{"id":935283,"date":"2026-10-16T14:34:15","date_gmt":"2026-10-16T14:34:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/935283\/"},"modified":"2026-10-16T14:34:15","modified_gmt":"2026-10-16T14:34:15","slug":"6-things-i-wish-women-knew-about-getting-stronger-a-63-year-old-pt-reveals-how-to-start-today","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/935283\/","title":{"rendered":"‘6 things I wish women knew about getting stronger’ \u2013 a 63-year-old PT reveals how to start today"},"content":{"rendered":"\n

Staying strong and building muscle<\/a> in midlife comes down to a few consistent habits, says PT Karen Trasatti.<\/p>\n

‘I’m all about lifting weights, eating enough protein, walking daily, and prioritising sleep,’ the fat-loss coach for women over 40 and creator of the FASTer Way to Fat Loss<\/a> programme advises on Instagram<\/a>.<\/p>\n

While these ‘boring’ habits are incredibly effective, she’s also keen to point out that strength training alone isn’t enough \u2013 she also makes sure she’s ‘progressively challeng[ing] my muscles’<\/a>.<\/p>\n

To get stronger, you need to ensure the weight you’re lifting places sufficient stress on the muscles you’re targeting, based on the exercise and number of reps you’re performing.<\/p>\n

The key principle is progressive overload<\/a>, which involves gradually increasing the stress placed on your muscles to encourage adaptation and strength improvements.<\/p>\n

‘Progressive overload typically works better if you stick to the same programme, as it gives you a better chance at actually improving, getting better and stronger at those particular exercises before moving onto the next,’ adds Anwen Davies, PT and fitness expert at Net World Sports<\/a>.<\/p>\n

She recommends adding weight to each exercise every week where possible.<\/p>\n

‘Even if it’s only 1.25kg or 2.5kg, it will make a difference in the long run,’ she says.<\/p>\n

To this end, on Instagram<\/a>, Trasatti outlines six things she wishes women knew about getting stronger.<\/p>\n

6 things women should know about getting stronger\"Image1. You don\u2019t need to lift super heavy. You need to lift a weight that challenges you<\/p>\n

How you determine heaviness depends on your experience, strength and what the exercise is, says Davies.<\/p>\n

‘If you’re still quite new to strength training, start with a weight you can lift with good form and build up gradually. The important thing here is that the weight feels more difficult towards the end of a set as it gives your muscles a reason to get stronger. Don’t get too hung up about the number on the dumbbell.’<\/p>\n

2. The same weight forever means the same challenge. Your muscles need a reason to adapt<\/p>\n

Muscles are able to adapt quickly to what you ask of them. If a weight has felt comfortable for several weeks, it’s probably not doing much for you anymore, says Davies.<\/p>\n

‘Logging your training can help here. Jotting down a note of your weights and reps each session makes it easier to see when it’s time to mix things up. It also helps mentally with seeing how far you’ve progressed,’ she explains.<\/p>\n

3. Your last few reps should feel difficult. If you could easily do 10 more, it\u2019s probably time to increase the challenge<\/p>\n

A good gauge for the appropriate level of difficulty is to finish each set with the feeling that you could manage two or three more reps with good form, but you shouldn’t be thinking 10 more is possible, Davies explains.<\/p>\n

‘If your form starts to suffer, the weight is probably too heavy. If it is feeling too easy, increase the weight by a small amount or add a few reps,’ she notes. ‘Small, steady changes are more easily sustained than making big jumps.’<\/p>\n

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Her PT, Michael Garry<\/a> has created a 4-week training plan exclusively for members of the WH COLLECTIVE. It’s designed to remove one of the biggest barriers to fitness: time. You’ll train for just 35 minutes three times a week \u2013 Liz’s exact strategy to build muscle, boost metabolism and support long-term health. Tap the link below to unlock 14 free days of training and start Liz’s plan today.<\/p>\n

Get the plan<\/a><\/p>\n

\"liz<\/a>4. Progressive overload isn\u2019t just adding weight. You can add reps, improve form, increase range of motion, or control the movement better<\/p>\n

Adding weight is only one way to progress, which is handy if you don’t have an extensive range of dumbbells at home, agrees Davies.<\/p>\n

‘You can add progressions to individual exercises by slowing down the lowering phase each time, pausing at the hardest point or moving through a fuller range of motion. This way, you are making the same weight harder to lift while helping to build strength safely,’ she says.<\/p>\n

5. Different muscles need different weights. The dumbbells you use for lateral raises shouldn\u2019t be the same ones you use for squats or rows<\/p>\n

Larger muscle groups such as our legs and back are normally more accustomed to dealing with heavier weights than smaller ones like our shoulders. That’s why exercises like squats and rows will often need heavier dumbbells than lateral raises<\/a>, says Davies.<\/p>\n

‘Having a few different weights available allows you to properly challenge each muscle group,’ she says.<\/p>\n

‘Choose the weight for each exercise individually, rather than using the same pair for the entirety of your workout.’<\/p>\n

6. Strength training is about building, not punishing, your body. Especially as we get older, building and maintaining muscle matters<\/p>\n

Muscle mass gradually declines as we age \u2013 research<\/a> shows it decreases 3-8% per decade after the age of 30 \u2013 and strength training is one of the most effective ways to slow this down.<\/p>\n

‘Our muscles support bone health, balance and the kind of everyday tasks we take for granted like carrying shopping or climbing stairs,’ says Davies.<\/p>\n

By thinking of exercise as a way to look after your body, it can make a workout feel less demanding and make it easier to stick with over the long term.<\/p>\n

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