Strength is not just about what you can lift. It is about what you can do, and for how long, and with how much ease. It is about staying independent and capable – so important! Staying in the game for all the things that make life good.
From our mid-thirties onwards, we naturally begin to lose muscle mass — a process that quietly accelerates through midlife and beyond, and that most of us don’t notice until it starts showing up in ways we can’t ignore. The walk that leaves us more tired than it used to. The bag that feels heavier. The floor that feels further away when we need to get up from it.
For women in particular, this process is closely tied to age and hormonal changes – perimenopause and menopause can significantly accelerate muscle loss, which is one of the reasons why strength training becomes not just beneficial but genuinely essential during this time of life. It supports bone density, joint health, metabolism, balance and mood. It is one of the most powerful things we can do for our long term health and independence.
The good news is that the body responds remarkably well to strength training at almost any age. It is never too late to start, and even small, consistent efforts compound into something significant over time.
1. Start slow
The most common mistake when it comes to building strength is trying to do too much too soon. One session that leave us exhausted and sore for a week is not going to build a habit, and just ensures we won’t do it again! Starting slowly is not a lack of ambition, it is the smartest thing you can do for your body and your long term consistency.
At Shape It up Pilates, this is one of the things we are most deliberate about with new members. We meet you exactly where you are, and we build from there – making sure every session leaves you feeling better than when you walked in, not wiped out.
2. Progress (give your body somewhere to go)
Once your body adapts to what you are doing, it needs a new challenge to keep improving and this is where so many people plateau without realising it. The same class, the same weights, the same movements, week after week, will maintain what you have but it will not build on it.
Progression does not have to mean doing more. It means doing things slightly differently (a little more resistance, a slightly bigger range of movement, a new exercise that challenges a muscle in a new way). Our members keep getting stronger because we are always gently moving them forward, even when they do not notice it happening.
3. Blend it into everyday movement
Strength is not just something that happens in a class. It is something that starts showing up in everything you do, like the way you carry yourself, how you climb stairs – even the way you get up from a chair or lift something heavy without thinking twice!
One of the most rewarding things about building strength through Pilates is that it translates directly into real life. The core strength that helps you hold a plank is the same strength that protects your back when you are gardening. The hip strength you build on the Springboard is the same strength that makes long walks feel easy again. It is not separate from your life, it becomes part of it.
Experience it at Shape It Up
If you’re considering starting Pilates, or if you’ve tried it elsewhere and it didn’t quite feel right, we’d love for you to come and experience the difference for yourself with the New Member Intro Offer