Rose George writes about the decline in women’s physical activity (Pandemic knocked you off your stride? A woman’s guide to regaining her fitness, 26 July). The NHS wants us to run vigorously, mow the lawn gently, and strength train twice each week. Those of us who do all of the housework, all of the career-oriented mental labor, and then all of the kid care would like to know where this time could be recovered.
Frequently, we are sent to spin classes and 2kg dumbbells and advised, “You can fit a morning run into your schedule.”
Here’s another solution: three times a week, after taking care of the children and before going to work, lift a barbell with two 25-kilogram plates (or whatever you can handle) for 30 to 45 minutes, and then consume a protein shake.
Perform the same activity each week, but somewhat heavier. Ignore the “fitfluencers” who are performing donkey kicks while jumping with 50 kg weights. It need not be elaborate. You need not be drenched in sweat. You need not spend an hour on a treadmill loathing yourself. You don’t even have to be that exhausted.
I am sick and tired of hearing that women should focus on cardio and let males handle the weight room. When our bones are begging for substantial resistance, we end up being afraid and unsure of ourselves, sticking to step class.
There is growing evidence that postmenopausal women need resistance and strength exercise to prevent osteoporosis. It doesn’t have to be either/or, but if you’re short on time, you should consider the barbell and lift slightly greater weights each week. Your joints, children, and 80-year-old self will be grateful.
