I moved hosts!!
I was low on storage (it was getting kind of dire) and moving to a higher-storage plan at my current host was going to be $$$, so with the recommendation of some lovely tech-savvy readers I switched! But the actual logistics of doing this were beyond me and it was stressful!!
VERY grateful for getting some last-minute help from an expert. This post might disappear but I’ll copy/paste it and repost if necessary š
STRENGTH TRAINING
Let’s discuss.
But no higher on the strength!
I am 44 years old and strength trained a total of ~24 hours in 2024. This is . . . not zero, but might as well be. I *know* how important maintaining muscle mass is. I *know* that running will not do that for me (at all). I *know* that I remain a vain person who cares at least somewhat about my body composition (and l can TELL mine is not optimal right now). And I *know* I want to be able to remain active into the later decades of life.
So why did I fall off this wagon in 2024?
Reason #1: I was busy. I mean duh, but really. I did a lot in 2024. I worked really hard and am proud of the things I accomplished! My kids were also busy and I spent time supporting them in those endeavors. I often would think “oh, I’ll strength train on my non-clinical afternoons” but they were never EVER free – I had booked interviews or a kid appointment or I’d be under a deadline to finish something. I’m not playing the victim here; I 100% did that to myself.
Reason #2: I generally just don’t enjoy it much. Sigh. The only time I really enjoyed strength training even a little bit was during my Beachbody phase (some mildly embarrassing pix in that post, but don’t you think it will be nice to have when I’m like 80?). Something about following that program and the charisma of Autumn Calabrese at that time just hit right for me! Plus, it was 2020; what else was there to do? (Though it’s fascinating that i had no desire to run during those pandemic months. Maybe just felt too . . jarring for the time?)
I don’t actually hate it. Well, sometimes I do. Caroline Girvan for example is just . . . she’s amazing, but I just CANNOT, the workouts are too hard and monotonous. I am in awe of those of you that can do those workouts regularly! But I like the feeling of progress in getting stronger, I love checking things off of a plan (duh), and I like actually SEEING muscles. That is fun!
I am committing right here and now to strength training at least 100 sessions in 2025. Ideally more, but that is bare minimum. The question I am still trying to figure out is: what will those sessions look like?
I honestly think the ideal answer involves a trainer and scheduled sessions at a gym. I won’t skip scheduled sessions, especially if I will lose money in the process. I also think this might be less boring and possibly more effective than just doing weights at home. I don’t think I would need a trainer forever, but having that accountability would help get me started and would take away some of the intimidation factor.
That said, I hate being one of those January people (even though clearly, I am one!). OMG can you imagine how booked most trainers are about to get right now!? So I might start with one of the following:
- F45. I know, I mentioned trying it before! Then I got too scared. But it’s so close to my house and they have resistance only sessions. Would be very easy to try..
- Momentum by Sohee. This is the program Kae uses. I tried it before (home version) but I do have a community gym near my house that is very inexpensive and I think I might like the gym version more.
- Fill in the gaps with Peloton. I did the Total Strength with Andy program in the past. I could start with that while gearing up for one of the others above.
Regardless of which I start with, I will be scheduling sessions in my planner like they are appointments. I honestly think out of the house is better. I have the childcare, and there are days when I could time it so I finish in time to pick G up from dance or A from gym. The hardest part is figuring out how it fits into my running schedule but I am going to try not to overthink it. I’ll avoid doing legs the day prior to a speed workout, and that’s about it.
Thoughts/recs welcome!
PS: I have not always been this bad with strength training! I think I was reasonably consistent for 2022, 2023. Just really fell off hard in 2024 and at age 44 . . . it’s time to get back on the wagon.
65 Comments
As a new subscriber to your emails, I love your newsletters. In an effort to consume exclusively long form content, your emails are like a small visit with a friend!
I also just (this week!) decided to do 100 strength training sessions in 2025. I saw many parallels in my own thought processes when compared to yours! Thank you for the food for thought. Hereās to a stronger 2025!
I am not the best here either.
At 52. I’ve been in PT for a shoulder injury since may….and we are working on back strength mostly at this point. Given that I have already set aside time everyday on my home program, it’s been reasonably easy to add abs and some lower body stuff that compliments. Fir me a few minutes daily is going to work in a way that a scheduled long session will not. I get out of a zoom meeting and pick up some weights.
I started private pilates twice a week in January 2023 and have kept that going ever since. It is (ehem…) NOT cheap, but I don’t hate going. My instructor is knowledgeable and chatty and pilates reminds me a lot of my ballet days in the best way. In nearly 2 years I have seen significant progress in strength, body composition and skill level. I also just have a lot fewer aches and pains than I did when I started. As someone who has never loved strength training I feel it has really been a success, but paying someone is the only way I was going to get it done.
What has worked for me is circuit training classes where you move stations every 1-2 minutes to do different moves/ lifts. Similar idea in that Iām paying for the class so I show up and the changes and switching it up allow me to not get bored and the short timeline means I push and challenge myself (bonus points if the trainer blasts 90s music for the class š). I have tried Caroline Girvan too and would have a hard time staying motivated with those classes consistently, I agree.
I am now finding myself more addicted to weight training than other exercise, I have been a runner for about 20 years and done all kinds of boot camp style cardio classes and I still love both those things but I will so no other exercises has sculpted and changed my body composition like consistent weight training.
Maybe I am just addicted to the results- clearly I am vain šbut it helps with the motivation (along with hearing so consistently how important it is moving into perimenopause and menopause).
Do you go to a chain place by any chance? The only gym I know like this near me is F45, but Iām sure there are others too!
Unfortunately not, Iām in Canada anyway but this gym I go to is a local small business, not a chain. Itās possible this type of class is hard to find, I never considered that, I only started going as it was conveniently located close to my work but have found the class type works well for me to be consistent.
Have you tried Orange Theory Fitness before? While it does focus a lot on the cardio aspect, I would sometimes substitute it for a run when I was training OR only walk during the treadmill portion at incline which was good resistance for my legs.
Back when I was training for marathon PRs, my running coach actually had me lift the day of my long run or my speed workout, but BEFORE I ran. It ensured I had good form for my life sessions to get the most out of them and then would also allow me to fully rest on my rest days. It was my best running sessions, and surprisingly not might highest mileage cycles, but the strength really did help!
Thereās nothing wrong with starting in January. If you know you want to start working with a trainer, it seems convoluted to figure out a plan for starting with something else.
Youāre probably right! Maybe itās more the hurdle of finding the ārightā one ā¦ but I think itās the best plan!
100 sessions sounds reasonable but also daunting, I’m restarting the atlete app session which is 12 weeks program. If I can go through it 3 times next year, I’ll be very happy, but will settle with twice if life gets busier.
Hello! Is this a program on an app? 12 weeks sounds like a nice length and I’d love to check it out. What is the name of the program? Thanks š
AFLETE by Natasha oceane
I started at a local studio that has a variety of HIIT and strength classes, and pay the monthly fee vs class pass as it works as a psychological trick (I need to make sure I’m getting the most out of my membership vs feeling like each class costs $). Great community, lots of fitness levels and modifications, and only 6 min from my house. Its a women only gym and we used to end each workout with a quick pelvic floor exercise.
I’m on year 2 of having a defined routine and it’s been great. You might enjoy a TRX class – it’s one of the options at my studio and I love it!
My only complaint is that all classes are 60m and sometimes I just need a quicker workout. On those days I do the virtual option and bug off after 30m. I prefer in person because I definitely push myself harder there vs at home.
Women only sounds dreamy! I used to belong to a women only gym in Chapel Hill. Loooved that place!
I definitely support a trainer and/or F45! I only stick to my strength training thanks to group fitness. Iād never be as consistent without it. The friends Iāve made (mine is at a barre studio that offers strength) and having to make it to a class on time is just the accountability I need. Youāve got this however you go for it!
This has been a challenge for me but for different reason. I struggle to grasp weights due to my never ending flare and while there are body weight workouts, it feels a bit pointless. I do a body weight lower body workout when I travel but that is often the only ST workout of the week for me. But I am trying to do more CG workouts. I really like her workouts since she isnāt yelling annoying stuff at me. They are so hard, though! I am working through the fuel series now and itās hard since there are burpee-type of moves in the strength workouts + a cardio/HIIT. But I need the cardio since I am kind of done running due to snow + ice right now.
They are so, so hard!!!!! I applaud you for being able to stick to them at all! And I feel so sad your finger is still not better š I really hope you are able
To find some kind of relief soon.
My rheumatologist things the orthopedic doctor will recommend a synovectomy procedure. Iām hoping for that as this point since nothing else has worked and I am desperate to get off prednisone!! Fingers crossed that is the decision at my appt next Tuesday.
Fingers crossed !!!!!
Okay, honestly? Youāve found strength training boring because the kind of strength training youāve done IS boring. 8 to 12 reps for two sets is BORING! And then you repeat with like 8 more exercises.
Casey Johnson over at Sheās a Beast has some INCREDIBLE content on lifting in a progressive overload fashion. She makes a good point that professional athletes donāt get their strength and power and injury prevention directly from their sprinting/soccer/gymnastics/etc. They get it by taking an off season where they scale back technical training for their sport to instead focus on building strength.
Lifting for strength (as opposed to lifting of endurance) is totally different than anything Iāve done before. Like, you do a set of 5 and then CHILL for a minute or twoā¦reading and eating is just as important as the workout itselfā¦you donāt do it every day…
I like to run/walk seasonally (for me in the warm months) and then lift in the off season (for me in the cold monthsā¦I think your ideal would be the opposite of me lol imagine not running this summer and taking 3 months to lift heavy weights in the AC instead)
Maybe start by just dipping your toes in the content of lifting via Casey Johnsonā¦shesabeast.com or her ebook, Couch to Barbell. (Yes youāll probably have to go to a gym eventually but she walks you through it and starts you off at home!)
Strength training is also my goal, and the couch to barbell sounds like such a good shout.
super super interesting! I am going to check it out. I can’t imagine NOT running but a season of LESS running from June-Sept is definitely appealing!
This. Progressive overload and lifting heavy. It’s a totally different thing than following along with dumbbell workouts (which won’t give you results after the first few months). I started lifting seriously in 2021 and have seen massive changes in my body composition. Like you, I care about my appearance (I don’t think this is the same thing as vanity!), and lifting heavy has impacted me in ways running / cardio never, ever did or could. But beyond that, building muscle in our 40s isn’t just about aesthetics, it’s about our long-term health and mobility. The aesthetics are purely a bonus. š
In transparency, I actually gave up running entirely and have zero regrets. You may not want that (!), but taking a seasonal approach might be the long-term solution you’re looking for.
I came here to suggest a couple of books: Body by You by Mark Lauren and The Twelve Minute Athlete by Krista Stryker. Both are essentially body weight workouts. I am also interested in how I look as well as how my body functions and Body by You has made a huge difference in both without a huge time commitment. Iām also convinced it has a made me a better runner less prone to injury, even as Iām not running quite as much. I am pretty busy also but body weight training is much easier for me to squeeze in these days for various reasons. It sounds like a trainer/in person classes might work better for you right now, but I just wanted to mention these two books in case anyone else is interested or if you are interested in the future. I can feel and see more muscle definition after just a couple of weeks of BBY workouts, which to me is kind of stunning. They are challenging but not crazy hard or time consuming, donāt require a lot of equipment so they can easily be done at home or while traveling. They are also a complete body workout so everything gets stronger togetherāeverything is connected!
Along those lines, I also follow Katy Bowman at Nutritious Movement and Kelly and Juliet Starrett at The Ready State for functional strength and ways to move my body throughout my day that help me to continue to move. Iām playing the long game and hope to be pretty active and healthy when Iām elderly!
I am also interested in checking out Casey Johnson!
Loooove Katy Bowman (and this whole comment, really). Thanks for the book recs!
Casey Johnston, not Johnson- sorry!
I strength trained exactly zero hours in 2024 and can say thatās consistent with my 2023 numbers. I think it would be the key to faster running times for me but I like running a lot more and my time is finite! Just chiming in to say youāre not alone!
Hi! Iām in your BLP group so can send more info. I used to love F45- even writing about it in holiday cards, but I think you should do one of Rebekka Kennedyās splits on Peloton. I can send photos of the spreadsheets people have created. Iām doing the 5 day and have increased weight (Iām using 25# for some moves!). With the form, it is very very satisfying to track! Itās hypertrophy and you do the week over and over for 4-8 weeks. Or you can try the hardcore on the floor calendar. Thereās also a 3 day and 4 day and you can do them over two weeks to accommodate running.
I would love to see the spreadsheets!!!! This is an interesting option! I sometimes find RK’s cueing confusing but I can imagine the wouldn’t matter if you were repeating workouts!
I used to feel the same way about RK but these hypertophy splits are so good! Basic moves, heavy weights and she’s totally entertaining and encouraging!
If you can email me the spreadsheets it would be great! I’m at sarah.hart.unger at gmail!
I think you should āshop aroundā on Peloton until you find someone you like. I did one program and it was fine (I did NOT like how I started a couple days late and they were like, you canāt take that class anymore you missed it and I was like, yes I will take it! And they were like, well you wonāt get ācredit.ā Um what?!) But I LOVE Jess Sims and Tunde and honestly some days I will do a 30 minute strength class because I just feel like I āmiss them.ā I know that sounds weird, but it helps.
Having said that, strength training can be boring. I think that is why I love Pelotonās bike boot camps, because you do some cardio and strength and it helps to switch it up. Sometimes Iāll just for 15-20 on the bike and then do strength. I like that more than just strength. Probably not very helpful, but maybe?
YES for shopping around on Peloton. I really like Callie and Adrian and also the new strength instructor Katie. I do two uppper body, two lower body, and one full body workout each week from a mix of those instructors. I wouldnāt say I see huge physical changes in my appearance but absolutely have gotten much stronger by doing this (increasing weights every few months).
Also, Iām not anti personal trainer but I have realized how much easier it is for me to be consistent doing weights at home. Going somewhere just takes a LOT longer and is less convenient so I can lift more doing these classes at home. All that to sayāI am an upholder (like you I think?) and it has been helpful for me to use the peloton scheduling feature to plan ahead for my workouts. I usually plan 2 weeks in advance and try to look at the various options for classes to make sure Iām hitting all muscle groups weekly (at least). I have probably 30 different classes I take over and over and over and also will mix in some new ones as I want to. That has been helpful to me and has actually made me enjoy strength training for the first time ever! Good luck!
Can def see the appeal of the scheduling feature!!
Ah! I think my comment got lost. Boo! I just said that maybe you should try a couple different people on Peloton to see if you find someone you like, and then just take their strength classes. I took one program and it was fine, but I find that I like just taking the classes taught by my favorite people. I LOVE Jess Sims and Tunde and I swear sometimes Iām motivated to take a class because I kinda miss them. Probably sounds crazy, but itās true. If you find someone on there you like, and they have a lot of content you can used itās great.
Having said that strength training can be boring. That is why I love the bike boot camps, because you get some cardio and strength and switching it up helps the time fly. I know that doesnāt help you since you donāt have a bike anymore, but maybe you can tack on a little strength after shorter runs, instead of doing a full strength day. Sometimes I just do 15-20 on the bike and then two or three 10 minute strength videos to hit upper body, lower body and core. Probably not helpful, but maybe?
Yes! I used to a lot of Callie’s classes, Selena, Adrian Williams, and Ben. I found Jess Sims a bit stressful, haha. Maybe I should just to back to that but I also kind of want to see if a gym setting offers a bit more!
I think it’s great that you want to make strength a priority in 2025. It really is so important. I really like the Peloton Strength Programs – I haven’t tried any other ones, but it definitely helps to have some “accountability” (the Peloton programs you have to do the sessions within the week to get credit, as you know, and that motivates me to schedule them and stick to the plan).
I also love their strength for runners series – it’s not so heavy on the weights, but has a lot of core, mobility and balance work, which I think is super-helpful!
P.S. What host did you switch to? Just curious – I had to do the same last year and it was a hassle.
I’ve done lots of those! Just not this year, ha. 2023 I did Total Strength with Andy 1 and 2, and I’ve done tons of sessions with Callie, Selena, Ben, etc. I do not hate them but I wish there were more “programs” like TS. I like strength for runners too but I almost think some of those are too easy? Maybe I could just use heavier weights.
Switched to Pressable from WPEngine! My storage was at 97% and the next tier of pricing was $$$.
Have you considered The Bar Method (more using your own body weight), or are you intent on the heavier (15lbs+) weights for this goal? Itās made a huge difference for me (only exercise Iāve ever consistently stuck to, itās been 9 years now!).
Iāve commented before that Iāve gone the personal trainer route. I started in Jan this year and honestly donāt think you should let that be a reason not to start with someone straight away – the proof is in your ongoing commitment not when you start.
Iāve adjusted my budget on an ongoing basis to prioritise this as I know (and history shows) that I just would not do it if I was not turning up there every week. Next year Iām increasing to two sessions a week and my trainer is developing a plan which complements my running goals (focusing on new 5/10km PBs). I personally have never enjoyed group fitness classes but they definitely work for others to provide the same level of accountability.
Sigh. It’s such a dilemma! I don’t like strength training either. I only do it out of fear of the consequences of NOT doing it. But I’m also not as good as I could be. I feel like I’m working and working just to not get any weaker. I know I need a more structured program. I’m intrigued by this Casey Johnson that Ash is mentioning. I’m going to check it out!
Personally I like heavy lifting, it changes body comp faster than anything else. But, since you like running, have you considered Orange Theory classes? It’s a combo of cardio & weight lifting.
Just came here to say āme too ā for strength training in 2025. I have no excuses and lots of great options for group strength training at a gym that I love. My word for 2025 is āStrong ā (mind, body, immune system, etc). Committing to strength training once per week!
I did a Robin Arzon peloton workout last week and she had me press 20lbs overhead 4 times for each arm, and a variety of other heavy weight exercises. I really prefer that to the classes that try to mix in cardio also. I have also been doing yoga and Pilates workouts whichā¦ I would not describe as fun but Iām usually glad I did them when Iām done. Iām trying this thing where Iām not *allowed* to run every day, and seeing whether I can keep myself from getting injured that way. Fully recommend heavy lifting though. Itās very satisfying to see yourself get strong so quickly.
yes! I want heavy. Like even beyond what dumbbells can offer heavy though 20 lb overhead press is pretty darn heavy and definitely way more than I can currently do!
robin is tough!! I end up picking Callie or Adrian because I think they are easier but I suppose that sort of defeats the purpose, ha.
Yes she is super hard! But I was so proud of myself for making it through her class, doing all the exercises, and not needing a nap after!
I also hate strength training and I also am apparently one of those people. Just this afternoon I signed up a personal trainer who I will meet at the gym once a week to do strength training. It’s the only way it’s going to get done. I already exercise another two times in a dance class.
Excited for you Marcia!
Coming back to say that her name is actually Casey Johnston, not Johnson. Sorry all! Look up sheās a beast and youāll find her!
Couch to barbell is very very good and the changes that come with true strength-gaining/strength-training are life changing. In the past week alone I: (1) lifted my toddler boy over my head so he could (try) to shoot a basket – thanks overhead presses! (2) helped my husband carry a heavy desk up the stairs – thanks squats! (3) picked up and carried – not just unpacked – boxes whilst helping my sister move – thanks deadlifts! (4) looked incredible in my sleeveless bridesmaids dress at the tailor in anticipation of that same sisterās NYE wedding – thanks all of it but especially lat pull downs and bench press I think?!
I love the summer months when I know I can run X minutes without a stopping and regularly top 10,000 steps a day and get to be outside in the sun, but Iām also so stoked to be back to heavy lifting now because of the capability it gives me in my daily life (+ the vanity points). It changes my whole outlook on how I move through the world.
And also, I am someone with major hip/knee/foot issues since I was a teenager and for over a decade I could not start a running program without injury. I am convinced the only reason I found running again was because I started lifting like this.
So awesome and inspiring Ash!! Thank you for sharing it all!!
I know I’ve said it before, but Orangetheory is also an option. When I was training, I would often make Orangetheory days my speed days. Oftentimes, you’re sprinting on the treadmill OR working on hills. And then the other half is strength and rower. They also offer strength only classes now too.
I know I may be an outlier but I really really prefer my cardio and strength separate. I feel like for me (totally individual thing) they take away from each other. And I like really specific speed workouts (like 12 x 800m) and won’t like the idea of OTF programming the running fo me. But i know many love it. (I also dislike the treadmill and had injuries when I did lots of treadmill miles in the past!)
Sarah – I recommend you looking into Moms Into Fitness (Lindsay Brin). She is amazing and has a lot of variety on her app (weights/strength training, cardio, yoga, stretching, etc) and posts weekly schedules and even has plans/schedules to fit in with running programs. She is a mom so the gist is effective and efficient work outs.
Guessing they are similar to peloton? Like that they are specifically “programmed” though!
She does have various programs, but you could also pick whatever you want. I don’t have experience with Peloton so I’m not sure how similar or different it is.
I have been doing Pvolve consistently for 5 years and I would highly recommend for a light strength/resistance training program! It’s sort of a combo of Pilates and Barre. They have streaming videos on demand, but also their “live virtual studio” scheduled with one of their trainers (and a full class) via Zoom. I find it so incredibly motivating, especially the Zoom live classes; it’s the only workout I’ve ever done consistently. Their core series is “Strength and Sculpt” which uses varying levels of resistance bands and light weights (2 lb hand weights, 1.5-3 ankle weights, plus light/heavy resistance bands), but they also have a newer series of “Progressive Weight Training” which uses heavier weights. Highly, highly recommend!
Recommend checking out Heather Robertsonās free workouts on YouTube. Her 3.0 and 4.0 12 week programs are heavily strength fo me used and she also has 3 x 2 week strength specific programs available as well as monthly workout calendars.
After my last half marathon (2017) I did a hard pivot to strength training and have not looked back. I had a strong foundation in strength training (Iāve had personal trainers on and off for years) and I bought and read mark riptoeās starting strength basic barbell training. Itās like a textbook walking you through the 5 compound lifts (I donāt do clean and press). If im lifting heavy my focus is on excellent form. I only lift 2-3 days a week. Legs (deadlift, squat), push (chest press, shoulder press), and pull (deadlift and row plus bicep curl). I bike and walk a lot and will occasionally do a hiit workout or yoga but this is the best regimen for me. Efficient and effective – usually takes about 30 min). I feel like a lot of other strength training is cardio disguised as strength training (high rep, light weights). Nothing wrong with that but if you want to get stronger (functional strength) in my view this is the way to go. You progressively add on weight and reps (I roughly follow the method outlined in thinner, leaner, stronger, but simplified) although the progress as a new lifter is much more linear and then as you advance, your progress is more incremental. I also have scoliosis that was never corrected. This is THE regimen for keeping my back pain at bay. If the muscles in my back are strong, I feel little to no pain. That is at least half of my motivation to strength training right there. Best of luck on your journey!
Do you have a Solidcore near you? It is the hardest workout class I’ve ever taken, but I think it’s also the best return on time investment. And it’s zero impact, so it would be a good complement to running.
I’ve never heard of it! Will look up. Honestly I wish I could do what people are talking about (the simple heavy progressive lifting) but in some kind of class format/private or semiprivate training.
No idea if this is close but this is cool!
https://coaching.startingstrength.com/gyms/united-states/florida/glenvar-heights/starting-strength-miami/#post_content
that looks AWESOME and just what I am looking for but sadly not close at all!! I wish!!
Give F45 a go! Bonus of going in Jan, you wonāt be the only newbie and youāll definitely be way fitter than most people there.
If there is a functional fitness gym near you, that would be my recommendation. I got into strength training because I am hypermobile and a runner and my body does not like that combination. Building muscle and getting really strong has decreased my general musculoskeletal pain hugely and allows me to run. However, this year I did way more strength training than typical because I had a stress fracture that meant no running š I more than doubled my deadlift weight (to 160% of my body weight) and increased my squat weight to 120% body weight. I love feeling strong and I can tell that Iām going to be faster once my cardio fitness has recovered because itās already easier to hit paces I never could before. I worked with a trainer and highly recommend it. A good one will be able to tailor your strength work to support running fitness as well as generally improving muscle mass and bone health.
Iām not going to try to convince you to like CG, but I did her Iron series which is beginner level and itās definitely scalable. ST is meant to be monotonous. Boring works as does repetition of the movements with progressive overload making you stronger. But I do get how that may not be motivating. I know youāll find what works for you. My friend is restating her program in January and it is really good (could be done in a gym). Lifting Ladies if you even go back to video format. š Pilates c strength also seems to be popular? Maybe something to look into.