Muscle is Key

If there’s one secret sauce to aging well, it’s building and maintaining muscle. Muscle is the engine of your metabolism — the more lean muscle you have, the more calories your body burns at rest.

Strength training doesn’t just help you look toned; it improves energy, supports hormone health, increases bone density, helps regulate blood sugar, and makes everyday life feel easier and stronger.

Many people think they need to eat less and do more cardio, but the real key to longevity, healthy body composition, and feeling your best is building muscle and nourishing your body with balanced macros.

That’s why I prioritize strength training and make sure I get at least three sessions in each week. You don’t need to spend hours in the gym every day to get results.

For years, my routine was just 2.5 hours per week. I strength trained three days a week and taught two 30-minute spin classes for cardiovascular fitness. To make it realistic, I paired them together so I only had to go to the gym three days each week.

My schedule looked like this:

• Wednesday: 30-minute Spin + 30-minute Full Body Strength
• Friday: 30-minute Spin + 30-minute Upper Body Strength
• Sunday: Lower Body Strength

I also try to get 8,000-10,000 steps per day through walking, hiking, and everyday movement.

The most effective lower-body exercises are squats, deadlifts, and lunges. For upper body, I love push-ups, assisted pull-ups, rows, shoulder presses, tricep exercises, and bicep curls. These foundational movements work multiple muscle groups at once and give you the biggest bang for your buck.

I also spend a few minutes each workout training my core—but not with endless crunches. I prefer exercises that challenge stability and teach the core to do its real job: support the spine, improve balance, and keep us strong as we move through life. Some of my favorites are bear plank pull-throughs, plank seesaws, V-ups, and dead bugs. One of the reasons I love free weights is that your core is working throughout squats, deadlifts, lunges, rows, and presses to keep you stable, so you’re getting even more benefit from every rep.

When I lift, I keep it simple: 3 sets of 8-10 reps, choosing a weight that makes the last 1-2 reps feel challenging. If the weight feels easy, it’s time to go a little heavier. But always master good form before adding more weight.

Since transitioning out of my corporate career and having more flexibility in my schedule, I’ve added a fourth strength day each week and have noticed significant gains in strength and muscle. But I didn’t start there. I started with just 2.5 hours per week—and that’s something most of us make time for. 

The goal isn’t to do more. The goal is to consistently challenge your muscles, gradually get stronger over time, and keep showing up for yourself.

I’d love for you to join me for a class!