061: How to Get Started with Strength Training for Osteoporosis and Bone Health

In this episode of the Strong Bones Coach Podcast, Carly dives into the essentials of getting started with strength training for osteoporosis and bone health.

Whether you're new to strength training or looking to build a safer, more effective routine, Carly shares practical tips and foundational exercises to help you strengthen your muscles, improve balance, and protect your bones. 

If you’re concerned about osteoporosis or low bone density, this episode will guide you through simple steps to begin your strength training journey with confidence. 

Tune in to learn how to safely incorporate strength exercises into your life and build a strong, steady, and healthy future!

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If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

hello@carlykillencoaching.com

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If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me:
📧 Email: hello@carlykillencoaching.com
📱 Instagram: @thestrongbonescoach

Do you crave unshakable confidence in your strength from midlife and beyond? Would you love to achieve your goals without sacrificing family time or self-care?

Ready to take your strength to the next level? Start building a stronger body and healthier bones with my Strong Bones Starter Kit—your step-by-step guide to safe and effective strength training at home.
👉 Click here to learn more and access today

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🌟 For tailored advice or personal queries, email me at hello@carlykillencoaching.com.

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

Transcript

Carly: 0:37

Hello and welcome back to the Strong Bones Coach Podcast. I'm your host Carly Killen and today we are going to dive into something that I know so many of you feel very overwhelmed about and that is starting your strength training journey. So whether you've been thinking about it for a while or you're unsure where to start, today's episode is here to guide you through the basics of building strength, especially if you're a woman navigating. Perimenopause and menopause. So we've talked about this before, about the importance of strength training, quite a few times actually, given that we're all about building strong bones and strong muscles here. So this is something we're going to revisit again today, because what I really want to focus on is how to get started, how to get those first few steps done safely and confidently and I know so many of you have enjoyed the episode around how to train for strength with osteoporosis. But those who I've spoken to have told me that, that getting started, that first step is something you do find really challenging and I totally get it. I spent many, many years trying to do just that. Even being in the gym on that treadmill, looking over at the free weights area, wishing I could just step inside there. Buying lots of exercise videos, yes, videos and DVDs, gosh, showing my age, but hey, that is our generation. So many of those that I would say Start for a few days and then they just go into the corner of the room. And I wanted nothing more than to just know what I was doing and knowing that what I was doing was gonna make a difference. So if that sounds like you, I hear you, that is exactly where my journey has started from too. So I hope this gives you some support this week because it can be incredibly empowering and enjoyable when you do know where to start. So we're gonna keep it pretty simple this week. So where do you actually want to start? Well, the first thing I always encourage my clients to do is that we don't need to jump straight into the heavy lifting straight away. Strength training is about building up over time and the key to that is consistency. So whether you're working out from home with bodyweight exercises or using resistance bands or adding simple tools, even like a backpack or some books, it's all about making gradual progress. So the most important thing is To start with the basics, focus on exercises that target your major muscle groups, things like squats, lunges, push ups, things that are relatable to life, to what we do every day. Because we do this, yes, we might do this because we want body changes, but ultimately, if we're doing this to support our life, we're doing this to support The types of movements we do day to day as well. So even simple things like pulling, carrying movements are really important. And it's these foundational exercises that help you build strength, improve balance, and protect your bones by keeping your muscles strong. They might not look really impressive, but they don't need to. We're not here just to impress people, and yes, there are ways we can go do that. And of course, each to their own. if we are just looking at caring for our body, our bones, our muscles. Just so we can live the life we want to live without feeling held back by a lack of strength or a lack of confidence, then you don't need to do anything too impressive, we just need to be able to do a bit more than what we can do already. So when you are starting out, Form is everything. And what I mean by that is how you go about doing those exercises. So we're not looking to do hundreds and hundreds of reps or lifting the heaviest weight possible. We're looking at really connecting with the movements, doing them correctly, safely, in a way that suits your body. So making sure that we're keeping a good posture, that We're moving in a way that supports the muscles without overstressing our joints, especially when we're doing things like squats or press ups. It's really about listening to your body, and if something feels off, then that's your cue to adjust. Now I get it, if it's been a while, if you've not been training for a while, perhaps you've never really connected with exercise. Perhaps, like me or someone that has had some struggles with body image or just connecting with your body, Being able to feel your muscles moving can feel, like, quite a challenge. So, I'll just encourage you, if this sounds like you, just to be patient with yourself. Just do your best with those movements, of course, get support and give it some time. If you've been disconnected for quite a while, it can take quite a few reps over time for your body to reconnect all of those neural pathways so that you do get a feel for your muscles again. It was absolutely revolutionary for me that first time I really connected with my body, with my muscles, knowing that body and brain was starting to work together. It really is magical when we sense that happening. But it takes time and lots of compassion and patience. So please do do that for yourself. Consider it to be part of your self care. Of course, on the practical side, a really important aspect of getting started with strength training is warming up and cooling down. So this might seem like a small thing, but trust me. It's key and absolutely worth it too. So start with some gentle stretches or mobility exercises to prepare your muscles and your joints. Perhaps they want to represent the sorts of movements you're going to be doing as well. And of course, after your workout, take a few minutes to stretch again. This will help prevent injury, keep you moving more easily as you progress as well. It's also a really important time to connect with yourself and think about, How am I doing today? What is your day being like? So if you're trying to do this at the end of a busy day, it's an opportunity just to reflect, to take that time with gentle movement, to know what are you ready for today? This is a great way to get started if you're not sure that you're up to the full workout. So many times when we get home from work, sit down on the couch, the last thing we feel like we want to do is start training or exercising. But if you can commit to just doing the mobility side of it, you'll then get to check in with your body, you then get to choose. Whether you carry on or whether mobility is enough for today, and that's okay. The more you're connecting with these sorts of decisions, these sorts of choices, the more your body and mind will trust each other, the better the progress will feel for you. Just so important as we navigate perimenopause and menopause. There's so much going on inside our body. It can feel like our body just isn't our own anymore. So giving yourself this time to connect is important and it's really worthwhile. But let's be honest, I mean, starting anything new can feel really intimidating. So I really do hope that You don't want to allow that to stop you altogether. We can start slow. And remember that any movement is better than no movement, as long as it feels okay for you. We're not trying to push through pain, but there may be some discomfort. The goal is to build your strength consistently, not to rush it. It takes time for those new movements and that new strength to bed in. Your body needs to recover in between sessions to truly build that strength. So remember to celebrate every win. Whether that's a few extra squats, or simply getting through your first workout. It's all worth celebrating, so please don't forget. Now for those of you who might be feeling unsure or overwhelmed about getting started, I do have something for you. I have developed, on your request, my Strong Bones Starter Kit. It's designed specifically for women like you who want to improve their bone health and start strength training safely. So this is a beginner friendly course to guide you through the foundational movements like squats, hinges, push, pulls, carries, and of course how to breathe while you do all of this. It's here to help you build confidence in how to get started with your strength training. We'll cover mobility, stability exercises, and even some simple equipment options like resistance bands, all whilst ensuring you are moving as you should be for your body. So by the end of that you'll have a clear idea of how to get started on your strength training journey, feeling confident to perform some basic exercises, and know how to make small amounts of progress as you get stronger too. So if that sounds like you'd benefit from that, the Strong Bones Starter Kit is perfect for you if you are in perimenopause and menopause, looking to build some strength, improve posture, and of course Keep your bones strong. I have also kept in mind those of you that might be diagnosed with osteopenia or osteoporosis, so this is totally suitable for that as well, even if you're already diagnosed. I really do believe in making strength training accessible for everybody, And that's what this course is all about. So whether you're completely new to training or returning after a long break, this is an ideal first step. So you can grab the Strong Bones Starter Kit today if you just head over to the show notes, and there is a link there that you can click to get access. I can't wait for you to get started on your strength training journey today. So, thank you so much for tuning in to today's episode of the Strong Bones Coach Podcast. Remember the key to improving your bone health is consistency, and the most important thing is to start. Whether you're just getting started or have been strength training for years, every step forward is progress. So until next week, stay strong and take care.