My Own Strength Training Journey & Why It’s A Non-Negotiable

Fitness has been part of my DNA since before I can remember – growing up, I was always on the move. Whether it was running, gymnastics, hockey or simply being active outdoors, exercise never felt like something I had to do – it was something I genuinely loved. Looking back, movement gave me confidence and a sense of achievement long before I understood the physical and mental benefits it brought! As I got older, my relationship with fitness evolved. What started as a love of sport became a fascination with how exercise (particularly strength training) can make us feel. Not just physically stronger but more capable and resilient in everyday life. I first discovered weight training with Body Pump, a Les Mills class, in the late 90s and it really was my introduction to Strength. Over the years, I’ve seen fitness trends come and go, but one thing has remained constant which is my belief in the power of strength training for longevity.

Cardio vs weights

For many of us in our 20s and indeed 30s our fitness routine was very cardio driven. Endless time spent on a treadmill, in a spin studio or pounding the pavements. Whilst I still love running I have found that the ratio has very much swayed in favour of strength training now and in my 25+ years of personal training I’ve always worked with my clients to share this way of exercising and reinforcing the benefits. 

So how do I see the two compared side by side? Cardio exercise such as running, walking, cycling, swimming etc. is fantastic for your heart, lungs and overall fitness. It improves stamina, boosts mood and supports calorie burn, which is why I always include it in my Friday HIIT class – it’s a brilliant way to get your body moving and your energy up. I also think it is hard to beat for head space and endorphins.

Weights on the other hand bring a different and more long-term set of benefits. Resistance training helps build and maintain lean muscle, which is essential for a healthy metabolism, strength, posture and staying capable as we age. It also plays a key role in protecting bone density and can help regulate stress levels, supporting better sleep and recovery after training. The reason I lean so strongly towards weight training is because of what it offers that cardio alone can’t fully replace. 

Cardio improves fitness, but strength training is what keeps you strong and stable – it’s the difference between being fit and being functionally strong. That’s why in my HIIT sessions you’ll always see resistance-based work woven in – it’s important to build both fitness and strength in the same workout.

Functional freedom

As my knowledge of fitness and strength training in particular has evolved, so has the way I experience my body as I’ve moved through different stages of life. Consistently incorporating strength training over many years has allowed me to navigate those changes without focusing on what my body can’t do. Instead, I notice how supported I feel in everyday movement. 

This doesn’t mean you needed to have started years ago. In fact, now is as good a time as ever! Whether it’s managing niggles more easily, walking up the stairs without thinking twice, or feeling less tired and more energised overall, strength training helps create a sense of functional freedom – the ability to move through life feeling capable, supported and confident in your body.

The mental shift

One of the most overlooked benefits of strength training is the impact it has on your mind. In midlife especially, it becomes so much more than a physical practice. Many of us don’t expect how much clearer, calmer and more balanced they start to feel mentally. There’s something about challenging your body and lifting heavier as you get stronger that is incredibly motivating and empowering. It also really gives you a focus that I don’t find with running. You might start a workout with a busy mind – lists, decisions, responsibilities… But you’ll leave feeling like things have shifted back into place. You have to be present when you are lifting weights and paying attention to what your body is doing in the moment. You never regret a strength workout!!

A final thought

I genuinely feel stronger and more powerful now at 54 than I ever did in my 30s! And I feel that in midlife this is so key to how we feel day to day. Ruling out endless cardio sessions and replacing it with functional and intentional strength training has honestly changed the way my body responds and how I feel. Instead of dreading my workouts they are a part of my lifestyle now and a habit that I won’t stop. You don’t need to aim for perfection, you need to remember it is not a competition or a race. It is showing up for yourself and staying stronger for the future. 

As always, any questions please do get in touch. 

Caroline x