We know that muscle mass and strength gradually decline as we age. So it makes sense to pay more attention to strength. There are several things behind these changes.

Our muscles and nerves change, and our ability to repair muscle becomes less efficient. How active we are and what we eat also contribute.

For women, the hormonal changes that happen around midlife may play a role, but researchers are still working out how much of the change is due to hormones and how much is simply ageing.

What we do know is that strength training can help us maintain and build muscle as we get older.

So does it become more important in midlife? I don't think it's quite that simple. Strength training is worth doing at every age, but at this stage of life it is especially important for bone health.

We've looked at bone before. Oestrogen helps maintain healthy bones, so as levels change around midlife, bone loss can become more rapid. This is one reason strength training becomes more relevant, as it can help support bone health and may help slow the rate of bone loss.

This doesn't mean that everything we've been doing suddenly becomes the wrong kind of exercise, despite what you may hear.

I run for fun myself, partly because it helps me think and partly because I just feel better for moving. If a run clears your head, or yoga helps you switch off, that is a benefit in its own right. And an activity you enjoy is much easier to keep doing.

Running, walking, Pilates, or whatever you do to stay active all have a place in a healthy, active life. The broader exercise guidelines recommend both aerobic activity and muscle-strengthening activity.

So what changes? Not much. The basics stay the same: lift something that challenges you and build up gradually, while paying attention to recovery and nutrition.

Building exercise into our lives earlier has value too. Hopefully, it becomes something that feels normal, and we just keep going as we get older.

If you haven't started yet, there's still time to begin.

For me, the takeaway is to keep trying to add a bit more strength exercises to my routine. Start with small steps, and keep doing what you enjoy.

Edel ✨

Next time: the importance of rest.