Build Strength For Longevity - Future Proof Your Body
- Laura Essex
- Apr 2
- 9 min read
If you’ve ever met me in person, you may be giggling a bit at the image of me as a bodybuilder, and that hair, man what can I say, it was the 90’s. But this is how I got my start in fitness, I fell in love with how it made me feel so I dove in without a second thought, and its been a part of my life ever since. Today, I’m a certified instructor in Pilates, Yoga, Barre and TRX Suspension Training.
For several years, I was cycling often, teaching and training lots of repetitive toning movement. I felt worn out, my muscles and body shape were looking thin and well, not very healthy. I was overtraining and putting my focus in the wrong areas. To give my husband some credit, he suggested I reconnect to strength training to see if I could help build back better muscle tone and development. I shrugged it off, but I knew he was right. I kept hearing his voice in the back of my head which was very irritating, so I gave in and decided to listen to him - that’s one victory for the spouse! I added two days of weight training to my weekly fitness routine. The results were almost immediate. I could see my shoulder and thigh muscles begin to take shape, excited about the changes, I added another day and dropped back a bit on the cycling. I began to feel stronger and more energized during the day and I was sleeping better at night. I have honed my strength building plan and now lift weights four times a week whenever possible, dividing my workouts into upper and lower body days. I recently added one day of cycling - but not killing myself - and I try to walk with a weighted vest on my new walking pad whenever I can find time - I need to get better at this one!
But even my new weight training plan was not without its faults. I discovered that even though I was varying my exercises and working hard, I was still not using enough weight for my body type. I was at a plateau. I saw an article about overloading the muscles with very heavy weight - working to failure - when you literally can’t make that last bicep curl. This is how I used to train in my bodybuilding days, but now my focus is building strength and bone density, not bulking up to show muscle. When I incorporated this training principle, I saw immediate gains in strength and muscle shape. The point here is, you need to vary what you are doing and pay attention if you feel like you are just going through the motion with no real results.
So many of you may be saying ok Laura, that's all great, but you do this for a living. Where do I start, how do I know what to do? Before we discuss where to begin, lets look at why strength training matters as we age.
The Science Behind Strength Training
A 2023 Study in the International Journal of Sports Nutrition and Exercise Metabolism found that people over 85 gained an 11% increase in muscle mass and a 46% increase in strength after a 12-week resistance training program - if an 85 year can do it, so can you! The study also found people with higher muscle mass experience 10 to 17% lower risk of all-cause mortality, cardiovascular disease, cancer, diabetes, and lung cancer. Maintaining muscle mass supports bone density which will help reduce the risk of osteoporosis and fractures as we age. Strength training has also been shown to improve cognitive function over time. Building and maintaining muscle will help you create a more powerful and vibrant life in the future. So are you motivated now? I hope the answer is a definitive yes.
Understanding Your Body Type For Better Training
So what’s your body type and why does it matter? People are born with different body types based on their inherited body composition and skeletal frame which are known as Somatotypes. It’s important to understand your body composition in order to tailor a training program to meet the needs of your specific body type. Do you find it easy or hard to gain muscle?, Do you have a metabolism issue that may slow your ability to shed body fat? Can you easily gain or lose weight? Understanding some of these critical questions along with understanding your somatotype will help you figure out what works best for you and how you develop your training plan.
Ectomorph - a long, lean frame with less muscle and body fat. People who fall into this category like myself, find it hard to put on muscle and tend to have a harder time gaining weight. This may sound like a dream to those of you who are not this body type but I can tell you, I struggle to put on muscle. Body types in this category like me, will need to work to ensure they maintain a strong skeletal system with age to prevent fractures and overall bone loss. Training for this body type should focus on less cardio, higher intensity weight training and ensuring proper rest.
Endomorph - a frame with more body fat and muscle, who gain weight easily, may store more body fat and struggle to lose weight. People in this category tend to have a softer physique, more of a pear-shaped body with wider hips and shoulders. Training for this body type should focus on moving more times during the day, weight training for more of a metabolic burn - more repetitions, with circuits that flow from one exercise to the next.
Mesomorph - an athletic, strong body with shoulders that are wider than hips and and efficient metabolism. People in this category often find they can gain muscles and lose fat easily - aren’t they the lucky ones! People in this category should focus on building a solid foundation and train for specific goals they may have in mind.
Start Simple
Your plan does not have to be complex or expensive to be effective. Focus on compound or functional movements that mirror daily life like picking up things from the ground or pushing and moving furniture. Women should have more of a focus on careful but heavy weight lifting to help combat estrogen loss during menopause, while men should concentrate on bodyweight movements like lunges, push ups and bodyweight squats.
Lifting With Injuries
Not every move is for every body. I have two herniated discs in my lumbar spine & a slight herniation in my cervical spine so I don’t place weight on my shoulders, like a barbell squat. I also cannot perform heavy deadlifts with weighted forward folding, this movement is too much stress for my discs. You’ll want to look very carefully at your movement plan and make sure your medical provider or advisor is on board with your plan. You can also consider hiring a Personal Trainer to create a custom program that fits your needs. Building your strength needs to be done safely, but it doesn’t have to be a crazy hard plan. Like my grandfather always used to say, “work smarter, not harder”.
Higher repetitions will help build endurance and strength - if you get breathless while exercising this is where you would begin. Heavier weight with fewer repetitions will help build bone density & overall strength - a great place for anyone with an Ectomorph body like me as discussed earlier and postmenopausal women.
Let’s Move Our Bodies
Here are a series of simple exercises you can incorporate at home. For a detailed description of how to perform each exercise, click Strength Training Where To Begin. Start with 8 to 10 repetitions and do 3 sets of each. As you get stronger you can add on an extra set or increase your weight or your repetitions depending on your end goal and body type needs as discussed earlier.
Upper Body Exercises
Push ups
Back Rows
Shoulder Upright Rows
Tricep Kick Backs
Lower Body Exercises
Wall Squats
Goblet Squats
Static Lunges
Hip Thrusts
Core Strength and Balance
Forearm Planks
Side Planks
Standing Single Leg Extension Bicep Curls
Single Leg Deadlifts
TRX Suspension Trainer
Y Pulls
Push Ups
Pilates:
If you haven’t tried Pilates I highly recommend it, especially if you have a weak back or core. Pilates focuses on strength and coordination from your center - the Powerhouse, it will also improve flexibility, posture and balance. If you can’t find an affordable Pilates Reformer class, try Mat Pilates - there are many classes and online options available.
Mix Up Your Routine
Be sure you don’t do the same thing every time you train, mix up exercises & the order you do them, one week work upper and lower body, the next do a full body workout or add in different movement like a Pilates class.
Play with weight variations and higher and lower repetitions. Sticking with the same workload over time is a sure way to plateau and may actually lead to a decline in muscular development. You can also progress your movements as you improve - start with push ups on the knees and then add a couple on the toes. Add breakdowns to your movements - start with a higher weight for a few repetitions, as it gets challenging, drop down to a lighter weight and continue - this will provide safe muscle overload over a shorter duration.
Don’t forget your cardiovascular health - it’s important to move your body everyday. Walking is a great place to start. Walking with weights is a great way to build foundational strength. Walking increases blood flow which can improve memory and cognitive function.
Rest days
Rest days are so important as we age and something I need to work on! Your body takes longer to recover with age. Make sure you are getting the proper amount of sleep, deep sleep in particular is where our muscles and brain are restored. Be sure to listen to your body, it will tell you when it’s tired, sore or rundown, the key is paying attention when you feel tired and take a time out. You will progress faster and feel better when incorporating the proper amount of rest. Try using a sleep and training tracker, I use the Oura ring to help me stay in tune with my sleep, daily step count and heart rate variability.
Shift Your Mindset
Exercise Is Not An All-or-Nothing Commitment:
Take one small step at time. Try not to put too much pressure on yourself but try to be as consistent as you can. Set up a schedule for yourself, drop it in your calendar so you have a plan and you are committed to it.
Honor Your Body:
Celebrate the fact that you are healthy enough to exercise, don’t punish yourself if its not perfect. Think of movement for energy and strength not for weight loss and vanity. Focus on all the positive things your body can do right now, try not to compare yourself to others. A healthy self image is important for your wellbeing. Remember to keep your body type in mind and know that changes in overall body composition don’t happen overnight, but with consistency positive changes are possible.
Show Up For Yourself:
This is about building a foundation for you! It’s creating a healthy habit, it’s not meant to make you feel guilty if you a miss a workout. It’s not about trying to push yourself to the max, it’s finding movement that will help you stay healthy for the rest of your life. Find a friend or a workout buddy, seek out a place to workout out that can add community and fun. One of my favorite things about my career in fitness is the relationships I make and the friendships I see forming in my classes. Maybe a gym setting isn’t for you, find a walking partner or form a walking group, FaceTime your bestie from your home gym and workout together.
Home Gym
Here is a quick tour of my home gym and some recommendations for inexpensive equipment you can purchase to keep you heading in the right direction. When I am short on time or simply not feeling like a full gym day, I head to my home gym to ensure I’m getting that daily dose of movement.
Movement is Medicine
Find a strength or exercise plan that makes you want to keep going back. Try to move your body every day, it’s important for your physical and mental health. Chronic health issues were once considered roadblocks to many exercise programs. Today we have a better understanding of the improvements that can be made to overall health with positive lifestyle changes. Get excited about the changes you can create for yourself - your future self will thank you. Remember, it’s better to be the oldest person in the gym than the youngest one in the nursing home. Longevity isn’t just about how long you live, but how well you live your daily life!
Let me know if you have questions, comments or want to learn more. I’m here to share my journey. I’d love to hear from you. You can also find me on Instagram @lauraessexlivehappy.com.
Here’s to your health.
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