When you think of strength training, what image comes to mind?
Be honest.
There’s a narrative many of us midlife women carry: “I’m not an athlete, I just walk,” or “Weightlifting? That’s for gym rats or bodybuilders.” But here’s what I’ve learned from my conversation with Dr. Katherine Mullen on Dare to Age Well Now—we need resistance. Not just metaphorically, but literally.
The Power of “Loading”
Dr. Katherine works with Olympians and everyday movers alike. Her insight? “A body is a body is a body.” And every body benefits from loading.
“Loading” just means adding weight. It could be five-pound hand weights on a walk. It could be using your groceries as impromptu resistance training. It could be gripping something heavier than a coffee mug.
Why does it matter? Because loading helps prevent osteoporosis, improves bone density, strengthens joints, and, most importantly, helps us stay functional—able to get on the floor with grandkids, carry our own bags, or simply get up without wincing.
Midlife Muscle is Not a Luxury—It’s a Lifeline
We naturally lose muscle mass and bone density as we age. This isn’t about aesthetics—it’s about agency. Strength training isn’t punishment for aging. It’s preparation for longevity.
Even walking can be a form of loading. Add hills, a backpack, or some light weights. Or try “farmer’s carries”—walk around your kitchen with weights in each hand for 2 minutes. It’s that simple.
Grip Strength: The Unsung Hero
Your grip strength isn’t just about opening jars, it’s a key longevity indicator. A strong grip often means a strong core, healthy nervous system, and the ability to catch yourself if you stumble. It’s everyday resilience in action.
Follow Dr. Katherine on IG @drkatherinemullen and her clinic @actionpotentialcenter
What’s one little step you could take today to remind yourself: You can do hard things.
With courage and curiosity,
Angela
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