Straight Up With Steph
Your podcast for real tips on healthy posture, healthy habits, and a healthy life!
Straight Up With Steph
Ep 106: Pilates Isn’t Enough After 40: Why Women Need to Lift Heavier
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If you’re walking, doing yoga, or taking Pilates several times a week, are you doing enough to protect your muscle as you age?
In this episode of Straight Up With Steph®, I’m welcoming back Pilates instructor and pelvic floor expert Emma Bromley for a conversation every woman approaching midlife needs to hear.
And here’s the surprising part: Emma is a Pilates instructor who says Pilates alone isn’t enough after 40.
As muscle mass begins to decline with age, strength training becomes increasingly important for maintaining strength, supporting our bones, and helping us stay independent later in life. Emma explains why progressive overload matters and how women can begin lifting heavier—even if they’ve never considered themselves “weight lifters.”
In this episode, we discuss:
- Why muscle becomes increasingly important as we age
- Why Pilates, yoga, and walking are valuable—but may not provide enough stimulus to build muscle
- What “lifting heavy” actually means
- How progressive overload works
- How many days per week women should strength train
- Why recovery is an important part of building muscle
- The fear that lifting weights will make women “bulky”
- Five foundational movements for women new to strength training
- Why breathing and pelvic floor function matter when lifting heavier
- Why it is never too late to start getting stronger
Emma also shares an important reframe: instead of asking whether you’re too old to start, ask yourself what waiting another year could cost you.
If you know a woman who thinks walking or Pilates is all she needs to stay strong as she ages, share this episode with her.
Topics discussed: strength training for women over 40, lifting weights after 40, midlife muscle loss, Pilates after 40, progressive overload for women, women and muscle mass, strength training menopause, building muscle in midlife, healthy aging for women
Connect with Emma:
IG: @bromleymethod
FB: @bromleymethodofficial
Youtube: @bromleymethod
To watch on YouTube, click here
Disclaimer: The opinions expressed by guests on this podcast are their own and do not necessarily reflect the views of Polished Posture. The information shared in this podcast is for educational and entertainment purposes only and should not be considered medical advice. Always consult a qualified healthcare professional for any health concerns or before making significant lifestyle changes.
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