When I first started lifting weights as young 16-year old I had no clue what I was doing but I understood why I wanted to start doing it. This was around the time that my body started filling out post puberty and I was starting to feel self-conscious about how I looked. Strength training for me was more about how I wanted to look rather than the performance or muscle gain element of it.

Nowadays, in my mid-forties weight or resistance training for me has taken on a completely different meaning. Now, it is about keeping strong and injury free so I can continue to enjoy my hobbies like gymnastics. It is also about having a plan in place for when I reach the age of menopause and bone density starts to diminish dramatically. According to Dr Peter Attia ‘Bone density diminishes on a parallel trajectory to muscle mass, peaking in our late twenties, before beginning a slow, steady decline”.

More importantly, as we age past 50 into our 60’s and 70’s the idea of having muscle on our frame is much like an insurance policy to protect our bone health and body. Why would you not want to armour yourself as much as possible against injury and physical frailty? From his research Dr Attia also discovered the mortality from a hip or femur fracture is staggering once you hit about the age of sixty-five. It varies by study, but ranges from 15 to 36 percent in one year – meaning that up to one-third of people over sixty-five who fracture their hip are dead within a year. Even if a person does not die from the injury, the setback can be the functional equivalent of death in terms of how much muscle mass and, hence, physical capacity is lost during the period of bed rest.

Some alarming statistics but also ones that can be reduced if we commit ourselves to a weekly resistance training regime. So what is resistance or strength training?

What is Resistance Training:

Resistance training also known as weight or strength training is the use of resistance to muscularly contract muscles. This can help us build strength, increase the size of our muscles (hypertrophy) or anaerobic endurance. Resistance training has been around since man and woman first inhabited earth. Although, it did look a little bit differently in those days. Cavemen and women used to rely on hunting and gathering as a form of survival, carrying large objects like rocks and trees to build shelters for protection which formed the basis of human evolution. These days being able to efficiently carry objects from one place to another is of a versatile benefit to our lifestyles. In my everyday life I am constantly picking up barbells, dumbell’s and kettlebells which keeps my grip strength strong and my body efficient. I like to constantly remind my class participants that a sign of ‘ageing’ is loss of your grip strength. Moreover, this can be demonstrated with difficulty opening jars and not being able to hang onto railings to save yourself from falling.
Whilst my participants all think I am joking and have a little laugh to themselves little do they know that truer words have not been spoken.
Dr Attia in his book ‘Outlive’ refers to a body of literature linking grip strength in midlife and beyond to decreased risk of mortality. Many studies suggest that grip strength – literally, how hard you can squeeze something with one hand – predicts how long you are likely to live, while low grip strength in the elderly is considered to a symptom of Sarcopenia (age related atrophy). In these studies, grip strength is likely acting as a proxy for overall muscle strength, but it is also a broader indicator of general robustness and the ability to protect yourself if you slip or lose balance. Some great ways to train grip strength is to do as I do start picking up barbells and other equipment or start hanging from some bars at the park or at the gym.

Types of Resistance Training:

When most of us think of resistance training, we think of traditional forms such as weights, plates, barbells and dumbells. Whilst this is a very effective method to build muscle mass (hypertrophy) there are many non-traditional forms of resistance training.

Covid saw a rise in the number of body weight programs being touted on the internet due to an equipment shortage and gyms being closed. Body weight exercises such as squats, lunges, hip extensions, push-ups, and pullups can be done anywhere from the comfort of your home to places far from home.

Other modalities of resistance training could involve the use of resistance bands, cable machines and even classes such as Yoga which involve contracting muscles for a period of time.

How to Start:

The importance of any weight-based program is seeking out the right type of help early. Invest in a Personal Trainer or an Exercise Scientist who can assess your biomechanics (how you move) and work around any injuries you might have. These programs will be tailored specifically to you, and your more likely to achieve your goals rather than aimlessly lifting weights with no idea of what you are doing.

Include in your program movements such as Functional Exercises such as pulls, squats, lunge, bend, push and twists. Functional exercises are designed to mimic everyday movements that we perform in our daily lives. These exercises might involve the use of swiss balls, cable machines, resistance bands or just body weight. Functional Exercises help us with everyday movements such as getting in and out of a car, bending down to pick something off the ground or storing something in an overhead locker.

Dr Attia recommends structuring your weight training around exercises that help improve the following:

• Grip Strength – how hard you can grip something with your hands, which includes everything from your hands to your lats (the large muscles of your back). Almost all actions begin with the grip.
• Attention to both eccentric and concentric loading for all movements, meaning when our muscles are shortening (concentric) and when they are lengthening (eccentric). In other words we need to be able to lift the weight up and lower it back down slowly and with control.
• Pulling Motions – at all angles from overhead to in front of you, which also requires grip strength (eg. Pull ups and rows).
• Hip Hinging Movements – such as the deadlift and squat, but also step-ups, hip thrusts and numerous other single leg variant exercises that strengthen the legs, glutes and lower back.
  Dr Attia focuses on these four foundational elements of strength because they are most relevant to his studies of his “Centenarian Decathlon’ (how to live to one hundred) – and also to living a fulfilling and active life in our later decades.

Strength training as well as any other exercise has the greatest power to determine how you will live out the rest of your life. There is a bucket load of data supporting the notion that even a fairly minimal amount of exercise can lengthen your life by several years. In his book ‘Outlive’ Dr Attia alludes to a powerful statistic around exercise mentioning that ‘going from zero weekly exercise to just 90 minutes per week can reduce your risk of dying from all causes by 14 per cent. It’s very hard to find a drug that can do that.”

Other Benefits:

It’s Anti-Ageing, from the age of thirty we start to lose muscle mass. An eighty year old man will have about forty percent less muscle tissue (measured across the quad) than he did at twenty five. On an aesthetic level, muscle loss can have a significant impact on influencing body shape. Low levels of lean muscle tissue can lead to poor posture, rounded shoulders and skin tone that looks saggy and weak. Plenty of research indicates that strength training over time improves body composition via increasing lean muscle tissue and decreasing fat mass.

It improves posture, individuals that regularly strength train have stronger stabilisers of the body such as the core and the glutes. People who exhibit good posture stand tall with their shoulders back which can also project an air of positivity and self-confidence.

It improves self-confidence and self-esteem, feeling strong and knowing you have done the hard work and dedicated the hours to get the results certainly makes you feel better about yourself. I’ve literally watched hundreds of clients transform their bodies and the way they feel about themselves thru the power of exercise and strength training. Whether it’s finally having the courage to wear a bikini or a swimsuit or a pair of shorts the outcome is always a healthier and happier individual.

Do you find it a challenge to stay healthy over the holiday period? Does your food and exercise derail completely when out of your routine? Whilst it is necessary to have time away from the daily slog it doesn’t mean that the wheels need to fall off completely. So, whether you are holidaying or just spending time at home with family and friends here are my 7 tips to keep you on track over this period.

Tip 1 – Incidental Exercise & N.E.A.T

Incidental exercise is the physical activity required to engage in normal daily activities across our day.  Think of taking the stairs instead of the lift, walking to work instead of driving or cleaning the house as some examples.  The reason why these daily tasks are so significant is due to the acronym known as N.E.A.T.

According to NASM.org, Non-Exercise Activity Thermogenesis (NEAT) “is the energy expended for everything we do that does not include, sleeping, eating, or exercise; and ranges from simple things like standing and fidgeting to moving about.’

There has been some interesting research in recent years whereby researchers have begun investigating the remaining 110-115 hours of the week that we are awake as a weight loss solution, rather than the few hours a week spent trying to exercise.

The results are impressive.  NASM found that a 65kg person burns approximately 102 calories per hour in their office job in a seated position (1.7 cals/per minute), but burns 174 calories per hour if performing those same office duties while standing.

The importance of NEAT is truly significant for those of us that cannot squeeze any more exercise into our busy lives.  Just by making some minor adjustments to how we go about our everyday lives our entire day can be more effectively managed in terms of our energy expenditure.

Tip 2 – Cook at Home Where Possible

When the weather starts to turn better over the Summer month’s we may find ourselves going out socially a lot more.  After work drinks and Christmas parties may start to roll in and whilst fun, it can be disastrous for our healthy eating and alcohol consumption.  It is absolutely necessary to find the balance in between but we can mitigate some of the effects of these social events by putting some positive lifestyle choices in place beforehand. 

Where possible, always try to eat something 60-90 minutes before going out preferably a meal or snack containing protein and good fat.  These foods tend to line the stomach and are slower to digest.  This will also slow down the rate of which alcohol is absorbed in the blood stream.  Pre planning a meal at home before going out will also help stop us from demolishing the snack table at these events.

Tip 3 – Stay Protected from the Sun

According to Cancer Australia “Melanoma of the skin was the fourth most commonly diagnosed cancer in Australia in 2018. It is estimated that it will become the third most commonly diagnosed cancer in 2022.”

Australia has one of the highest rates of skin cancer in the world.  This is largely due to the harsh climate in which we live and our close proximity to the equator (higher UV levels) plus our outdoorsy lifestyles.

Quite often, especially at the start of the season we get that one bad sunburn where we end up pink and eventually peeling all over.  To try and mitigate the risk of sunburn apply an SPF factor 30+ or above every time you intend on going outdoors (reapply it every 2 hours).  Combined with this ensure you have a hat and a pair of sunglasses whenever you decide to venture outdoors.

Tip 4 – Get a Good Night’s Sleep

2 out of 5 Australians struggle with sleep on a regular basis according to James Lee a certified sleep coach.  In his blog “16+ Shocking Sleep Statistics Australians Need to Know” he reveals that 10.3 million people or 40% of Australians are not napping the recommended 7-9 hours.   I have to put my hand up and agree that I am one of these people, having a job which requires you to rise at 4.50am every morning can play havoc on your sleep/wake cycles. 

Even more alarming was the statistic that 20% of Australians have fallen asleep whilst driving and 5% of these have been met with an accident (Sleep Health Survey of Australian Adults 2016).

A lack of sleep is fraught with a multitude of health issues with links to diabetes and to heart disease.    There has also been numerous research into the potential connection between weight and sleep.  Numerous studies have suggested that restricted sleep and poor sleep quality may lead to metabolic disorders, weight gain, and an increased risk of obesity and other chronic health conditions.

While there is continuing debate within the medical community about the exact nature of this relationship, the existing research points to a positive correlation between good sleep and healthy body weight.

What is known is lack of sleep can affect our neurotransmitters ghrelin and leptin which control our hunger and feelings of satiety.  During periods of poor- quality sleep ghrelin is thought to be stimulated more often, signalling it is time to eat.

Leptin on the other hand, signals when it is time to stop eating.  It decreases your appetite, and signals to your body that it is ok to start burning fat for energy.

When both of these hormones are working well, we have a better metabolic rate, mood regulation, memory, brain function and mental sharpness.

Tip 5 – Practice Daily Mindfulness for Mental Health:

Being mindful is about being aware – of your surroundings, being aware of who you are and what we are doing.  It is the mindset of being able to regulate our emotions, decrease stress, anxiety and depression.

Daily practices of mindfulness can enhance our lifestyle by helping us deal with stress and anxiety.  It allows us to be present without judgement, fear or worry and just be in the moment. 

Mindfulness techniques can include practices such as Yoga, Meditation, breathing exercises, Tai Chi, Stretching or simply sitting quietly and emptying our minds from all thoughts. 

Mindfulness helps improve our concentration and helps reduce ruminative thinking that contributes to the high levels of stress which are so prevalent in today’s society.

When we are mindful, we experience our life as we live it.  We are present with our family and friends and we experience the world directly through our 5 senses, we taste what we are eating and we recognise the thoughts we are having.  When we allow ourselves to get out of our heads and experience the world directly without the endless commentary of our thought’s we may just open ourselves up to the limitless possibilities that life has to offer.

Tip 6 – Take that Much Needed Holiday – 

We have all lived thru a challenging 2 years and now the world is slowly going back to ‘normal’ and things are starting to open up it is time to book that much needed holiday.  If you are still a little nervous about travelling internationally it does not mean that you need to shelve that much needed break. 

Taking time off work, even for a long weekend, allows the body to replenish and repair itself.  Leisure activities contribute to higher positive emotional levels, lower levels of stress hormones, less depression and lower blood pressure.

Taking a break, gives us an opportunity to recharge our batteries, spend quality time with family and friends and push the reset button so we can come back with renewed vigour.  When we don’t take time off regularly it does affect particularly our mental health and can lead to depression, anxiety and burn out.

Wherever and whatever you have planned for this Summer, by being mindful of some of the above tips you can live your life to it’s fullest potential.

Don’t let all of your hard work thru the warmer months come undone with the first hint of a cool breeze.  Your training regime does not have to be seasonal! Training in the colder months may make you feel like hibernating rather than springing out of bed for that 6am PT session. It’s far easier to make excuses not to when the weather starts to turn but there are many benefits to training in the cold weather.

In order to stay on top of your fitness goals use the following tips to help you achieve year- round fitness.

1. Move your training Indoors – If training outdoors is your thing, then an indoor option may be the solution to keep you training year-round.  I teach Cycle classes at my local gym, in the Winter months, or when it is raining, the hard -core outdoor cyclists enthusiasts will come indoors to roll the legs over.  Many outdoor sessions like Bootcamps can be supplemented indoors for classes like HIIT or more traditional Circuit style workouts. 

Indoor workouts can also be done in the comfort of your own home. There is a wide array of online classes available that you can stream live or at a time that is convenient for you.

2. Set a Winter Training Goal – There is no reason why you cannot set seasonal goals in relation to your health.  Setting a goal in Winter will set you up for success for the upcoming warmer months.  If the goal thru Winter is to increase your strength in all of your major lifts like squats, deadlifts and bench. Then a good practice to put into place is how are you going to measure this? Also consider how many days per week training would this involve? 

Your goal may be to lose some weight. This may involve tracking your food and exercise for a period of time and taking some measurements to track your progress.

3. Pre- Pack Your Gym Bag: Having a pre packed and ready-to-go gym bag equipped with all of the essentials such as warm winter layers, healthy snacks, a towel and headphones will give you the best chance of heading out the door.  The same rules apply if you are training in the afternoon, planning and preparing for your workout before you train will make the transition into the colder weather a lot more palatable.  I know of some clients that set their workout attire out the night before especially if they are training early to make getting up in the cold more seamless.

4. Warm Up – Preparing your body for the workout that lies ahead is essential.  Adequate warms ups involve mobilising your body thru a combination of static (held stretch) and dynamic stretching (movement based) such as jogging on the spot and swinging your arms, shoulder shrugs, arm circles etc.  Try to recreate some of the exercises you will be doing in your training using your bodyweight, moving thru a greater range of motion as you get warmer.  Warming up sufficiently will help you decrease your risk of injury and ensure you get the most out of your workouts.

5. Eat to Stave off Sickness:  In the Winter months colds, coughs and sore throats become more prevalent.  Instead of reaching for the comfort food the cooler weather is a good opportunity to explore the seasonal fruits and vegetables winter has to offer. Pre prepare soups with stock and seasonal vegetables such as parsnips, sweet potato, carrots, pumpkin, broccoli and cauliflower.  A great time saver and a wonderful way to bring out the flavours in foods are slow cooked meats and vegetables.  A wide variety of foods can be cooked in a slow cooker including one pot meals, soups, stews and casseroles.

6. Vitamin D – It’s one of the great Australian paradoxes, in a sun loving nation with one of the highest rates of skin cancer in the world, we still have a vitamin D deficiency problem.   The bodies main source of vitamin D is through sun exposure to the sun’s ultraviolet B (UVB) rays, yet research shows roughly 1 in 4 Aussies don’t get enough sunshine to maintain healthy bones and muscles.  According to Adjunct Professor Craig Sinclair, Director of the World Health Organisation Collaborative Centre for U.V radiation.  ‘You only need a few minutes under the Summer sun to get adequate vitamin D, but if you go over that you are risking DNA damage.  In the Winter months, on the other hand, when the UV index is less than 3, you might need a couple of hours of midday exposure during the week to get adequate vitamin D from the sun’, explains Sinclair.

Where you live can also make a difference.  According to ABS data, vitamin D deficiency in winter is most common in the southern parts of Australia such as Victoria and Tasmania. 

7. Stay Hydrated – It can be easy to forget about drinking water when you are not sweating, but you can quickly become dehydrated on the cooler days too.  Keep a 2 litre water bottle on your desk when you are at work at take regular sips from it aiming to drink all of it by the end of the day.  Whilst exercising try to drink 250ml every 15 minutes of exercise.  Dehydration can cause brain fog, reduced athletic performance and even slows down the weight loss process

8. Try the 7 minute rule – I have been employing the 7 minute rule to my own workouts for over 10 years and I even share this method with my clients. On those days when your motivation for training is really starting to wane, put your workout clothes on and get to the gym.  Put your favourite music on and if after 7 minutes of training you still feel like leaving then give yourself a free pass (without guilt) to leave. More times than not you will push thru and finish your workout and feel better that you gave it another shot. 

9. Change it Up – The change of seasons is a good time to start to vary up your workout routine.  In most cases we start to reach training plateau’s after 4 -6 weeks of doing the same activities.  A plateau means that the results we got at the start of our new program start to decrease.  This can manifest in both cardiovascular and strength training as well as in weight loss.  Doing the same type of exercises day in and day out can make our motivation levels take a nose dive.  Try to change up 1 day of exercise and watch your results start to increase and your motivation levels start to soar.

10. Buddy Up – Enlisting a workout buddy is the best way to establish accountability.  When you can’t count on yourself to make it past the pre-workout coffee, calling in a buddy is one of the best ways to ensure you don’t hit the cancel button on that morning alarm.  Having a friend by your side during those winter months will be likely to keep you moving during those extra tough times.