The ACSM (The American College of Sports Medicine & Science) who are the GOLD standard in issuing guidelines for Fitness Professionals, have just released their findings for Strength Training for Women.    Here's a summary:

You don’t need long workouts to get results
2 x 20–30 min strength sessions per week is enough to see progress

Movement patterns matter more than exercises
ACSM is doubling down on functional patterns:
Lunge
Squat
Hinge
Push
Pull
Rotate

Muscle POWER is now a big focus
Not just strength anymore…
Power declines faster than muscle mass, especially in women (The Times)
Important for:  preventing falls & reacting quickly

Load doesn’t matter as much as effort
This is a BIG mindset shift:
Light weights can be as effective as heavy weights
As long as the set feels challenging at the end
Progression is the key

ACSM emphasises:   Gradual progression over time, Not training to exhaustion every session

Combined training = best overall health
For women (especially midlife):
Strength + cardio together = best results
Improves: cardiovascular health, muscle strength, menopause symptoms (sleep, mood) (PMC)

Results happen at ANY age (great messaging)
Even: 70s / 80s can build strength effectively “It’s never too late to start”

Strength training is now essential for women’s health
Not optional anymore:  Helps offset muscle loss (1–3% per year midlife)  Improves: bone health, metabolic health, body composition (ResearchGate)

Home based training is fully validated
Big shift: You don’t need a gym, Bands + bodyweight = effective

The BIGGEST overall shift (this is the headline)
The new direction is: Simple, Consistent, Functional & Accessible
 Not! complicated, long, hardcore

I run strength training for women in the form of my LIFT Class, ABS & Arms & my Full Body Workout which is strength & cardio.   Send me a message: 
 Email: [email protected] 
Call or Whats APP: 07798754029

Simple exercises that you can do at home to work your Triceps!
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This month I have been posting 'Exercise Snacks' so things you can do at home, no equipment needed, just when you have a spare 5 minutes i.e. waiting for the kettle to boil! All movement counts...  See below

Member Spotlight – Appreciation Post!!

Sally and Sue have been incredible members for years. They've always been open to trying new classes and supported me through the challenges of lockdown—thank you both!

I wanted to run through ‘Get Back on Track’ before delivering this to one of my big corporate groups, they were all in from the start. That was 15 months ago, and WOW, they've absolutely smashed it, shedding a combined total of 18kg! While I guided them & set out the basics, they did all the hard work and have successfully maintained that loss.
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The next ‘Back on Track’ program starts on March 16th. If you're interested and want more details, get in touch and I’ll send you all the info!

Yesterday my post was about Realistic Expectations, Relying on Motivation & Finding the type of Exercise that suits you.
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Other considerations:

➡️ Don’t ignore Recovery, Sleep, and Stress
Fitness isn’t just the workout.  Poor sleep, high stress, and insufficient rest sabotage physical progress and increase fatigue, soreness, and injury risk.
Many people train harder when they feel tired instead of addressing the underlying problem. This leads to exhaustion, plateaus, and eventually quitting.
​✅ The body adapts during recovery, not during workouts. Without recovery, training becomes a drain instead of a benefit.

➡️ Compassion not Punishment
People often approach fitness with a mindset of punishment: “I ate badly, so I have to train harder.” “I missed a week, so I’ve failed.” This leads to guilt-based cycles.  One missed workout turns into “What’s the point now?” and then into complete abandonment.
✅ Self Compassion supports long-term behaviour change.

➡️ Fitness isn’t just for January
Many people view fitness as something they “do” for a few months to fix a problem — weight gain, health scare, or appearance goal — instead of something they integrate into their lifestyle.
✅ Create lasting habits, move more every day.

Ultimately, New Year fitness regimes fail because the plans are misaligned.  Fitness should fit in with your life.   First find a type of exercise that you are likely to continue, try short workouts if you are pushed for time.  Try your workout first thing before your day begins, or lunchtime.

Fitness succeeds when it becomes normal, part of life — not dramatic, extreme, or emotionally charged.

Here we are back at January with good intentions & motivation.   Fitness classes get booked, (& thank you goodness, it’s my business) gym memberships increase, sweaty betty leggings sell out.  Millions of people commit to “getting fit this year.” Yet by the end of February, attendance drops, motivation fades & old habits return.

Most New Year fitness regimes fail because they are built on unrealistic expectations & poor planning.   You actually don’t have time to take the one hour round trip to the gym, it’s too much, you don’t enjoy it.

Here’s a few tips:

1. Don’t try & change everything at once
Going from zero to extreme overnight: for example: daily gym sessions, strict meal plans, no sugar, no alcohol, early mornings, intense workouts.
This “all-or-nothing” approach feels motivating at first, but it’s physiologically and mentally exhausting. The body isn’t adapted to sudden high training loads, and the brain struggles to maintain that level of discipline when it feels restrictive and uncomfortable.
The result is burnout — often within weeks — followed by guilt, discouragement, and quitting altogether.

Habits form gradually. Drastic changes overwhelm your stress system and require more self-control than most people can sustain long-term.

2. Don’t Rely on Motivation
Motivation is emotional. It fluctuates with mood, stress, sleep, weather and of course life events. Many people build their entire fitness regime around “feeling motivated,” which works great in January and poorly in February.
When life gets busy, stressful, or tiring,  or even just the weather is bad, motivation drops — and the routine collapses because there’s no structure to support it.

Consistency is built on systems, not feelings. Routines survive low-motivation days; motivation alone does not.

3. Choose A Workout that you enjoy
Many people choose workouts based on trends, social media, or what they think they “should” do: high-intensity classes, long runs..
At first, novelty and social pressure carry you through. But eventually, dread kicks in and skipping becomes easier than going.

Sustainable habits require some form of enjoyment. If you dislike the process, you will eventually avoid it.
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Part 2 soon…  but start small, what can you actually fit into your whole life not just January life & most importantly what do you enjoy doing.   There are so many types of classes & workouts out there - dancing, weights, yoga, pilates, aerobics, swimming, jogging…   It doesn’t have to be hard core all or nothing!