add longer time under tension, vary the style of exercises with bands for example, increase the number of circuits. This type of training is so key in athletic perfomance in sports where sustained effort is required for the duration of a game. Fatigue does not set in as fast and you are improving the muscle’s capability to use oxygen

Now let’s talk muscular strength – this is how hard a muscle can work rather than how long it can work for. It is defined as a measure of the greatest amount of force or intensity that muscles produce during a single maximal effort. Activities which involve muscle strength recruit fast twitch or type 2 muscle fibres. These use less oxygen but produce power rapidly so fatigue more quickly the slow twitch fibres. This is important for everyday activities such as lifting heavy boxes, digging holes whilst gardening and lifting children! 

To train muscular strength you need to hit the heavier weights for fewer reps until fatigue (this could be as little as 3-5 reps per set) – now the key here is to build up gradually over time to prevent injury and maintain your form as you build strength. It really is a case of quality of the movement over the quantity of weight. 

It is important to train both of these elements when looking at your workout routine – if you think about what they offer one will def help the other, the stronger you are the more power you will have and the longer you can sustain it – you can focus on one more than the other depending on your goals but it is definitely good to have both in there throughout the week. 

So what do I personally focus on ? I tend to use lighter weights and more reps in my classes – endurance training has helped me achieve my goals for many years and with the focus on functional fitness I want strength that will help my body stay stronger for longer. However I also go heavier in certain classes to ensure I am still challenged – my full body Monday class is an example of a muscular strength session – where we tend to do more rep based sessions and I consistently use progressively heavier weights for lower body, chest and back. On my lower body day it is more timed intervals and lots of reps for endurance for the glutes! So we mix it up!

The biggest piece of advice I can offer? Use the weights which are RIGHT for you! Don’t compare what you are lifting with what your friend lifts or the person next to you at the gym. This can so easily lead to injury. I always recommend to start light, build up gradually and follow a structured program to achieve the goals you are looking for. YOUR goals! And whilst you can vary your programs you always need to be consistent. The key is to ensure that the weights are still a challenge – if they feel too easy then it is definitely time to switch things up.

Caroline’s Circuits workouts are 4 times a week for just 30 minutes. They are interval strength training circuits which work different muscle groups and challenge the body – they give the perfect mix of strength and cardio for the best results. Lifting weights is so important especially in midlife as we lost muscle mass and bone density from 35+ and esp post menopause.

The online workouts are Monday, Tuesday, Wednesday and Friday (they are all recorded and available to you immediately after  the session if you can’t make them live). Classes have been specifically designed to suit all fitness levels and create fitness habits which last & which produce results.

Any questions as always please do get in touch!

Caroline x

This week we have World Osteoporosis Day (October 20th) which has the tagline “Build Better Bones” this year. It couldn’t be more accurate – as we build our strength through resistance training we are building better bones and building a body for the future. How does it actually work though?

Osteoporosis affects one in three women aged 50 plus. Osteoporosis causes bones to become brittle and weak so that they are more prone to breakages, these fractures can be a major cause of pain and have a horrendous impact on daily life. But the great news is that there are things that we can do to help combat the drop in bone density which causes osteoporosis. 

First up – exercise. Strength training specifically is so important as we age. Our bone density naturally decreases as we get older from the age of 35+ (and this is exacerbated by the hormone changes in menopause, specifically the decrease in oestrogen) along with muscle mass which is where the increased fracture risk comes in. Strength training (with weights, bands or body-weight) helps to increase bone density and strength by stimulating our bone building cells to produce bone. The loading we put our bones under during strength training enhances this effect when compared to non-weight bearing activities. Just 30 minutes 3-4 times per week of strength-based exercise has been shown to enhance brown cell growth and subsequently bone density. 

So how do we go about these exercises? As a strength training coach, I focus on devising workouts which really focus on building bone strength both with and without weights. Examples of strength training with just bodyweight would be hill/stair walking, skipping, dancing and jogging, where the impact of movement can have bone strengthening benefits. If you already suffer with weak bones or osteoporosis, you need to be careful of any high impact moves or sudden twists in the spine, so do consult your doctor regarding the correct exercise programme for you before getting started.

If you have weights or bands then incorporate these into your workouts to add extra resistance – for example weighted squats or lunges would be ideal. Press ups and planks also are great exercises with just bodyweight to get the strength benefits.

As well as being vitally important to our bone health, resistance training also helps us to build our lean muscle mass (and no we aren’t talking about bulking up here), helping with our overall balance and posture whilst reducing the risk of falls and injury with the added bonus of giving us a huge mood boost along the way! It also helps with weight management, improves our sleep and our overall health…. the list is pretty much endless!

Secondly – nutrition. Having a balanced, healthy diet is vital but particularly calcium, vitamin D and protein which are key to bone health. 

Finally, lifestyle factors such as avoiding smoking and excessive drinking which will have an adverse effect on your bones.

If you think you are at risk of osteopenia you can have a bone scan which will show you exactly the current health of your bones if you are concerned. A recent client of mine who has been consistently using weights for the past two years has had a noticeable improvement in her hip dexa scan which she attributes 100% to her exercise routine having kept the rest of her lifestyle exactly the same.

Intrigued to know more or have a go? Try a class for free here or read more about the platform here.

If you have any questions please do get in touch.

For more workout inspo and to find out a bit more about me check out my Instagram.

Caroline x

As we approach midlife and especially from the age of 40 onwards we definitely need to focus more attention on our bones and joints. As we age, joint movement becomes stiffer and less flexible due to the decrease of lubricating fluid inside the joints and the cartilage becoming thinner (osteoarthritis). Ligaments also tend to shorten and lose some flexibility, making joints feel stiff. In addition, after the age of 35 our bone density decreases due to the decline in oestrogen and there is a greater risk of osteoporosis and fractures. This is further exacerbated by menopause so we really do need to be taking great care of our bones and joints and we need to think about future proofing our bodies. 

Although we may not feel like exercising, to stay active is actually one of the best things you can do for your joints. Exercise strengthens the muscles around the joints, helping to take pressure off them. It can also improve the flow of nutrients to the cartilage. It really is so important at this stage to move and for anyone struggling with osteopenia or joint pain there are various exercises which are better than others.

1. Firstly try low impact exercises where there will be less stress on the joints. These would include cycling, swimming, walking and strength training.
2. Strength training is so good for bone and joint health. Strengthening the muscles around the joints will alleviate the pressure on the joints and help them to function at their full capacity. When you use resistance-based exercises you also stimulate new bone cell growth and can improve the health of existing bone. You can also do bodyweight exercises instead of heavy weights and do exercises such as squats and lunges – all functional training will help joints move freely, improve mobility and therefore help in daily activities preventing injuries as we age – find out more about functional training here.
3. Flexibility exercises are also key – moving your joints to their full range of motion will really help. Ensure you always warm up for ten minutes before exercising but with dynamic stretches rather than static to loosen up the joints.
4. Correct posture, alignment and good balance will help your joints and prevent falls and instability. Add core strengthening exercises to your workouts – yoga and Pilates will really help with this.

So, in conclusion to reinforce that exercise is so key in helping strengthen your joints, your bones and increase muscle mass. Regular activity replenishes lubrication to the cartilage of the joint and reduces stiffness and pain. My workouts focus on strength training exercises which really target individual muscle groups and how, when we put them together in functional training, we can future proof our bodies.

Intrigued to know more? Try a class for free here or read more about the platform here.

If you have any questions please do get in touch.

For more workout inspo and to find out a bit more about me check out my Instagram.

Caroline x

This month (October) features menopause awareness month with the whole month focussed on improving understanding and raising awareness of some of the best ways to manage menopause symptoms. Not everyone will suffer in the same way but one thing is for sure – strength training really will help. A question I am often asked is “What form of exercise should I be doing, especially as I hit my 40s and beyond?” Cardio (especially running) has always been at the forefront of the media when it comes to fitness whilst strength training has often been overlooked. But things have really changed and strength training is being shouted about in the media for good reason!

Did you know that just 30 minutes of resistance training three to four times per week is one of the best things you can do for your health and fitness especially as we head into midlife? I’m passionate about this style of training and want to spread the word! This year the focus of menopause month is on raising awareness particularly of cardiovascular health. Strength training can really contribute to improved heart health ~ by building lean muscle mass which in turn helps to burn extra calories & improve cholesterol levels. Combined with at least 30 minutes of aerobic activity (at least 5x a week) this will really strengthen your cardiovascular system.

What is strength training?

Strength training which is also called resistance training or weight training is basically just using your body weight and/or resistance bands and weights to add load to your workout. Don’t panic if you have associated weight training with images of body builders and big bulging muscles, this couldn’t be further from the truth! Often, we are using 2-4 kg dumbbells mixed with bodyweight exercises. Over time you may decide to gradually increase the weights or the number of reps – this is called progressive overload and will help you get stronger and fitter. The increased load and demand on the muscles forces them to adapt and grow stronger over time – building lean muscle. But the benefits of strength training don’t just stop at the muscular system…

Why is strength training so important for women? 

The list really is almost endless! Not only does it contribute hugely to building and retaining lean muscle mass and very importantly improving our bone density (both of which naturally reduce as we age especially post menopause) but it can also have such a positive effect on many aspects of the body including:

• Reducing back pain by enhancing core strength and stability 
• Reducing the risk of trips and falls by building strength by improving posture and balance  
• Enhancing mental wellbeing – lowering stress levels and releasing endorphins for that mental boost
• Boosting our immunity
• Improving sleep

How about strength training and body fat?

One of the most frustrating symptoms of perimenopause/menopause is weight gain especially around the middle. You will be pleased to know that strength training can help if your goal is to reduce body fat. Whilst the workout itself may not burn as many calories as a run or a pure cardio workout, one of the key benefits of strength training is weight management – by increasing muscle mass and reducing fat. The increased muscle mass contributes to a higher metabolism or metabolic rate which helps regulate body mass long term & long after the workout has finished whilst the body repairs. However, it is important to make sure that whilst you’re asking your body to build extra muscle and work hard you fuel it sufficiently to do so – so a healthy, balanced diet with plenty of protein – take a look at this recent blog if you would like to know more on this.

How do you start to strength train and how often…

Research has shown that 30-45 minutes three to four times a week is ideal. Strength training three times a week gives your body enough time to recover between sessions whilst still pushing it enough to see the results. If you’re new to fitness and training you may need to start more gently with very light weights and build up over time (keep your eyes peeled for a blog on exactly this coming soon). 

I have long since been an advocate of strength training, particularly for women, and with this in mind I built my platform – Caroline’s Circuits. My workouts are 4 times a week for just 30 minutes. They are interval strength training circuits which work different muscle groups and challenge the body – they give the perfect mix of strength and cardio for the best results. There are also shorter 10/15 minute sessions if you are building up slowly. 

The online workouts are Monday, Tuesday, Wednesday and Friday (they are all recorded and available to you immediately if you can’t make them live). Classes have been specifically designed to suit all fitness levels and create fitness habits which last & which produce results.

Any questions as always please do get in touch!

Caroline x