Training in the heat 

Summer holidays are firmly upon us and I love taking my exercise routines outside when the weather is nice and making the most of the sunshine. Training in the heat can have both benefits and challenges. It’s important to be aware of the potential risks and take appropriate precautions to ensure your safety, especially if you’re not used to working out in the warmer weather. Here are some of my considerations and tips for training in hot conditions:

Benefits:

1. Improved Endurance: Exercising in the heat can lead to improved heat acclimatisation and enhanced cardiovascular endurance.

2. Calorie Burn: Your body may burn more calories as it works harder to cool itself in a hot environment.

3. Mental Toughness: Training in challenging conditions can build mental resilience and discipline.

Challenges:

1. Dehydration: The risk of dehydration is higher in hot conditions. It’s crucial to stay well-hydrated before, during and after your workout. 

2. Heat Exhaustion and Heat Stroke: Exercising in extreme heat can increase the risk of heat-related illnesses. Be aware of symptoms such as dizziness, nausea, rapid heartbeat, and stop exercise if you experience any of them.

3. Electrolyte Imbalance: Sweating in the heat can lead to the loss of essential electrolytes. Consider consuming electrolyte-rich drinks and make sure you are remaining hydrated and fuelled.

4. Sunburn: Protect your skin from harmful UV rays by applying sunscreen, wearing appropriate clothing, and training during non-peak sun hours if possible.

My Top Tips for Training in the Heat:

1. Hydrate: I cannot emphasise this enough! Drink plenty of water before, during, and after your workout. You could consider electrolyte-rich drinks for longer sessions.

2. Time of Day: Train during the cooler part of the day, such as early morning or late evening, to avoid peak heat – for me it’s always early morning.

3. Appropriate Clothing: Wear light-coloured, loose-fitting and breathable clothing to help your body cool down.

4. Sun Protection: Use sunscreen, a hat and sunglasses to protect yourself from the sun’s harmful rays.

5. Gradual Acclimatisation: Allow your body to acclimate gradually to the heat – you may wish to make your sessions shorter in these temperatures and only gradually increase intensity and duration. I always think of my exercise sessions as maintenance on holiday not PBs!

6. Listen to Your Body: Pay attention to how your body feels. If you experience signs of heat-related issues, take a break and cool down.

7. Cooling Strategies: Use cooling aids like wet towels, cooling vests, or ice packs to help regulate your body temperature.

Individual tolerance to heat varies, so it’s important to listen to your body and adjust your training accordingly. 

Are you a hot or cold weather person? 

Caroline x

3 tips to build and maintain muscle as you age

Building lean muscle not only helps with everyday life tasks, boosts our self-esteem and regulates metabolism but it can also help you feel more energised, sleep better and ultimately live a longer, healthier life. The challenge is doing this as we age. So here are my top tips to build and maintain muscle as you age – especially if you’re new to strength training and just getting started.

Strength train for at least 20-30 minutes 3-4 times per week

If you want to build lean muscle you will need to do some form of resistance training regularly. The best type of exercise is one you enjoy – it won’t feel like a chore, you’re more likely to be consistent and see results so find something that you enjoy which involves working the muscles under resistance (e.g. dumbbells, resistance bands etc.). You can think of resistance training like body armour – it’s your protection and longevity survival kit! 20-30 minutes is a manageable chunk of time to find during your day 3-4 times per week, you don’t need to be doing hour-long workouts to get the benefits.

Place the focus on form not on reps

Remember it is most certainly quality over quantity. If you are simply doing the exercise with the aim of hitting 20 reps then that is not going to get you the results you need. Think instead about exactly what each body part is doing, engage each muscle that is needed to complete each rep with the best technique. Take a press up for example, it’s not just the arms and chest, the glutes need to be engaged, you should be lifting through the quads, engaging the core and the lats should be tight to ensure the body stays in alignment whilst the arms and chest work to produce the movement. Take each one slowly and carefully and suddenly you find you’re really working quite hard. It is much better to do 5-10 really well than speed through 20-25. The same can be said for any of the great strength exercises – squats, lunges, planks they all require the whole body to be working in synergy for top technique.

Ease yourself in

You can’t expect to go from never lifting a dumbbell or having a 4 year break to smashing through a whole body workout with ease. Set yourself up for success – start with a short bodyweight, beginners session, gradually add in light weights, build up the number of circuits you can do, extend the length of each set, bring in more complex exercises and before you know it you will be powering through the session. But remember the phrase “don’t run before you can walk” – it really is applicable here. If you jump right in at the deep end and injure yourself you will be setting yourself further back than when you decided to start so start small, build and above all be consistent. 

Building and maintaining muscle as we age doesn’t need to be complicated and doesn’t require loads of time and equipment but it does need a few well thought out sessions each week, performed consistently. 

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.

The online workouts are Monday, Tuesday, Wednesday and Friday (they are all recorded and available to you within an hour of 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

The science of building stronger bones

Building stronger bones involves a combination of factors, including genetics, nutrition, and physical activity. This week I am going to dive into the science behind the formation of bones and what we can do to help! 

Ossification is the process by which bone tissue is formed, and it involves the deposition of minerals (mainly calcium and phosphate) into a framework of collagen fibres. There are two primary types of ossification: intramembranous ossification and endochondral ossification (stick with me on the science here!).

1. Intramembranous Ossification:

  • Location: This type of bone formation occurs directly within mesenchymal (undifferentiated embryonic connective tissue) membranes, without the intermediate step of cartilage formation. 
  • Process:
    • Mesenchymal cells differentiate into osteoblasts (the scientific name for bone-forming cells).
    • Osteoblasts release an organic matrix (osteoid), which consists of collagen fibres.
    • Calcium salts are deposited within the osteoid, leading to the formation of bone tissue.
    • The type of bone formation process occurs mainly in flat bones of the skull, facial bones, and part of the clavicle.

2. Endochondral Ossification:

  • Location: This type of bone formation involves the replacement of a cartilaginous model with bone tissue and is the process by which the majority of bones in the body are formed.
  • Process:
    • Firstly the body must form a Cartilage Model: Mesenchymal cells differentiate into chondrocytes (cartilage-forming cells) that form a cartilaginous model of the future bone.
    • The cartilage model grows, and a primary ossification centre is established in the diaphysis (shaft) of the bone.
    • Vascular Invasion: Blood vessels infiltrate the cartilage model, bringing osteoblasts (bone forming cells) and nutrients.
    • Osteoblasts replace the cartilage with bone tissue in the primary ossification centre.
    • Formation of Secondary Ossification Centres: Secondary ossification centres develop in the epiphyses (ends) of the bone.
    • Cartilage is replaced by bone in these secondary ossification centres.
    • Epiphyseal Plates (Growth Plates): A layer of cartilage, known as the epiphyseal plate, remains between the shaft and end of the bone. The epiphyseal plate is responsible for bones getting longer in children and adolescents – growing taller.
    • Closure of Epiphyseal Plates: As an individual reaches skeletal maturity, the epiphyseal plates close, and the bone stops growing in length.
    • The building of bone in the shaft and ends of bone continues throughout life with new bone being formed all the time and old bone being destroyed – it is a balancing act. To continue to build stronger bones you need the bone growth rate to be more rapid than the rate of bone decline – this is what we are trying to combat as we age.

Both types of ossification mentioned above involve the activity of osteoblasts, which are responsible for bone formation, and osteoclasts, which are involved in bone resorption (or breakdown). The balance between these two processes is crucial for maintaining bone structure and function throughout life.

Ossification is a dynamic and tightly regulated process, influenced by genetic factors, hormones, and mechanical stimuli. Here are some key aspects of the factors behind building and maintaining strong bones:

  • Nutrition:
    • Calcium and Vitamin D: Calcium is a crucial mineral for bone health, and vitamin D helps the body absorb calcium. Good dietary sources of calcium include dairy products, leafy green vegetables, and fortified foods. Vitamin D can be obtained from sunlight exposure, certain foods, and supplements.
    • Other Essential Nutrients: Besides calcium and vitamin D, other nutrients such as vitamin K, magnesium, phosphorus, and trace minerals contribute to bone health. A well-balanced diet that includes a variety of nutrients is essential.
  • Weight-Bearing Exercise:
    • Strength Training: Resistance or strength training exercises stimulate the bones to adapt and become denser. Weight-bearing exercises, like lifting weights, using resistance bands, or doing bodyweight exercises, create a positive impact on bone density.
    • Impact Activities: Activities that involve impact, such as running, jumping, or power walking, can also promote bone health. These activities generate forces on the bones, leading to an adaptive response that strengthens them.
  • Hormonal Regulation:
    • Hormones, particularly oestrogen and testosterone: These hormones play a role in bone health. For example, during menopause, women may experience a decrease in oestrogen levels, which can lead to bone loss and therefore weaker bones – diet and exercise can help offset this.
  • Lifestyle Factors:
    • Avoiding Smoking and Limiting Alcohol Intake: Smoking and excessive alcohol consumption can negatively impact bone health. Smoking has been associated with lower bone density, and excessive alcohol intake can interfere with calcium absorption and affect bone remodelling.
  • Genetics: Genetic Factors:
    • Genetic predisposition can influence bone health. Some individuals may have a higher genetic potential for achieving greater bone density. However, lifestyle factors still play a significant role.

It’s important to note that building and maintaining strong bones is a lifelong process. While bone density typically peaks in early adulthood, lifestyle choices can impact bone health throughout life. Consulting with a healthcare professional, especially if you have specific concerns or risk factors, is advisable to create a personalised plan for optimal bone health.

As always any questions, please get in touch.

Exercises that might be holding back your progress

When it comes to fitness, training and workouts we want to be doing the most we can to reach our goals and get results. Combining strength and cardio is a big trend but beware certain exercises might just be doing you more of a hindrance than a helping hand. 

First up are burpees – these are often touted as a full body exercise that builds strength and works your cardiovascular system and they certainly are. But be aware they are also an exercise which are one of the most common culprits for poor form. Burpees engage multiple muscle groups and whilst that can be a big tick for improving fitness the problem lies in the way they are performed. Poor form on a burpee can make it ineffective and even cause injury. So my advice is to really work on your technique when it comes to this exercise. If that means avoiding the jump element until your core, legs and glutes are stronger and taking the low impact option until you’re confident that your technique is 100% then this will benefit your fitness far greater than powering through 15 with questionable form. This can be particularly pertinent when heading into a second or third set as the muscles fatigue and your form can suffer.

Next up is HIIT training – high intensity interval training. This certainly has a place in a weekly workout schedule but you might not want to be doing this for every session. There has been a huge boom in HIIT classes and whilst they can be a really effective way to increase your heart, challenge your cardiovascular system and save time, it is important to note that they might not help your strength work. I include one of these sessions per week on my platform which I love for their energizing nature and cardio tick but I personally find one or two hiit sessions a week plenty. The high intensity nature, if used in all your workouts, can inhibit strength gains and the development of lean muscle. It is recommended to focus on 3 pure strength sessions each week e.g. one full body, one upper body and one lower body to maximise strength through focussed, form-orientated workouts with the correct weight to challenge your muscles and then you can add in one or two HIIT sessions to tap into that cardio-strength combo. This way you will give your muscles the stimulus they need to successfully develop strength and build lean muscle. It is important to also note that HIIT workouts might not be suitable for beginners so it’s key to build up to them or opt for lower impact options at the start.

Tricep dips – these can fall into the same category as burpees. They can be brilliant but form is crucial. Many individuals fall into the trap of allowing their shoulders to roll forwards during the dip which reduces the effectiveness of this exercise and can increase injury risk. It is a tricky exercise as it uses bodyweight to build tricep strength so, if you’re struggling with these or concerned about form, my suggestion would be to work on isolated tricep exercises e.g. tricep extensions, skull crushers or tricep kick backs with a dumbbell to build tricep strength first or slow the dips right down – it also helps to have a mirror nearby so you can watch your form to ensure correct technique.

Side bends/weighted side bends target the oblique muscles. A great exercise for the obliques but care needs to be taken. Obliques are primarily used functionally to resist or cause rotation of the trunk. Side bends focus on a lateral bend which is a key functional move – it is so important to train our muscles functionally so be sure to include exercises like a wood chop or Pallof press to train the obliques in the way they are used most in everyday life. Again these need to be done correctly without leaning forwards or overarching the back and should be done with just one weight or can be done with just bodyweight to start. It is really important to be strong through the core before you bend and without a sudden, jerky movement.

So what is the key takeaway here? To focus on our form always and ensure the exercises we are doing are targetting the correct muscle groups.

What is the best way to build strength and overall fitness? Building strength and fitness efficiently requires a balanced workout regimen. Here are the four core pillars I recommend including in yours:

  • Strength training: Dedicate separate sessions for strength training that focus on compound exercises like squats, deadlifts, bench/chest presses, and overhead presses. Lift weights that challenge you and incorporate progressive overload to continually challenge your muscles. If you’re new to strength training, I’d recommend starting gently and building gradually and learning proper form to prevent injuries. Once you are familiar with these movements, you can start with lighter weights and gradually increase the resistance as your strength improves.
  • Cardiovascular/zone 2 exercise: I’d also recommend including dedicated cardio sessions in your routine. Opt for activities you enjoy, such as walking, hiking, running, cycling, or swimming, to boost your cardiovascular health and endurance.
  • Functional training: Integrate functional movements like planks, push ups, and squats, lunges which improve overall fitness, core strength, and balance, into your schedule.
  • Flexibility and mobility work: Finally, don’t neglect stretching and mobility exercises! These will help you prevent injuries and maintain flexibility.

As always, any questions, please get in touch.

The big myth around building muscle and menopause

The word on strength training is really spreading now which I am thrilled about – as you know I am a HUGE advocate of resistance based training especially for women as we get older. We are starting to dispel some of the age old myths regarding this way of training and seeing the true benefits of using weights.

The biggest myth I have heard when it comes to strength training, building muscle and menopause is that Women over 50 cannot improve their fitness. Which is COMPLETE MADNESS – here’s why!

Yes it may well be more challenging to build muscle in our 50s but it is far from impossible. As we age, we do become less efficient at absorbing and digesting protein (note here less efficient not we “cannot”) and as a result there is a natural decline in muscle mass as we age, combined with the drop in oestrogen during menopause. But we can offset this. Adequate protein intake combined with strength training will help your body combat these changes and if you are consistent, you will feel stronger, healthier and more on top of your game, even than you did in your 20s and 30s. 

Here are my top tips to staying strong and feeling your best during your 40s, 50s and beyond:

  1. Use weights – dumbbells, kettlebells, barbells! Add load and resistance to your exercise routine. Strength training using weights has so many benefits from building lean muscle, enhancing bone health, reducing the risk of osteoporosis, improved metabolism, hormone balance, joint health, grip strength, posture, core strength and functional fitness. The list really could go on! You can read more on why women of all ages should strength train here. Remember to keep the challenge on with the weights you use to keep progressing. Little and often is also key – small chunks of exercise really do add up and all movement is good whatever it may  be.
  2. Use resistance bands – these are brilliant for adding variable resistance to a workout, they’re super easy to pack so you can keep it up when on holiday or travelling for work, they are great for helping to build muscle and challenge the muscles more than just bodyweight. 
  3. Get enough protein: You need to give your muscles enough amino acids (the constituent parts of protein) to build muscle and repair. Women (especially those lifting weights) are being recommended to have 1-1.2 g per kg body weight which is 65-78 g of protein for a 65 kg woman. It has also been suggested that an additional 0.4 g per kg bodyweight in snacks throughout the day (an additional 26g of protein) for women in midlife and beyond is optimal. 
  4. Get your steps in – cardio is also a big part of your overall fitness even if strength training is the priority. Less Hiit and more weights. But still daily walking for mental as well as physical health is so key. Being outside in nature has so many benefits and really can be a game changer for your day.
  5. Finally do not forget the importance of recovery – as important as the training itself. You must rest for muscles to repair and grow.

The key point here is that the myth around building muscle and menopause is totally busted! You can, with the correct exercise plan and dietary intake build lean muscle, offset the effects of age and menopause and feel amazing. My big piece of advice is to get started, start gently, build and be consistent – those results will come.

As always any questions please get in touch.

Caroline x

If you strength train do you need cardio?

The need for cardio (aerobic exercise) in addition to strength training depends on your fitness goals and overall health. Both types of exercise offer unique benefits, and incorporating a combination of both can contribute to optimum overall well-being.

Here are some considerations:

1. Cardiovascular Health: Cardio exercises, such as running, swimming, or cycling, are essential for maintaining cardiovascular health. They improve the efficiency of your heart and lungs, lower blood pressure, and help manage weight. Do not underestimate the benefits of walking too. You can also get many cardio benefits through certain types of strength training. 

2. Weight Management: Cardio workouts can be effective for burning calories and supporting weight management. If weight loss or maintenance is one of your goals, combining strength training with cardio can be beneficial.

3. Endurance: Cardiovascular exercise enhances endurance, which can be valuable in various aspects of life. Whether you’re an athlete or simply want to improve your stamina for daily activities, incorporating cardio can be beneficial. There is also no substitute for running if you’re signed up for a marathon!! 

4. Mental Health: Both strength training and cardio have mental health benefits. Cardio exercises are known to reduce stress, anxiety, and improve mood by releasing endorphins. Strength training also contributes to improved mental well-being.

5. Metabolism: Cardio can boost your metabolism, especially in the immediate post-exercise period. Strength training, on the other hand, can contribute to an increased resting metabolic rate over time as your muscle mass increases.

6. Time Efficiency: If time is a constraint, you can design your workout routine to include both strength training and cardio in a single session or alternate between them on different days.

Ultimately, the key is to find a balance that aligns with your goals, preferences, and overall health. If your primary goal is to build strength, you may not need as much cardio compared to someone aiming for improved cardiovascular fitness e.g. training for a marathon. In many cases, a balanced fitness routine that includes both strength and cardio training is ideal. This approach provides comprehensive health benefits, including improved cardiovascular health, muscle strength, flexibility, and overall fitness. The specific ratio of strength to cardio training can vary. Additionally, it’s essential to listen to your body and gradually progress in intensity to avoid overtraining and reduce the risk of injuries. For me, primarily strength training with a side of cardio always wins – walking daily is a gamechanger for me alongside my workouts for both its physical and mental benefits. Lifting weights is better for fat loss and building lean muscle but cardio shouldn’t be ignored, it has some great benefits and the two work very well in tandem! My advice (if you’re looking to tone up, build some lean muscle and improve your fitness) is to try doing a variety of both. 3-4 strength sessions per week alongside a couple of cardio workouts is ideal (of course with some mobility and stretching too if you can). It is also important to remember the nutrition side of things if you want to see results. Maintaining a healthy, balanced diet with plenty of fresh fruit and veg and protein as well as complex carbs will tick the boxes for hitting those goals you have set! And always, always take one if not two rest days.

As always, any questions please do get in touch. 

Caroline x

Can you eat your way to fitness?

As we all know nutrition plays a crucial role in achieving and maintaining fitness. Eating a balanced, healthy and nutritious diet provides the necessary fuel for your body, supports energy levels, aids in recovery, and contributes to overall well-being. Exercise is a huge part of the process but without nutrition you will not see the results you are looking for. 

Here are some of my key tips on how you can “eat your way to fitness”:

Balanced Macronutrients: Include a balance of macronutrients in your diet: carbohydrates, proteins, and fats. Each macronutrient serves specific functions in the body, and an appropriate balance is essential for overall health and fitness. 

Protein is crucial for muscle repair and growth, especially if you’re engaging in strength training or other forms of exercise. Include lean sources of protein such as chicken, fish, tofu, legumes, and dairy in your diet.

Carbohydrates are the body’s primary source of energy. Choose complex carbohydrates such as whole grains, fruits, and vegetables to provide sustained energy for your workouts.

Essential Fats: Include healthy fats in your diet, such as those from avocados, nuts, seeds, and olive oil. Healthy fats are important for hormone production, brain function, and overall cellular health.

Nutrient-Dense Foods: Focus on nutrient-dense foods that provide a wide range of vitamins, minerals, and antioxidants. These foods support overall health, immune function, and recovery from exercise.

Hydration: Proper hydration is crucial for maintaining energy levels, supporting digestion, and aiding in recovery. Drink an adequate amount of water throughout the day, especially before, during, and after exercise.

Meal Timing: Consider the timing of your meals, especially around workouts. Eating a balanced meal or snack containing protein and carbohydrates before and after exercise can support performance and recovery.

Listen to Your Body: Pay attention to hunger and fullness cues. Eat when you’re hungry, and stop when you’re satisfied. This helps regulate overall caloric intake and supports intuitive eating.

Individualised Approach: Everyone’s nutritional needs are different. Consider your specific goals, activity level, and any dietary preferences or restrictions when planning your meals. Consulting with a registered dietitian or nutrition professional can provide personalised guidance if you think this would be useful for you.

While nutrition is a fundamental aspect of fitness, it’s important to recognise that overall fitness also involves regular physical activity, adequate rest, good sleep and other lifestyle factors. Combining a well-rounded and balanced diet with consistent exercise and healthy lifestyle practices contributes to achieving and maintaining optimal fitness levels and will see you reach your goals.

As always, any questions please get in touch.

Caroline x

Am I eating enough protein?

Determining whether you are eating enough protein depends on various factors, including your age, gender, weight, activity level, and fitness goals. Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, supporting immune function, and maintaining muscle mass. With so many protein powders and supplements on the market it can often be very confusing. Firstly think about why we may need a protein supplement, what the best sources of protein are and whether we should be worrying about a protein deficiency.  Here are some general guidelines to help you assess your protein intake:

Calculate Your Protein Needs:

A common recommendation for protein intake is around 0.8 grams of protein per kilogram of body weight for sedentary adults. However, if you’re physically active or involved in strength training or other intense physical activities, you may need more. More active women (especially those lifting weights) are currently recommended to have 1-1.2 g per kg body weight which is 65-78 g of protein for a 65 kg woman. It has also been suggested that an additional 0.4 g per kg bodyweight in snacks throughout the day (an additional 26g of protein) for women in midlife and beyond is optimal. So, to get this level of protein in throughout the day it’s wise to take a look at some of the foods richest in protein. Typically, animal-based protein sources are more readily utilised by the body than plant-based protein sources, but that does not mean we should ignore plant sources. 

Consider Your Goals:

Your protein needs may vary based on your fitness goals. Athletes or individuals aiming for muscle gain or fat loss may require higher protein intake to support their objectives. In such cases, protein intake at the higher end of the recommended range may be beneficial.

Assess Your Diet

Evaluate your daily food intake to determine how much protein you’re consuming. Include protein-rich foods such as lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds into your diet.

Healthy animal sources of protein include: 

  • Eggs (a large egg has approximately 6 g protein)
  • Chicken 
  • Turkey 
  • Salmon 
  • Milk 

Plant based sources include:

  • Quinoa
  • Soy
  • Tofu 
  • Lentils 
  • Tempeh

Nuts are also a good source of protein but do also contain a high amount of fat alongside other important nutrients which make them a great snack or topping rather than a main protein source. 

Protein powders shouldn’t be overlooked – when mixed with high quality milk such as dairy or soya these can help women boost their protein intake, especially if you are struggling to get enough in via your diet as appetite. However be sure to have a look and see how much protein per “scoop” on the power you choose so you can keep track. These can be very high in sugar so it’s wise to do some research.

Spread Protein Intake Throughout the Day:

Distribute your protein intake evenly across meals and snacks throughout the day. This approach helps maximise protein synthesis and supports muscle protein balance.

Monitor Physical Changes:

Pay attention to how your body is responding to your current protein intake. If you are constantly fatigued, experience muscle loss, or have difficulty recovering from workouts, you may need to adjust your protein intake.

Consult a Nutrition Professional:

If you’re uncertain about your protein needs or if you have specific health or fitness goals, consider consulting with a registered dietitian or nutritionist. They can provide personalised guidance based on your individual requirements.

It’s important to remember that upping your protein intake won’t make you bulk up, it will instead help your body to function optimally as you get older, to build lean muscle to keep you physically active and to live a longer healthier life. I always try to centre each meal and snack around protein. Remember that individual protein needs can vary, and there is no one-size-fits-all recommendation. It’s essential to consider your overall diet, lifestyle, and fitness goals when determining your protein intake. Making informed choices about protein sources and adjusting your diet based on your specific needs can contribute to overall health and fitness.

As always, any questions please do get in touch. 

Caroline x

How heavy should I be lifting? 

The appropriate weight to lift, commonly referred to as the “right weight” or “working weight,” depends on several factors, including your fitness goals, current strength level, and the specific exercise you’re performing. I am often asked about what size of weight people should be lifting so hopefully this will help to clear up any confusion. Here are some general guidelines to help you determine an appropriate weight:

Repetition Range:

  • The number of repetitions you’re aiming for influences the weight you should lift. 
  • For purely strength building (low rep range, e.g., 1-6 reps), choose a weight that is challenging enough that you can only complete the desired number of repetitions with proper form.
  • For muscle hypertrophy which focuses on building lean muscle, strength endurance and burn fat  (moderate rep range, e.g., 8-12 reps), choose a weight that allows you to fatigue the muscles within the target rep range.
  • For endurance (high rep range, e.g., 15+ reps), select a lighter weight that you can lift for the desired number of reps without excessive fatigue.
  • Remember “Muscular strength is a sprint – muscular endurance is a marathon” for more about the difference between the two take a look at this blog.

Fatigue and Form:

  • The weight you choose should lead to fatigue within the specified rep range, but it’s crucial to prioritise proper form. If your form starts to break down, the weight is too heavy, and you may be at risk of injury.

Progression:

  • As you become stronger, it’s important to progressively increase the weight to continue challenging your muscles. Gradual progression helps promote ongoing improvements in strength and muscle development. Keep a track of your journey and write it down.

Individual Strength:

  • Your individual strength level plays a role. A weight that is appropriate for one person may be too heavy or too light for another. Listen to your body and adjust accordingly.

Warm-Up Sets:

  • Start with lighter weights for warm-up sets to prepare your muscles and joints for the heavier working sets. These warm-up sets help you gauge how your body is responding on a particular day.

Trial and Error:

  • It may take some trial and error to find the right weight for each exercise. Begin with a moderate weight and adjust based on how challenging it feels. Don’t be afraid to experiment and make adjustments as needed. You can always start one set with a certain weight and drop down or switch up on the next set if needed. 

Remember, the key is to find a weight that challenges you within the desired rep range while allowing you to maintain proper form. Consistent, progressive resistance training, coupled with appropriate nutrition and recovery, is crucial for achieving strength and fitness goals.

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 lose muscle mass and bone density from 35+ and especially 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

Is it ok to exercise every day?

Whether or not it’s safe or advisable to exercise every day depends on various factors, including your overall health, fitness level, the intensity and type of exercise and your personal goals. I do get asked this question a lot and it requires thought and careful answering. My first question would be – why? Why are you wanting to exercise so much and what is the motivation behind it? If you find an exercise which you really enjoy and it isn’t too intense then that is fine to do daily, such as walking or yoga. You also want to take into consideration the length of time of each session – ultimately you want to find a routine that optimises your efforts and doesn’t undo them. Remember the importance of rest and recovery for fitness gains and to avoid injury. Here are some of my key considerations:

1. Type of Exercise: Different types of exercise have varying impacts on the body. If you engage in high-intensity workouts, especially those that target specific muscle groups specifically, you will need rest days between them to allow for recovery. On the other hand, light to moderate activities like walking or gentle yoga are suitable for daily practice.

2. Intensity and Duration: The intensity and duration of your workouts matter. Intense and prolonged exercise puts stress on your muscles, joints, and overall body, necessitating rest days to prevent overtraining and reduce the risk of injury.

3. Listen to Your Body: Pay attention to how your body responds to exercise. If you experience persistent fatigue, soreness, or signs of overtraining, such as disrupted sleep or changes in mood, it may be a signal to give your body some rest.

4. Recovery: You will have heard me say this before – rest days are VITAL for the body to repair and strengthen muscles. This recovery phase helps prevent burnout, reduces the risk of injuries, increases motivation and improves overall performance.

5. Variety in Workouts: Incorporating a variety of exercises, including different types of cardiovascular, strength training, and flexibility exercises, can help distribute the stress on your body more evenly. This may allow for more frequent workouts without overloading specific muscle groups.

6. Individual Differences: What works for one person will not necessarily work well for the next. People have different fitness levels, recovery rates, and overall health conditions. It’s essential to tailor your exercise routine to your specific needs and goals.

7. Restorative Activities: On days when you’re not doing those intense workouts, consider incorporating restorative activities such as stretching, yoga, or a nice long dog walk to promote recovery.

In summary, whether you can exercise every day depends on the nature of your workouts, your body’s response, and your overall health. It’s generally recommended to include rest days and listen to your body’s signals to avoid overtraining and support long-term fitness and well-being.

A great exercise schedule that I would recommend to my clients would be along these lines – 30-40 minute workouts 4x a week – a mixture of medium to high impact workouts for example on Monday, Tuesday, Wednesday and Friday interspersed with lower intensity workouts once or twice a week (such as jogging, swimming, cycling, yoga, Pilates) with either a mobility stretch session or long walk on the weekend. The high intensity sessions could be either strength or cardio focussed but I would definitely recommend at least two strength-based sessions a week, you can alternate between upper body and lower body sessions.

I do not recommend more than 3 sessions of HIIT workouts per week and would advise one day of complete rest of any high impact exercise. Alongside this routine I advise clients to focus on getting 7/8 hours of sleep per night and eating a balanced diet, drinking lots of water and watching their alcohol levels. Keeping your workouts varied is also key!! And finally enjoy your exercise, see it as enjoyment rather than a chore and if you find something you love you are more likely to stick with it and be consistent. 

As always, any questions get in touch!

Caroline x