A guest blog post from Lilly Liu Minkove.

7 Game Changing Truths About Strengths & Movement

1. The “Use It or Lose It” Truth  

• Some may assume getting weaker is just part of aging. Turns out, that’s not entirely true. Dr. Wright’s research shows something fascinating – her studies of 70-year-old athletes showed muscle quality identical to 40-year-olds. 
• When we talk about building muscle and burning fat, it’s just not about appearances – it’s about improving your metabolic health, reducing inflammation, and maintaining the strength you need for a vibrant, active life. Think of it as investing in your body’s long-term infrastructure. 
• Watch the full interview with Dr. Wright here

2. For Women, Our Hormones Are Our Training Superpower

• Learning to work with our hormones instead of fighting them: The science behind hormone-based training is fascinating and helps explain why some days you feel like Wonder Woman and others… not so much. 
• During the follicular phase (days 1-14 of your cycle), rising estrogen levels boost your pain tolerance, increase muscle-building potential, and improve your body’s ability to use carbs for energy. This is your power phase! Your body is primed for high-intensity workouts, heavy lifting, and trying new challenging movements. Think of estrogen as your natural performance enhancer during this time. 
• During the luteal phase (days 15-28), progesterone rises and your body temperature increases slightly. Your metabolism shifts to burn more fat for fuel, but you might notice endurance activities feel harder. This is when gentle strength training, yoga, and moderate cardio align perfectly with your biology. It’s not about working less – it’s about working smarter with your body’s natural rhythms. 
• For those in perimenopause or menopause, the key becomes listening to your body’s energy levels and recovery needs. Focus on consistency with strength training to maintain muscle mass, but be flexible with intensity. Some days you’ll feel strong enough for challenging workouts, others will be better suited for gentle movement – and that’s perfectly okay. 
• The TL:DR – working out with a hormone-aware approach can help optimize fat burning, reduce exercise-related fatigue and improve recovery, maintain muscle mass more effectively, and keep your metabolism running efficiently through hormonal transitions

3. Strength Training is Non-Negotiable After 40

• What actually happens when you strength train? Every time you challenge your muscles with resistance, you create tiny micro-tears in the muscle fibers. During recovery, your body repairs these tears, building the muscle back stronger than before. This process becomes especially important for women over 40, as declining estrogen levels can make it harder to maintain muscle mass. 
• That fear about “bulking up” is a myth. Unless you’re specifically training for size and following a specialized diet, it’s just not going to happen. Women’s hormonal makeup makes it very difficult to build bulky muscles. Instead, strength training creates lean, strong muscles that boost your metabolism, protect your joints, and maintain your independence as you age. 
• Here’s what effective strength training actually looks like: Focus on compound movements that work multiple muscle groups simultaneously – squats, deadlifts, rows, and presses. Start with weights that challenge you by the 5-7th repetition, and gradually increase as you get stronger. Aim for 4 strength sessions weekly – 2 for upper body, 2 for lower body. 
• What does “challenging” mean? If you can easily do 15-20 repetitions, it’s time to increase the weight. Remember, we’re not doing this just to burn calories – we’re building muscle. 
• For those new to strength training, don’t feel intimidated. Everyone starts somewhere, and proper form always comes before increasing weight. Consider working with a trainer initially to learn correct form, or start with bodyweight exercises like push-ups, squats, and lunges. You can make these more challenging over time by adding resistance bands or weights.

4. The Magic Number of Steps

• Walking is a great fat burning exercise: At lower intensities, such as during a brisk walk, the body preferentially uses fat for fuel. When walking at a heart rate between 57% to 63% of maximum, you’re more likely to be burning fat for energy
• You’ve probably heard that 10,000 steps is the golden number, but research shows the sweet spot is actually 8,800 daily steps (or about 4 miles) to reduce “all cause and cardiovascular mortality risk” (aka increase longevity) 
• If you aren’t tracking steps already, step trackers don’t need to be fancy. They are built into the Health App on iPhones, and I got one that tracks sleep, heart rate and steps for just $45 on Amazon – no monthly subscriptions needed! 
• “Movement snacks” throughout the day make it easier. My new trick is walking meetings. I got a walking pad to put under my desk and try to take my meetings while walking – it’s amazing how quickly the steps add up. Plus, I’ve found I actually think more clearly when I’m moving!

5. How to Burn 40% More Fat 

• You have probably heard of HIIT (high intensity interval training), but have you heard of SIT? 
• Sprint Interval Training (SIT) is like flooring the gas pedal in your car – you go absolutely all-out for a very short time, typically 20-30 seconds. During these sprints, you’re working at 100% of your maximum effort, like you’re being chased by a bear! Then you rest completely until you’ve recovered, usually 2-3 minutes, before doing another sprint. 
• High-Intensity Interval Training (HIIT) is more like driving fast but not at maximum speed. You’re working at about 80-85% of your maximum effort for longer periods, typically 1-4 minutes, with shorter rest periods in between. Think of it as running hard, but not sprint-hard. 
• SIT burns 40% more fat because of how it affects your body at the cellular level. When you push yourself to absolute maximum effort, even for just 30 seconds, you create “metabolic stress.” Your muscles quickly use up all their stored energy, and your body has to work much harder to recover after the sprint. Thus, your metabolism stays elevated for many hours afterward and your muscles release special proteins that help burn fat. 
• Read more about SIT protocols here.

6. A Simple Tool for Stronger Bones

• I’m trying out the weighted vest. For those who prefer not to run or do high impact exercises, it’s actually an effective way to upgrade daily walks and protect your bone health. 
• One pound of body weight creates about nine pounds of pressure on your joints and bones. When you walk wearing a vest with just 5-10% of your body weight, each step sends stronger signals to your bones to maintain or increase their density. Think of it as resistance training for your skeleton! 
• It turns a regular walk into a full-body workout without requiring you to walk faster or longer. Your muscles work harder, especially your core and legs, and your body has to make constant small adjustments to maintain balance. This improves something called proprioception – your body’s awareness of its position in space – which becomes increasingly important as we age for preventing falls. 
• How to try it? Start light with a vest adding about 5% of your body weight and gradually work up to 10-15% as you feel comfortable. Good posture is crucial – the vest shouldn’t cause you to lean forward or change your natural walking pattern. Make sure the vest fits snugly without bouncing around. If you have any joint issues or concerns, check with your healthcare provider before starting. 
• Go deeper on the benefits with this article by menopause expert Dr. Mary Claire Haver.

7. Recovery & Flexibility: A Critical Part of a Fitness Journey

• Rest and recovery are absolutely essential for keeping our bodies strong and resilient as we age, because our bodies actually get stronger and build muscle during rest periods, not during the workouts themselves. 
• Dynamic stretching (moving stretches) should happen before exercise when your muscles are warming up – think arm circles, leg swings, or walking lunges. This type of movement prepares your joints and muscles for action by increasing blood flow and range of motion. 
• Static stretching (holding a stretch for 30 seconds) comes after exercise, when your muscles are warm and pliable. This is when you can safely work on improving your flexibility. Four repetitions of a 30-second hold gives you the maximum benefit – you’ll actually feel your muscles relax deeper with each repetition. 
• Flexibility helps to maintain our “movement vocabulary” – our ability to move freely and confidently through all the motions of daily life. As we age, we tend to use less and less of our full range of motion, which can lead to stiffness and limited mobility. Regular stretching and recovery work helps preserve this movement vocabulary, keeping us agile and independent longer. 
• How? Incorporating Yoga and/or Pilates into your routine is an easy way to improve flexibility and strength. 

The One Supplement That’s Worth Your Money

• Let’s talk about creatine – I was skeptical at first, because I pictured bulky body builders. 
• Here’s what made me a convert: Our bodies naturally produce creatine and store it in our muscles, where it acts like a quick-access energy battery. Think of it as your muscles’ backup generator that kicks in when you need to push through those last few reps or sprint up the stairs. 
• The interesting part? Women naturally have lower creatine stores than men, which means we have more to gain from supplementing. 
• This becomes especially important as we age, particularly around menopause when maintaining muscle becomes more challenging (thanks, hormones!). Creatine helps combat this in several ways – it enables more intense workouts by providing extra energy, directly stimulates muscle growth, and reduces muscle breakdown. It’s like having an insurance policy for your muscle mass. 
• For women, the benefits go beyond just muscle. Research shows creatine also supports bone density (crucial for women over 40), may improve cognitive function (who couldn’t use a brain boost?), and can even help reduce fatigue during menstrual cycles. This trifecta of benefits is pretty compelling. 
• The best part? Creatine is one of the most thoroughly researched supplements available, with an excellent safety profile. No complicated protocols needed – just take 3-5g daily with food (I mix mine into my morning smoothie), and look for “creatine monohydrate” from trusted brands. It has powerful benefits for maintaining strength and muscle as we age. 

Making It Actually Happen (Because Life Gets Real)

Movement is medicine, but it doesn’t have to be complicated or punishing. Start where you are, celebrate small wins, and remember – you’re investing in your future self with every step, lift, and stretch. While its still very much a work in progress for me, here’s what has made a difference so far: 

• Schedule movement like you schedule important meetings – blocking my calendar for workouts or walks 
• Join a class – my [solidcore] classes keeps me showing up and working hard because we are in it together 
• Make it fun & social – an IRL or phone walking date with a friend makes movement something to look forward to 
• Track your progress – my step counter reminds me to move every hour, so with prompting, an extra post-dinner dance party with the kids will get me to 10K steps!

If you’d like to read more from Lilly Liu Minkove, subscribe to her Substack, HeraSphere.