DAY 1 Tips – The Strength Signal (The Muscle-Bone Connection)
Your Muscles are Listening
Did you know that after 50, your muscles are essentially listening to you? If we don’t ask them to work, our bodies assume we don’t need them anymore. That is where the stiffness and the slowing down start to creep in. But today, you are sending a powerful signal. You are rewriting your biological clock. By completing these 10 minutes, you have flipped the switch from breaking down to building up. You are telling your body: “I’m not done yet. I want to stay capable, firm, and steady.”
The Science: Why 10 Minutes is the Sweet Spot
Research shows that for women over 50, the quality of the muscle signal is more important than the duration of the session.
- The Sarcopenia Shield: After age 50, we can lose up to 1-2% of muscle mass per year; strength training shouts at your nervous system to keep that tissue.
- Bone Loading: When muscles pull on bone during a shoulder press or a squat, it triggers osteoblasts (cells that build bone), which is your #1 defense against osteoporosis.
- Insulin Sensitivity: Muscle is your body’s biggest “glucose sponge”; building just a little more lean tissue helps your body manage blood sugar, which is the secret to losing the menopause middle.
The Fabulous Micro-Win
Don’t just finish the video and sit down. Your muscles are now primed.
- Task: Within 30 minutes of today’s session, have a source of high-quality protein (think 20-30g). This provides the amino acids your body needs to actually hear the signal you just sent.
- Form Check: If your joints felt loud today, remember: Range of motion comes second to alignment. It is better to do a shallow, perfect squat than a deep, shaky one.
The Mindset Shift
If you feel tired, remember: Strength is a bank account. You don’t get spent by working out; you are making a deposit into your future independence. Every rep is a “Yes” to the woman you want to be at 70, 80, and 90.
I’ll see you tomorrow to get our hearts pumping with our Day 2 Cardio!
Schellea x