Strength vs. Cardio for Longevity

The Real Key for Women in Perimenopause and Menopause

As a health coach and someone passionate about longevity, I've noticed how often we misunderstand what it truly means to age well, especially as women transitioning through perimenopause and menopause. For decades, the fitness industry has promoted cardio as the gold standard for maintaining health, achieving weight management, and enhancing vitality. But what if I told you that focusing too heavily on cardio might be compromising your longevity?

Let's dive into this...

Understanding Longevity

When we talk about longevity, we're not just talking about living longer—it's about living better. Longevity is about maintaining your physical independence, cognitive sharpness, emotional resilience, and overall vitality well into old age.

Did you know that falls are the fifth most common cause of death among adults aged 65 and older? A shocking statistic, yet one that highlights a critical aspect of longevity: maintaining strength and balance to prevent accidents. It's a sobering reminder that longevity isn't just about cardiovascular health but also functional strength, stability, and mobility.

A Personal Story: Movement is Medicine

I saw the power of daily movement first-hand. My grandfather lived to 99 years old. Until his early 90s, he was fully mobile and self-sufficient. Every morning, without fail, he would do 15 minutes of old-school exercises: squats, push-ups against the bed frame, a few stretches. Nothing fancy. But he understood something many people miss: if you stop moving, you start dying. He used to say, "If I sit too long, I might never get up again."

He resisted help for as long as he could. It was only in the final years that he needed support. And even then, what slowed him down were a couple of scary falls. It chipped away at his confidence to walk further, and that fear started a spiral.

Now, compare that to his sons—my dad and uncle. They never made movement a priority. They take their bodies for granted. Both are overweight, live sedentary lives, and are starting to pay the price in their 70s. We can’t just put it down to genetics - it’s cultural, generational, and systemic. My dad has this idea of "living the good life," which somehow includes hours in front of the TV and driving everywhere. It’s comfort at the expense of vitality.

The Bigger Picture: Society is moving less

Unfortunately, this isn't just a family anecdote. It's the global trend. According to the World Health Organisation, over 1.4 billion adults worldwide are not getting enough physical activity. That’s more than 25% of the population. The numbers are worse in high-income countries.

Urban living plays a big role in this. More of us live in cities than ever before. We work at desks, take elevators, sit in cars or public transport, and relax in front of screens. Green spaces are shrinking, walkability is a privilege, and people aren't engaging in movement as a natural part of their day.

Movement is no longer part of life; we have to choose it. And when we don’t, we start breaking down far earlier than we should.

Why strength matters more than ever for women

As we move through perimenopause and menopause, our bodies undergo significant hormonal shifts, primarily the reduction of estrogen and progesterone. These hormonal changes directly impact bone density, muscle mass, and metabolism.

And yet, despite all this, so many women are more concerned with how their bodies look rather than how they function. We’ve been conditioned by society and the media to fear strength training. The biggest concern I hear from women? "I don’t want to bulk up."

Let’s get one thing clear: bulking up doesn’t happen by accident. It takes years of deliberate training, specific nutrition, and often performance-enhancing substances to achieve the kind of muscle mass seen in bodybuilders. What strength training will do is sculpt your body, support your joints, build bone density, and improve your posture, not turn you into the Hulk.

If anything, building muscle gives your body the definition, stability, and support it needs. It’s time we stop fearing the dumbbells and start seeing them for what they are: tools for freedom and long-term vitality.

These hormonal changes directly impact bone density, muscle mass, and metabolism.

Strength training isn't about bulking up or looking ripped (though, if that's your goal, more power to you!. It's about building and preserving lean muscle mass, maintaining bone density, and stabilizing your metabolism: three crucial components of longevity for women.

Here's why strength training becomes increasingly important as we age:

1. Bone Density: Osteoporosis affects one in two women post-menopause. Strength training stimulates bone growth, helping you maintain stronger bones and reducing the risk of fractures.

2. Muscle Mass: Starting around the age of 30, we naturally lose 3-5% of muscle mass per decade. This accelerates dramatically after menopause. Strength training is your primary defence against muscle loss.

3. Metabolism: Muscle is metabolically active. More muscle means a higher resting metabolic rate, helping you maintain a healthier body composition.

The Role of Cardio: Is it still relevant?

I'm not saying cardio doesn't matter; it does. Cardiovascular exercise strengthens your heart, improves circulation, supports your mental health, and reduces the risk of chronic diseases such as diabetes and heart disease.

However, traditional cardio activities (think endless hours on the treadmill) often neglect aspects crucial for women's longevity: strength, balance, and functional movement. Additionally, excessive cardio without adequate strength training can exacerbate muscle loss, negatively impact joint health, and even increase cortisol levels, further complicating menopausal symptoms.

Finding the Optimal Balance

The magic happens when you blend strength training, cardio, and balance work in a smart, intentional way. Here's how to approach each pillar of movement for true longevity:

• Prioritise strength: This doesn’t have to mean lifting heavy weights at the gym, though it can. Strength can come from weighted Pilates, resistance bands, or even bodyweight training like planks, squats, and push-ups. The key is to challenge your muscles consistently, two to three times a week.

  Balance often: Don’t underestimate the power of balance work. This includes yoga, barre, single-leg exercises, or even standing on one leg while brushing your teeth. Proprioception - your internal sense of body position - can be trained, and it’s one of the best preventions against falls as you age.

• Smart cardio: Long steady-state cardio is optional, not essential. Swap long runs for short, impactful bursts. Think star jumps, brisk walking, uphill cycling, or dancing around your kitchen. Interval-based cardio gets your heart pumping, boosts metabolism, and is more time-efficient and sustainable.

• Incorporate functional training: Focus on exercises that mimic daily life movements, like carrying groceries, climbing stairs, or getting up from the floor. Functional training reduces your risk of injury and supports independence.

Real-Life Stories: Strength saved her life

Let me tell you about Suzan, one of my incredible clients. At 54, Suzan struggled with menopausal weight gain, declining energy, and alarming signs of osteoporosis. She'd been doing yoga daily for years and didn’t want to touch weights.

We started incorporating strength training into our weekly 1-2-1 sessions, and she quickly noticed improved energy levels, less joint pain, and even better sleep. Her bone density scans showed significant improvement after just one year.

Most importantly, she recently avoided what could have been a serious fall down her stairs; she caught herself mid-slip, something she credits entirely to her increased strength and improved balance.

Preventing Falls: The Silent Longevity Booster

Falls are often overlooked until they're life-changing or life-ending. Strength training and balance-focused exercises (think yoga, Pilates, barre, or tai chi) significantly reduce fall risk by improving proprioception—your body's ability to sense its position and movement in space.

This isn't just theory, it's scientifically proven. A 2019 study published in the Journal of Ageing and Physical Activity confirmed that regular resistance and balance training reduces fall risk by more than 40%.

Test your longevity readiness

Are you wondering if your current habits are setting you up for vibrant longevity or silently sabotaging your future independence?

Take my Longevity Health Assessment Quiz.

It's a quick, insightful test designed specifically for women in perimenopause and menopause. You'll receive personalised feedback highlighting areas of strength and pinpointing where your routine may need adjustment for optimal health and vitality.

Are you ready to thrive - not just survive - in the decades ahead?

Take the Longevity Health Assessment Quiz Now