Month: April 2026

Building upper body strength is something many women find more challenging than training their lower body. Have you ever wondered why push-ups, shoulder presses or pull movements (bent over rows, deadlifts, pull ups etc.) can initially feel much harder than squats or lunges? Women tend to naturally have less upper body muscle mass compared to men particularly in the chest, shoulders and arms. In addition many of us may have always focussed more on training the legs resulting in the upper body not having the same level of consistent training over time. Exercises like push-ups require you to lift a large percentage of your body weight, which can make them feel particularly challenging when you are first starting out but stick with them! Building a stronger upper body really is achievable with the right tools – especially with the correct exercises, progression and consistency. It is my favourite training day!

Why Upper Body Strength Matters

Developing strength in the shoulders, back and arms plays an important role in improving posture, supporting the spine and reducing the risk of injury. It also helps to create greater balance across your overall strength, making everyday movements feel easier and more controlled. This becomes particularly important for women in midlife, when maintaining muscle mass and supporting joint health becomes a key part of staying active and feeling strong. Strengthening these muscles can also help counteract the postural changes that often come with more sedentary lifestyles, such as rounded shoulders or upper back tightness. Many women are surprised by how empowering it feels to become stronger in these movements, and developing upper body strength, particularly with functional movements, can completely change the way you feel in your workouts and in daily life.

Where Do I Start?

When building upper body strength, it’s helpful to think about creating a strong foundation rather than focusing on one single exercise. The goal in the early stages is to gradually strengthen the muscles of the chest, back, shoulders and arms, while also improving stability through the core.

A balanced approach that includes both pushing and pulling exercises is key. Pushing movements (like push-ups or chest presses) work the chest, shoulders and triceps, while pulling movements (such as rows) strengthen the back and help support posture. Training both ensures you build strength evenly and reduce the risk of imbalances.

The best place to begin is by including a small number of foundational upper body exercises in your workouts two to three times per week. Focus on movements that allow you to practise good technique and gradually increase the challenge over time. Think:

• Push-ups or incline push-ups 
• Dumbbell rows or resistance band rows 
• Shoulder presses
• Tricep exercises (dips or extensions)

Progressing Your Push-Ups

Push-ups are one of the most effective upper body exercises, but they are also one of the most challenging! Rather than jumping straight into full push-ups, it’s important to build strength through a gradual progression. 

• Wall push-ups
• Incline push-ups
• Knee push-ups

Working through these progressions consistently helps develop both strength and confidence, and over time you’ll find movements that once felt challenging begin to feel much more manageable leading you to a full push up. Remember, each movement should feel challenging but not painful. Don’t focus at the start on the quantity. One good push up is way better than 5 with poor form. Exercises like planks will really help with building the strength in your arms and shoulders and lifting your bodyweight as you progress.

Try An Upper Body Workout

This session can be completed in around 20 minutes and is a great way to begin strengthening your upper body. For the dumbbell exercises, always use the weights which are right for you and your level of fitness – 2kg is a great place to start.

Try 3 rounds – rest for 60-90 seconds between rounds and 20 seconds between exercises

• 10 incline push-ups
• 10 dumbbell rows
• 10 shoulder presses
• 10 tricep dips
• 10 chest press
• 10 bicep curls

Consistency Is Key!

As I always say – consistency always matters more than perfection! Training your upper body two to three times per week and gradually progressing your exercises over time will lead to noticeable improvements. The reason consistency matters so much comes down to how our muscles adapt to strength training (this is relevant to the body as a whole!). When you perform resistance exercises such as push-ups, rows or shoulder presses, you place small amounts of stress on the muscle fibres. This is a positive stress that signals to the body that these muscles need to become stronger. During the recovery period after training, the body repairs those muscle fibres and rebuilds them slightly stronger than before so they are better prepared for the next session. This process takes time, which is why regular training combined with rest and recovery is so important. Without that recovery period, the muscles do not have the opportunity to rebuild effectively.

Over time, this repeated cycle including recovery is what leads to improvements in strength. As your muscles become stronger, exercises that once felt difficult begin to feel more manageable. You will find that you can perform more repetitions, move to a more challenging variation and lift slightly heavier weights!

A Final Thought

Upper body strength is one of the most transformative areas of training. It can feel more challenging at first compared to lower body work. This is not a limitation – it is simply the starting point for building strength. For women in midlife, this is especially important as it supports posture, bone health, joint stability and everyday functional strength. With consistency, progression and patience, movements that once felt difficult become more controlled and upper body strength becomes a powerful foundation for long-term health and confidence.

As always, any questions please do get in touch. 

Caroline x

With the London Marathon fast approaching and with many getting ready for the big race, I wanted to focus on how strength training really can play a huge role in your running – whether that is a short run or 26 miles! Running well in midlife is about ensuring your body (especially your glutes!) is supported in every stride you take.

How Strong Glutes Transform Your Running

Your glutes play a central role in how you run. They are the primary drivers of power helping to propel you forward with every step whilst also stabilising your pelvis and controlling the movement of your hips and knees. When they are functioning properly, your running feels more efficient, controlled and supported. When your glutes aren’t working as they should the load shifts elsewhere, often into the knees, hamstrings, hips and lower back. These areas begin to take on more than they’re designed for, creating imbalances that build over time.

You might start to notice recurring niggles, tightness or a sense that your running feels heavier and less efficient than it should. Fatigue may set in earlier and recovery might feel slower. These are signs that your body is compensating for a lack of strength and stability where it matters the most.

When your glutes are strong and properly engaged, the difference in how you run can be significant. There is a greater sense of power as you push off the ground and improved stability through your hips and pelvis. Your knees are no longer left to absorb excess load, and your posture remains more consistent, even as fatigue builds. Running begins to feel smoother – instead of working against your body, you feel supported by it. 

Why Is Strength Training Important For Our Glutes?

Running alone does not build the strength required to support good movement patterns. It is repetitive and limited in range, which means it reinforces whatever patterns already exist. To truly support your running, you need to train your glutes directly and consistently. Exercises such as glute bridges, squats, step-ups, and single-leg work help to build the strength and control your body relies on when you run. This doesn’t require hours of training, but it does require consistency and intention.

20 Minute Glute Session 

Even if you are strength training regularly, your body still needs to access that strength when you run. This is where activation becomes important. A short, structured session can make a noticeable difference in how your body feels on your runs. Start with a few minutes of activation to wake your glutes up properly. This might include controlled glute bridges, bodyweight squats, and reverse lunges, moving with intention rather than rushing. The goal here is to switch the muscles on so they’re ready to work. We do a lot of these in my Wednesday legs class!

Perform the following exercises slowly and with control. The full circuit should take around 20 minutes. A resistance band is a brilliant addition to some of the strength exercises below, especially if you are without weights.

• Bodyweight Squats – 2 sets of 12 reps
• Reverse Lunges – 2 sets of 10 reps each leg
• Step-Ups – 2 sets of 10 reps each leg
• Romanian Deadlifts – 2 sets of 10 reps
• Banded Crab Walk – 2 sets of 12 steps each direction
• Banded Bridges – 2 sets of 10 reps
• Curtsy Lunges – 2 sets of 10 reps each leg.
• Single-Leg Romanian Deadlifts – 2 sets of 8 reps each leg
• Wall Squat – 30–45 seconds

Recovery Is Part of Running Well

Recovering properly after your run plays a key role in how your body feels and performs the next time you head out. Finishing abruptly and moving straight on with your day can lead to increased tightness, particularly through the hips and hamstrings, which can then feed back into poor movement patterns.

A simple cool down allows your body to transition more effectively. Walking, gentle stretching, and allowing your breathing to settle all support recovery and reduce stiffness. 

A final thought

If you want to run well in midlife, your body needs strength to support the demands you’re placing on it. Your glutes stabilise, generate power and they protect your joints. When they are strong and working properly, everything about your running improves. If something feels off, it’s worth looking beyond your training plan and considering what your body might be missing. Good luck to anyone who is running this weekend and beyond!

As always, any questions please do get in touch. 

Caroline x

Creating a foundation to feel stronger and more energised in midlife is built through consistency, balance and intention. In this life stage it’s important to focus on how your body performs, how it recovers and the mind-body connection as you move through each day. That comes down to three key elements: movement, maintenance and mental health. Movement to build strength, capability and confidence in your body. Maintenance to support consistency, recovery and long-term progress. And mental health to anchor everything – helping you stay grounded, focused and connected.

Individually, each one matters. Together, they create a way of approaching your fitness that feels effective and built to last!

Movement

I can’t say enough how important mobility is to wake up your body first thing in the morning. Start your day with a 10 minute stretch and your body will thank you for it both now and in the years to come. Gentle mobility work helps loosen stiff joints and improves posture – even a short routine can reduce aches, increase flexibility and will help you feel more connected to your body before the day begins.

Following this, get some fresh air! No matter your fitness level, make it a daily habit. Walking is one of the most underrated forms of movement. It supports heart health, improves circulation and helps maintain a healthy weight. Regular walking can also lift your mood, reduce stress and support better sleep by regulating your nervous system. A short walk each day can make a noticeable difference to how you feel both physically and mentally. Once you start, you’ll soon wonder why you didn’t earlier.

When it comes to exercise, you don’t need endless cardio sessions. What the body responds to best during this stage of life is intentional strength training. Lifting weights three to four times per week, focusing on good form and gradually increasing resistance is one of the most powerful things you can do for your long term health. Strength training helps build and maintain lean muscle, which naturally declines as we age. Preserving muscle is essential because it supports metabolism, stabilises joints and is incredibly important for bone health. Resistance training stimulates bone tissue, helping to maintain bone density and reduce the risk of osteoporosis later in life. This is especially important as hormonal changes can accelerate bone loss. Strength training is also brilliant for balance, coordination and posture, reducing the risk of injury and supports long term mobility.

The key is consistency and simplicity. You don’t need complicated routines. Focus on movements such as squats, lunges, pushing, pulling and hinging. Start with weights that feel manageable (I suggest 2kg and to build up from there, or bodyweight), prioritise proper technique and gradually increase the load as your strength improves.

Maintenance

Maintenance is what supports everything else you’re doing. It allows your body to keep moving well, recover properly and continue making progress over time. Prioritising good sleep, taking proper rest days and giving your muscles time to recover are just as important as the workouts themselves. Without recovery, the body never gets the chance to adapt and become stronger.

Nutrition also plays a key role in maintenance. Rather than restricting food, it’s far more beneficial to eat in a way that supports your energy, training and overall wellbeing. This means fuelling your body with balanced meals that provide protein, carbohydrates and healthy fats while still allowing room for enjoyment. It’s absolutely fine to have a chocolate bar or a treat you enjoy! You’re more likely to show up consistently, feel stronger in your sessions and avoid the cycle of pushing too hard and needing to start over. Over time, this supportive approach builds real progress and momentum, allowing exercise to become a natural part of your lifestyle rather than something you constantly feel you have to force.

Mental Health

It’s no surprise that research consistently shows people in midlife reporting improved mood, reduced stress and better overall mental wellbeing when they exercise regularly. At this stage of life movement offers benefits that go far beyond the physical, it becomes a powerful way to support mental clarity and emotional balance. Regular physical activity helps clear mental fog and reset your headspace plus through releasing endorphins it will improve your overall mood.

Movement will bring valuable structure to your week. Setting aside time to exercise becomes an important act of self-care, giving you a moment to step away from everything else and reconnect with yourself. Strength training in particular can have a powerful impact on mental wellbeing. Lifting weights requires focus and presence – paying attention to your breathing, form and movement. This encourages mindfulness and helps interrupt negative thought patterns by bringing your attention back to the present moment.

Over time, seeing your body become stronger builds confidence and resilience. Small wins in training reinforce the belief that you are capable of handling challenges and what begins as a physical practice becomes a valuable tool for managing stress and maintaining a stronger, more positive mindset.

Final Thoughts

Looking after your health in midlife doesn’t need to be complicated! What matters most is building habits that support your body and mind in a way that feels realistic and sustainable. By focusing on a 360 approach through movement, maintenance and your wellbeing, you create a balanced approach that allows you to build on your strength, support recovery and stay connected to how you feel day to day. Progress at this stage of life isn’t about doing more, it’s about doing what works consistently. Small, regular actions – stretching in the morning, walking daily, strength training a few times a week, resting well and fuelling your body properly – add up over time!

As always, any questions please do get in touch. 

Caroline x

As we move into our 40s and beyond knee aches become increasingly common. Natural changes – like reduced muscle strength (especially in the quadriceps), decreased tendon elasticity and a gradual decline in cartilage resilience can all affect how well the knees cope with daily activity. A key factor is the balance between the load placed on the joint and the support provided by the surrounding muscles. When the muscles around the knees and hips aren’t strong enough to absorb and distribute force effectively, more stress is transferred directly to the joint. This is where strength training becomes essential. 

Building strength in the quadriceps, hamstrings and glutes helps stabilise the knee, improve alignment and reduce unnecessary strain. Targeted exercises – such as squats, lunges, step-ups, and controlled resistance work not only support the joint but can significantly ease discomfort and improve overall function. Just as important is continuing to move. Regular, progressive loading through strength training helps maintain cartilage health, supports joint integrity, and keeps the knees functioning well over time.

Why Are My Knees Aching?

One of the biggest factors to aching knees is muscle loss (known as sarcopenia). As we get older, we naturally lose strength, especially if we’re not actively maintaining it. If the muscles around your hips, thighs, and calves aren’t doing their job properly, your knee may not track as smoothly as it should. Over time, that can lead to extra strain and irritation, especially during everyday movements like walking or climbing stairs. Cartilage can become less resilient, and tissues may not tolerate stress quite as well. Long stretches of sitting, inconsistent activity or suddenly doing more than your body is used to (like a burst of weekend exercise) can all aggravate the knees.

Even things like wearing the wrong trainers, especially those that are worn out, unsupportive, or not suited to your activity, can affect how forces travel through your legs and into your knees. It’s often these small, overlooked factors, combined over time, that lead to that familiar, nagging ache.

How Does Strength Training Support Knee Health

Strength training is one of the best things you can do for your knees plus it can even help reduce knee pain. 

1. It gives your knees more support
When the muscles around your knees are strong, they help take some of the pressure off the joint. Think of them as a natural support system that helps your knees handle everyday movements.

2. It helps your knees move better
Strength training can also fix small muscle imbalances that affect how your knees track during movement. For example, stronger glutes can stop your knees from collapsing inward when you squat or step down, which reduces extra strain on the joint.

3. It can actually reduce pain
Gradually (and slowly!) strengthening the muscles around the joint improves stability and function, which can lead to less pain over time.

What About Cardio?

You don’t need to cut out cardio completely. High-impact exercises like running or jumping can put extra strain on the knees, especially if they’re not well supported by surrounding muscles. By consistently incorporating strength training, you can build the stability and support your knees need – making it safer and more sustainable to continue with cardio!

What Should I Steer Clear Of?

Not all movement is helpful especially if your knees are already irritated. It’s easy to do too much too soon, like jumping from very little activity straight into intense workouts or long runs, which is a common trigger for knee pain. It’s also important not to focus only on the knee itself, because weakness in areas like the hips and glutes can often be the real issue. High-impact exercises such as running or jumping can make things worse if you don’t yet have the strength to support them. Poor technique can also add to extra strain. Remember to never work through pain when you are exercising – identify what is causing the problem and allow your body to recover fully and repair. Also remember to build up gradually with the weights you are using and bodyweight works too!

What Can I Do?

Start simple and keep it controlled. Exercises like squats, glute bridges and leg raises (either lying or standing) are great foundations – be sure to move with control rather than rushing through them. Good form matters more than adding weight, especially early on. Think about keeping your knees tracking in line with your toes! It’s also worth giving your hips and glutes some extra attention. When these muscles are doing their job properly, they take pressure off the knees. Exercises like clamshells, hip thrusts and side-lying leg work can really help improve stability.

Don’t skip mobility! Tight hips, hamstrings or ankles can all affect how your knees move and load. A few minutes of gentle stretching or mobility work alongside your strength training can make a noticeable difference. Above all, consistency beats intensity. Aim for a few short strength sessions each week and build from there.

Final Thoughts

Knee aches in midlife are extremely common – building strength around your knees, hips and glutes can make a real difference. Strong muscles help support the joint, improve how it moves, and can even reduce discomfort over time.

It’s not about pushing yourself too hard or doing more than your body is ready for, it’s about including small and consistent steps. Simple, controlled exercises done regularly, with attention to proper form, can make daily movements feel easier and more comfortable. Even gentle mobility work and short, regular sessions of strength training add up over time helping your knees stay resilient. Listen to your body, be patient with the process. With a steady and mindful approach, you can support your knees and maintain comfortable, confident movement day to day.

As always, any questions please do get in touch. 

Caroline x