Movement for Women: Principles put into Practice
- Janice C
- Jan 12
- 3 min read
Updated: Apr 4
Movement and muscle training compete for the number 1 prescription for a happier, bigger, faster, and sharper mind. But how do we make this prescription actionable?
Rx: This Rx supports not just the three critical pathways discussed in our first post on Your Brain on Movement & Muscle, but is also essential for our bones (peri and post menopausal women in particular). If any of these top-line examples appear doable for you, go to our Movement Playbook for links to the detail from leading experts like Stacy Sims.
Movement Principles That Work
Three essential training components after warming up.
Heavy Resistance Training (intensity not volume)
SIT (Sprint Interval Training - Very short intensity movements - not volume)
Jump Training (Plyometrics for bone stimulus)
Most weeks would include:
2x per week: SIT training (20-30 minutes with warmup)
30 seconds of all-out effort,
3-4 minutes light movement for full recovery!
Repeat 3-4x per session
Example: Walk up hill one block as fast as you can, then walk it out for 2-3 minutes downhill or side street for full recovery before next push.
2x per week Strength Training - Heavy lifting (20-30 minutes with warmup)
Goal: 5 reps reaching near failure (only 1-2 reps left in reserve)
Full recovery rest between sets!
5 sets per session
Example. Begin with 8- 15 reps x 3 sets and work up to 5 reps (heavier load) x 5 sets
Options: Bands, weights, Kettle bells, body weight, water jugs (what works for you)
3x per week: Jump Training (Plyometrics - impact for bones)
10 minutes - bounding, hopping, jumping (If no other similar stimulus like tennis or basketball or squash)
Examples: Squat jumps, side hops, skipping. Do the motions in water if an existing injury or condition rules these out. Specialists can also recommend alternative exercises if you have a spine condition like I do.
SCHEDULING RECOVERY DAYS
Always give your body at least one to two days rest in between. Overtraining is counterproductive! There is no time for the repair mechanisms to kick in which is required as the essential final step to creating stronger bones and muscle.
It's your choice to combine some or all of the above on your training days. Or, you may choose to keep them all under 30 minutes and spread them out across the week. The key is to not repeat the same routine two days in a row, to not overdo the intense activities.
What about Walking, Cycling or other Zone 2 type Activity?
Enjoy your cycling or other activities if you have the energy but avoid stressing the muscles you've just worked. Brisk walking is always good and walking after meals even better.
These do not replace your high intensity / low volume sessions essential to triggering the benefits needed for your brain, bones, and muscle. It may work for men, but as Simms is known to say, women are not men in small bodies.
Bonus Tip: Dual-Task Training for Cognition
Augment with Dual-Task Training - Combine Physical Training with Cognitive Training
Listening to audio books and my geeky podcasts while walking.
Chen Style Taiji - Sword and Barehand: 10-15 minutes practice a day (regular short bouts instead of a few long bouts).
Special Note for Women in Menopause
Without estrogen's muscle-building help, we need intensity to signal our nervous system that more muscle is needed! Those twice-weekly sprint intervals and strength training to near failure become crucial at this stage of life.
Safety First
Important: Consult a professional before starting any new exercise routine beyond walking. Good form and understanding your risk factors are essential for avoiding injury.
A friend (half my age) recently injured her back using gym weights without first getting the proper training. This led to recurring pain, and ongoing physiotherapy needs.
The best exercises for you will likely be different from mine. My routine is profiled in the Movement Playbook. It shows just one example for translating these essentials into doable specifics with adaptations for my spine issues.
I'm not allowed to do the typical plyometrics on hard ground (jumping) but that's ok. A kinesiologist specializing in rehab taught me alternatives and proper form for safely achieving bone strengthening results. These are routines I can do at home using just body weight, bands, and a folding mat.
Ready for Next Steps?
Go to our Playbook Movement Portal for links to detail direct from expert resources and some printable quick references - Notes, JCs Example Routine and this Quck Ref with the Essential To Do's for peri and post menopause women.
Find the moves that work for you! Your brain, body, and mind will thank you.
Janice
Comments