The Strength Training Boom – But at What Cost?
If you’ve been scrolling through social media lately, you’ve probably seen the surge of posts declaring:
✨ “Strength training is the key to aging well!”
✨ “Lifting heavy is a must for women over 40!”
And honestly? I love that message. Strength training is one of the most powerful tools we have for building muscle, boosting metabolism, and staying strong as we age.
But there’s a critical piece missing from this conversation.
In all the talk about lifting heavy, many women have started neglecting their cardiovascular health—and that’s a mistake.
💡 Your heart is a muscle too. Just like your legs, arms, and core, it needs to be trained to stay strong.
💡 Cardiovascular fitness isn’t just about endurance—it’s about longevity, brain function, and stress resilience.
💡 Heart disease is the #1 cause of death in women, and yet many of us have unintentionally deprioritized heart health in the pursuit of strength.
How I Got Caught Up in the “Strength-Only” Mentality
For years, I followed the latest research on how to train as an athlete over 40. I made a big shift—prioritizing strength training, plyometrics, and HIIT. Slowly but surely, I was getting stronger—but something wasn’t right. I started losing motivation. I missed my long runs. My weekend bike rides. My time in the spin studio. I began questioning my approach. I was doing what was “best” for my body based on research, but I wasn’t enjoying it anymore.
And then it hit me:
💡 Fitness isn’t just about doing what’s “best”—it’s about doing what’s sustainable.
The Problem with the “Strength Training Only” Approach
Strength training is crucial, but so is cardiovascular fitness. When we ignore heart health, we miss out on:
🧠 Cognitive Benefits – A strong heart improves blood flow to the brain, supporting focus and memory.
💖 Heart Rate Variability (HRV) & Stress Resilience – Cardiovascular fitness improves how well our body adapts to stress.
🏃 Longevity & Disease Prevention – Regular cardio reduces the risk of heart disease, stroke, and metabolic conditions.
💪 Strength and cardio shouldn’t be a debate. They should work together to create a well-rounded, sustainable fitness routine.
Setting My Non-Negotiables: Fitness That Works for Me
I’ve learned that balance is key, but it has to be personalized. For me, I love cardio—so I know I’ll naturally get it done. Whether it’s a run, a bike ride, or an energetic spin class, I don’t have to think twice about making time for it. But strength training? That’s where I have to be intentional.
So I’ve set my non-negotiable:
💪 15 minutes of strength training, no matter what.
It’s simple, sustainable, and keeps me accountable.
For you, it might be the opposite. Maybe you love strength training, but cardio? Not so much.
If that’s the case, your non-negotiable might be:
🚶 A 20-minute walk every morning
🚴 Two cycling or running sessions per week
🎶 Dancing for fun in your living room (yes, that counts!)
💡 The key is to make it yours.
💡 Find the movement that feels right for you, the routine that keeps you consistent, and the balance that makes fitness a part of your life—not a task on your to-do list.
Finding Your Balance: A Smarter Way to Train
Instead of choosing between strength and cardio, here’s what a balanced approach looks like:
💪 Strength Training – 2-3x per week for muscle, metabolism, and bone health.
🏃 Cardio (Yes, Cardio!) – 2-3x per week for heart health, endurance, and stress relief.
🎤 Move in ways you love – Running, biking, hiking, swimming, dancing—it all counts!
The best workout isn’t just the one that’s “scientifically optimal.” It’s the one you can stick with for life.
Final Thoughts: Do What Keeps You Moving
I’ve learned that health isn’t just about strength, endurance, or looks—it’s about finding a plan that keeps you energized, strong, and motivated.
So if you’re feeling burned out, uninspired, or like something is missing, ask yourself:
🔥 Are you still doing what you love?
🔥 Are you training your heart as well as your muscles?
🔥 Are you setting realistic non-negotiables that fit YOUR life?
Because in the end, your heart health determines how long and how well you live.
Let’s Talk!
💬 Have you been prioritizing strength training but neglecting cardio?
💬 What’s your non-negotiable for fitness that keeps you consistent?
Drop a comment below or send me a message—I’d love to hear your thoughts!
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