Strength Training as You Age

Another Social Saturday, another room full of special humans, and SO much to learn!

One of my favourite things about these gatherings is seeing the diversity of people who come together. Different ages, different experiences, different stages of their wellness journeys, but all curious to learn something new and take a little something away with them.

For our third Social Saturday, we welcomed Candice De Mendonça, an Exercise Physiologist with qualifications in Sports Nutrition and Food Science, and 18 years of industry experience. Candice is the founder of The Fitness Hybrid, where she works with athletes and everyday people around the world, combining science-backed knowledge of nutrition and strength training to help people feel and perform better.

And wow, did she deliver! Candice shared SO much information that we all went home with plenty of notes to revisit and things to think about.

Here are a few things that really stood out for me:

It's time to follow the science, not the hype.

We're constantly bombarded with information about health, fitness, nutrition and what we should be doing. It can be difficult to know what's actually helpful and what's simply another trend designed to sell us something.

Candice brought us back to the science, helping us understand why strength training matters and how we can make more informed choices about our health. For example, a flat stomach or six-pack is a sign of low body fat, not necessarily a sign of good health. Looking fit and being healthy aren't always the same thing. There's so much more to wellbeing than what we see on the outside.

You're never too old to strength train.

I loved this reminder: you're not too old to strength train; you may simply be underchallenged.

As we age, we naturally experience changes in muscle mass, bone density and hormones. Progressive resistance training helps us maintain and build strength, supporting our bones, muscles and ability to keep doing the things we love.

And no, this isn't about bulking up or trying to look a certain way. It's about building a body that can support you throughout your life.

Which brings me to my next takeaway…

Ultimately, strength training is about independence.

We often think about exercise in terms of aesthetics, weight loss or fitness goals. But what if we shifted our focus to something much more meaningful? Being able to get up off the floor. Carry our shopping. Climb stairs. Lift our grandchildren. Travel, explore and continue doing the things that bring us joy. Strength training is an investment in our future independence.

And something I particularly loved was the idea of our muscles acting as shock absorbers. Strong muscles help our bodies manage physical demands and protect our ability to move confidently through life.

As someone who teaches Pilates and Yoga, this is such an important conversation to have. These practices offer so much, but progressive resistance training deserves a place in the bigger picture of our health too.

Variety matters.

Another takeaway was that combining different types of strength training can help us develop more complete strength, keep things interesting and manage the demands we place on our bodies.

This is something I see in movement all the time. We don't need to find one perfect form of exercise and do only that forever. Different approaches offer different benefits. The goal is to find ways of moving that challenge us appropriately, support our bodies and keep us engaged over time.

And sometimes that means getting comfortable with being a little uncomfortable!

You don't need to overhaul your entire routine tomorrow. But if strength training isn't currently part of your life, perhaps this is your reminder to consider adding it. Start where you are. Get guidance if you need it. Find an approach that works for your body, your lifestyle and your current level of ability - you're not just training for today. You're building strength for the decades ahead. 🌿

A huge thank you to Candice for sharing her knowledge so generously, and to everyone who joined us for another wonderful Social Saturday.

Not sure where to start with your own wellbeing journey? Reach out. The Bodhi Health community can't wait to welcome you.