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4
Dec, 2025
Nourish and Lift offers a holistic coaching style for women.

Nourish and Lift: A Holistic Approach to Women’s Strength, Confidence, and Long-Term Health

For many women, fitness isn’t just about “getting in shape”—it’s about reclaiming confidence, building physical and emotional resilience, and feeling powerful in everyday life. The philosophy behind nourish and lift embraces this shift. It’s not a trend or a quick-fix challenge—it’s a sustainable approach to training that prioritizes strength, nourishment, and well-being over restriction, burnout, and comparison.

At the heart of the nourish and lift approach is Sarah Appleby, a specialist women’s personal trainer who combines science, strength training, and compassionate coaching to help women develop a healthier relationship with exercise and their bodies.

In an industry saturated with noise, extremes, and unrealistic expectations, Sarah has built a coaching philosophy that is refreshingly grounded: train for strength, nourish your body, honor your physiology, and lift your life.

Why “Nourish and Lift” Matters for Women’s Health

Women are increasingly moving away from diets, detoxes, and cardio-obsession and toward strength-based, health-first training. But even with that shift, many women are still stuck in cycles of:

  • Under-eating or yo-yo dieting
  • Overtraining and fatigue
  • Hormonal dysfunction
  • Body dissatisfaction
  • Lack of confidence in gyms
  • Confusion about nutrition and strength training

The philosophy of nourish and lift challenges that narrative. It reframes training as a tool for:

  • Building muscle and metabolic health
  • Improving energy and mental clarity
  • Supporting hormonal balance
  • Developing confidence and self-efficacy
  • Aging strong

And importantly: training should support your life, not dominate it.

Sarah explains: “Women are told their worth lies in shrinking. I help them build—strength, confidence, and a body they trust.”

Who Is Sarah Appleby? Specialist Women’s Personal Trainer With a Science-Led Approach

Sarah Appleby isn’t just another trainer with an Instagram account. She is a specialist women’s personal trainer, scientist, and coach who has spent years studying how training, nutrition, and behavior change impact women across different life stages.

Her approach integrates:

  • Strength and conditioning
  • Nutrition that fuels performance
  • Evidence-based habit building
  • Mental and emotional well-being

Unlike generic programs designed for “the average person,” Sarah tailors programming to women’s unique physiology, including:

  • Hormonal fluctuations
  • Menstrual cycles
  • Perimenopause and menopause
  • Pregnancy and postpartum recovery
  • Low energy availability
  • Stress and recovery demands

This science-led, woman-focused lens is what makes the nourish and lift approach distinct.

Strength Training Isn’t Just About Muscles—It’s About Power

A core pillar of the nourish and lift method is progressive strength training. Not “toning,” not endless cardio—lifting heavy, moving well, and building durable bodies.

Strength training for women:

  • Protects bone density
  • Improves insulin sensitivity
  • Supports cardiovascular health
  • Elevates mood and cognition
  • Reduces chronic pain
  • Enhances longevity

And yes, it changes physiques—dramatically.

But more importantly, it changes identity.

Women don’t just gain muscle—they gain:

  • Capability
  • Confidence
  • Autonomy
  • Agency

Sarah sees this transformation repeatedly:

“The moment a woman realizes her body is built for strength—not for shrinking—is the moment everything shifts.”

Nourishment, Not Restriction: Why Dieting Keeps Women Stuck

The second pillar of nourish and lift is exactly that: nourishing the body.

Diet culture teaches women to eat less, train more, and fear specific foods.
This often leads to:

  • Slowed metabolism
  • Fatigue
  • Hormonal disruption
  • Mood instability
  • Binge-restrict cycles

Sarah’s approach flips the script:

  • Fuel training
  • Support muscle growth
  • Stabilize hormones
  • Eat without guilt
  • Build metabolic health

Women don’t need “willpower”—they need knowledge and support.

Strength and nourishment are not separate processes—they are co-dependent requirements for thriving.

Inclusive, Empowering, and Science-Led Coaching for All Women

The nourish and lift approach isn’t only for athletes—it’s for women who want:

  • Better energy
  • A stable weight without obsession
  • Less anxiety around food
  • Strength and mobility
  • A supportive, judgment-free environment
  • Results that last longer than a summer

Sarah works with women who have struggled with:

  • Gym intimidation
  • Not knowing where to start
  • Feeling stuck in cycles of quitting and restarting
  • Fear of lifting heavy
  • Lack of accountability

Her coaching style is empathetic, collaborative, and empowering—grounded in evidence, not fads.

Why Women Are Turning Toward “Nourish and Lift” Coaching

Women are tired of being sold fitness programs that:

  • Treat them like smaller men
  • Prioritize aesthetics over health
  • Ignore hormones, stress, and life context
  • Shame imperfection

They want training that fits their real lives—not their idealized fantasies.

They want a coach who understands:

  • Perimenopause brain fog
  • Postpartum pelvic floor needs
  • Low confidence walking into the gym
  • Busy schedules and emotional load

They want results, yes—but not at the expense of themselves.

This is what makes nourish and lift more than a training method—
It’s a shift in mindset.

Work With Sarah Appleby: Nourish Your Body, Lift Your Life

Sarah offers coaching for women who are ready to:

  • Build strength safely and effectively
  • Improve nutrition without extremes
  • Feel proud of their bodies
  • Rebuild trust with themselves

Her mission is simple: Help women feel stronger, healthier, and more confident at every age.

Whether you’re new to lifting, getting back into training, or wanting sustainable progress, the nourish and lift approach can transform not just your body—but your life.

Strong women don’t chase perfection.
They nourish, they lift, and they rise.

Final Thoughts

“Nourish and lift” is not a trend or marketing slogan—it’s a philosophy built on evidence, compassion, and women’s lived experience.
A philosophy that recognizes women don’t need smaller bodies—they need stronger foundations.And Sarah Appleby is one of the leading voices helping women make that shift with clarity, empowerment, and science-driven coaching.

13
Jul, 2025
Strength training for women is fun and good for you!

Strength Training for Women: Empower Your Body, Mind & Confidence

If you’ve ever felt unsure about stepping into the weights section of the gym, you’re not alone. For years, women have been told that lifting heavy isn’t “feminine” or that strength training will make them bulky. At Nourish and Lift, we’re here to bust that myth wide open.

Sarah Appleby, our founder and head coach, is living proof that strength training doesn’t just change your body—it transforms your mindset, your confidence, and your relationship with yourself.

In this post, we’re diving deep into why strength training for women is more than just a trend—it’s a movement. One that Sarah has been fiercely championing for over a decade.

Why Strength Training Matters (Especially for Women)

Strength training isn’t just about building muscle. It’s about building resilience, both physically and mentally. Here’s what lifting weights can do for women at every age and stage of life:

At Nourish and Lift, Sarah sees this transformation in her clients every single day. Women come in feeling unsure, maybe even intimidated—and within weeks, they’re standing taller, lifting heavier, and smiling wider.

Sarah’s Passion: Lifting Women Up (Literally & Figuratively)

Sarah Appleby didn’t start Nourish and Lift to create just another fitness program. She started it because she knows what it’s like to feel stuck in a cycle of cardio, dieting, and disappointment.

Her approach to strength training is rooted in compassion, science, and serious results.

“My mission is to help women realize how strong they really are—inside and out,” Sarah says. “Strength training gives you more than a strong body. It gives you power, autonomy, and freedom from the toxic fitness culture we’ve all been sold.”

Whether you’re a total beginner or a seasoned gym-goer, Sarah’s programs are built to meet you exactly where you are—with progressive, structured training that fits your life and goals.

What Makes Strength Training with Nourish and Lift Different?

There’s no one-size-fits-all here. At Nourish and Lift, we blend personalized coaching with community-driven support.

Here’s what sets Sarah’s method apart:

💪 Progressive, Smart Programming

Gone are the days of random workouts. Every session is designed to build on the last, helping you gain strength safely and sustainably.

💬 Mindset + Support

You’re never alone. From lifting form checks to weekly mindset coaching, Sarah and the Nourish and Lift community have your back.

🍽️ Fuel Without Fear

Training is just one piece of the puzzle. Sarah incorporates nourishment (not restriction) into every plan—because your body deserves to be fueled, not punished.

Getting Started: You Don’t Have to Be “Fit” to Begin

Let’s be clear: You don’t need six-pack abs, fancy gym gear, or hours each day to start strength training. You just need the desire to feel strong and supported.

Sarah’s programs are designed with real life in mind. Whether you’re juggling a full-time job, motherhood, or both, there’s a plan for you.

From home workouts to gym-based routines, Nourish and Lift offers flexible options that grow with you.

Ready to Get Strong With Us?

If you’ve been waiting for a sign to start lifting—this is it.

Join the hundreds of women who have reclaimed their power through Sarah’s strength training programs. Whether you’re looking to tone up, build muscle, or just feel damn strong in your own skin, Nourish and Lift is here for you.

👉 Get in touch with Sarah to start your strength training journey here
 👉 Follow Sarah’s journey and get inspired on Instagram @sarahnourishlift

Final Thoughts

Strength training is so much more than lifting weights. It’s about lifting yourself—mentally, emotionally, and physically. And with Sarah Appleby leading the way, you’re in the best hands.

Let’s rewrite the story of what women’s fitness should look like. Let’s get strong—together.

9
May, 2025
Looking for the best women’s personal trainer in Fulham Gardens? Discover why Nourish and Lift is the go-to destination for women seeking confidence, strength, and long-term results.

Best Women’s Personal Trainer in Fulham Gardens – Why Nourish and Lift Stands Out

If you’re a woman living in or near Fulham Gardens and searching for a personal trainer who understands your unique fitness needs, look no further than Sarah Appleby at Nourish & Lift. Nourish & Lift isn’t just another gym — it’s a supportive, empowering space where women of all fitness levels can thrive.

Whether you’re aiming to build strength, lose weight, increase energy, or simply feel more confident in your body, our personalised approach delivers sustainable results in a positive, judgment-free environment.

Why Choose a Women’s Personal Trainer?

Women often have different fitness goals, hormonal considerations, and movement patterns compared to men. A personal trainer who specialises in women’s health can:

  • Tailor workouts to your body and goals.
  • Support hormone balance through fitness and nutrition.
  • Help with pre- and post-natal fitness.
  • Provide a safe and comfortable space to train.

At Nourish & Lift, Sarah specialises in working with women of all ages and fitness backgrounds — from beginners to athletes.

Meet Your Fulham Gardens Personal Training Expert

Sarah Appleby, brings years of experience in women’s strength training, nutrition coaching, and body-positive fitness. With a focus on functional movement, mental resilience, and habit-building, she’s helped countless women in Fulham Gardens transform their health — inside and out.

Clients love her encouraging coaching style, deep knowledge, and personalised attention. She believes fitness should enhance your life — not take it over.

What Sets Nourish & Lift Apart?

✅ Female-Focused Training Programs: Every session is designed with women’s physiology and goals in mind.
✅ Private Studio in Fulham Gardens: No crowds. Just a calm, clean, and welcoming space.
✅ Nutrition Support: Because real results happen when fitness and food work together.
✅ Accountability & Mindset Coaching: Build lasting habits and overcome self-doubt.
✅ Flexible Packages: Options for personal training, small group training, and online coaching.
✅ Goal-setting Guidance: A goal without a plan is just a dream.
✅ Injury Rehabilitation: Movement is the best rehab.

Real Results, Real Women

“What sets Sarah apart is how she actively teaches proper form and technique, making sure every session is not only effective but also safe. It’s clear she really cares about helping you progress the right way..”
 — Lyna N., Henley Beach

“When I started I was almost 2 years post-partum and I was feeling really lost with exercise… Sarah has really helped me physically and mentally and I am gaining so much more strength and confidence again.”
 — Shai F., Lockleys

Ready to Work with the Best Women’s Personal Trainer in Fulham Gardens?

Your health is an investment, not an expense. At Nourish & Lift, Sarah will guide you every step of the way with expert coaching, real connection, and a no-nonsense approach that gets results.

📍 Located right in Fulham Gardens — easily accessible from Henley Beach, Grange, and West Lakes.

👉 Book your free consultation today and discover what you’re truly capable of.

8
Apr, 2025
The benefits of creatine for women include increased muscle, improved bone health and extra brain power.

The Ultimate Guide to Creatine for Women: Benefits, Myths, and Tips

When it comes to fitness and muscle growth, creatine is one of the most popular and well-researched supplements on the market. Traditionally associated with male athletes and bodybuilders, the benefits of creatine for women are gaining traction and popularity. Whether you’re aiming to boost your workout performance, enhance muscle mass, or simply improve overall health, creatine can offer a range of benefits. In this post, we’ll explore the benefits, common myths, and practical tips for using creatine, specifically for women.

 

What is Creatine?

Creatine is a naturally occurring compound found in small amounts in foods like red meat and fish, as well as produced by the body. It is stored in the muscles and used to produce energy during short bursts of intense activity, like weightlifting or sprinting. Supplementing with creatine can increase the body’s ability to store and use this energy, leading to enhanced performance during high-intensity exercise.

 

The Benefits of Creatine for Women

Many women hesitate to take creatine, worrying that it might lead to unwanted weight gain or cause them to bulk up excessively. However, the benefits of creatine for women extend far beyond muscle mass and strength. Let’s break down how creatine can positively impact women’s fitness goals:

1. Improved Exercise Performance

Creatine supplementation has been shown to enhance performance in high-intensity exercises, such as sprinting, weightlifting, and HIIT. Women who take creatine may experience improved endurance and strength, enabling them to push harder during workouts and achieve better results.

2. Increased Muscle Strength and Lean Mass

While creatine can help women increase muscle strength, it’s important to note that it typically results in lean muscle mass rather than bulky muscles. Creatine works by increasing water retention within the muscle cells, which can cause a slight increase in weight due to water. However, this water retention is harmless and temporary, and it contributes to the muscle-building process.

3. Enhanced Muscle Recovery

Creatine can also help reduce muscle damage and soreness after intense exercise. By improving muscle recovery, creatine allows for more frequent and intense workouts, which ultimately leads to better gains in strength and endurance.

4. Supports Bone Health

Emerging research suggests that creatine supplementation may have a positive effect on bone health, which is particularly important for women. Studies have indicated that creatine may help improve bone density and reduce the risk of osteoporosis, especially in post-menopausal women.

5. Cognitive Benefits

In addition to its physical benefits, creatine has been shown to support cognitive function. Creatine can enhance memory and mental clarity, which can be especially beneficial for women balancing demanding careers, workouts, and personal responsibilities.

 

Common Myths About Creatine for Women

Despite the growing popularity of creatine among women, several misconceptions still persist. Let’s address a few of these myths to help women make an informed decision about using creatine:

Myth 1: Creatine Will Make Me Bulky

One of the most common myths is that creatine will cause women to develop large, bulky muscles. While creatine helps build lean muscle mass, it doesn’t turn women into bodybuilders unless combined with specific, intense training and nutrition protocols. Women’s lower levels of testosterone also make it much harder for them to gain muscle mass quickly.

Myth 2: Creatine Is Only for Athletes and Bodybuilders

Creatine isn’t just for professional athletes or bodybuilders. Whether you’re a runner, cyclist, yoga enthusiast, or someone just starting a fitness journey, creatine can help boost overall energy levels, improve performance, and promote recovery, making it beneficial for all types of workouts.

Myth 3: Creatine Causes Dehydration

While creatine draws water into the muscles, it does not lead to dehydration. In fact, staying properly hydrated while taking creatine is important, but there’s no evidence to suggest that it causes excessive water loss or dehydration if used correctly.

Myth 4: Creatine Is Not Safe for Women

Creatine is safe for women when used appropriately. It’s one of the most studied supplements in the world, and research has shown that it’s generally safe for long-term use. However, as with any supplement, it’s always best to consult a healthcare professional, particularly if you have any pre-existing health conditions.

 

How to Take Creatine for Women

If you’re considering adding creatine to your supplement regimen, here are a few tips to get the most out of it:

1. Choose the Right Form of Creatine

Creatine monohydrate is the most studied and effective form of creatine. It’s affordable, widely available, and has minimal side effects. Other forms of creatine, like creatine hydrochloride (HCL) or creatine ethyl ester, are marketed as alternatives, but the evidence supporting their superiority is limited.

2. Creatine Loading Phase

Some people choose to start with a “loading phase” (20 grams per day for 5-7 days) to saturate the muscles quickly. However, you can skip this phase and take 3-5 grams per day for a more gradual approach. Either method is effective, so choose the one that fits your lifestyle.

3. Timing of Creatine Intake

The timing of creatine intake isn’t as critical as once thought. You can take it before or after your workout, or at any time of the day. The key is consistency. Taking creatine daily, regardless of your workout schedule, will allow your muscles to stay saturated with creatine.

4. Stay Hydrated

Creatine draws water into the muscles, so it’s essential to drink plenty of water throughout the day to stay hydrated. This is especially important if you’re exercising in hot weather or engaging in intense workouts.

5. Combine Creatine with a Balanced Diet

For best results, combine creatine supplementation with a well-rounded diet that includes protein, healthy fats, and carbohydrates. Proper nutrition supports muscle growth and recovery, ensuring you get the most out of your creatine.

 

Conclusion

Creatine is a powerful supplement that can support women in achieving their fitness goals, from increased strength and endurance to better muscle recovery and enhanced cognitive function. The key is to understand the benefits, dispel the myths, and take it in a way that complements your lifestyle. If you’re ready to elevate your fitness journey, creatine might just be the boost you need. Always consult with a healthcare provider before beginning any supplement regimen, and make sure to stay consistent for the best results.

If you’re looking to try creatine, remember: it’s not just for men or bodybuilders. It’s a versatile supplement that can enhance your workouts, recovery, and overall well-being—no matter your fitness level!

26
Mar, 2025
The best exercise for perimenopause weight gain is the exercise that you know you'll do consistently.

Best Exercise for Perimenopause Weight Gain: What Works and Why

If you’re in your 40s or early 50s and noticing that stubborn weight just won’t budge, welcome to perimenopause! This phase before menopause can bring hormonal shifts that make it easier to gain weight (especially around the midsection) and harder to lose it. But don’t worry—exercise can help!

The trick is to focus on the right kinds of movement. Not all workouts are created equal, and your body now has different needs than it did in your 20s or 30s. Here’s a breakdown of the best exercises for perimenopause weight gain and why they work.

1. Strength Training: Your Metabolism Booster

Lifting weights isn’t just for bodybuilders—it’s your secret weapon against age-related muscle loss and a slowing metabolism. As estrogen declines, we lose muscle more easily, which lowers our calorie burn. Strength training helps rebuild muscle, boost metabolism, and sculpt your body.

How to do it:

  • Aim for 2-3 strength sessions per week.
  • Use dumbbells, resistance bands, barbells or bodyweight exercises (like squats and push-ups).
  • Focus on compound movements that work multiple muscles at once (think deadlifts, lunges or even a snatch).

Here at Nourish & Lift we are all about strength training! All our group fitness classes contain some aspect of strength training. We even have dedicated strength classes on our timetable where all we do is lift weights. Sounds like fun, right?!

Why Strength Training Is Essential for Perimenopause

Strength training is one of the most effective ways to combat perimenopausal weight gain and support overall health. Here’s why:

  • Increases Muscle Mass – Muscle burns more calories at rest, helping to counteract a slowing metabolism.
  • Supports Bone Health – Strength training reduces the risk of osteoporosis, which becomes a concern as estrogen levels drop.
  • Balances Hormones – Resistance exercises help regulate insulin and cortisol levels, both of which impact weight gain.
  • Enhances Mood and Energy – Lifting weights can improve mental clarity, boost confidence, and reduce symptoms of anxiety and depression.

If you’re new to strength training, start light and focus on proper form. Even small improvements in muscle tone can make a big difference in how you feel and look!

2. HIIT: Short and Effective Fat Burner

High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by rest periods. HIIT has been proven to burn fat and improve insulin sensitivity in women of all ages. HIIT has also improved the health outcomes in women with polycystic ovary syndrome (PCOS). Whilst there is limited research on the effects of HIIT on perimenopausal women, the evidence is promising.

One of the most appealing aspects of HIIT training is that you can get a full HIIT workout done in 20 minutes! It can be performed on a stationary bike, a rower or you could even go for a run.

Here at Nourish & Lift we do HIIT-style workouts in our S&C express classes. These classes involve a mix of different movements including ergs, burpees, push ups, and kettlebell swings just to name a few. No workout is ever the same, so you’ll never get bored.

How to do it:

  • Try 20-30 minutes of HIIT 2-3 times a week.
  • Example: 30 seconds of work, 30 seconds of rest (repeat for 15-20 minutes).
  • Modify as needed—jumping jacks, burpees, or fast-paced marching work too!

3. Walking: Gentle but Powerful

If intense workouts feel overwhelming, walking is a fantastic option. It reduces cortisol (stress hormone), improves insulin sensitivity, and is easy on the joints. It’s even been demonstrated to burn fat in postmenopausal women.

How to do it:

  • Aim for 20-30 minutes most days of the week.
  • Add hills or a brisker pace to get your heart pumping.
  • Try walking after meals to improve digestion and blood sugar levels.

4. Yoga & Pilates: Core Strength and Stress Relief

Perimenopause can bring stress, and stress increases belly fat due to cortisol. Yoga and Pilates help by lowering stress, improving flexibility, and strengthening the core.

How to do it:

  • Do yoga or Pilates 2-3 times per week.
  • Focus on poses that build strength (like planks) and promote relaxation (like deep breathing and stretching).
  • Try a short bedtime routine to improve sleep, which also helps with weight management.

5. Low-Impact Cardio: Keep Moving Without Overdoing It

Your body may not tolerate long, grueling cardio sessions like it once did. Instead, opt for low-impact zone 2 training, such as cycling, swimming, on an erg machine.

How to do it:

  • 30-45 minutes, 3-4 times per week.
  • Keep intensity low—enough to get your heart rate up but not stress your body.
  • Listen to your body and adjust as needed.

Best Exercise for Perimenopause Weight Gain: The Key Takeaway

The best exercise for perimenopause weight gain is a mix of strength training, HIIT, walking, yoga, and low-impact cardio. The goal is to move consistently, support muscle mass, and keep stress levels in check.

Also, don’t forget the power of recovery—sleep, hydration, and proper nutrition all play a role in making exercise work for you.

Feeling ready to take on perimenopause with confidence? Lace up those sneakers and get moving!

23
Jan, 2025
Strength training for bone health becomes even more important as we age.

Strength Training for Bone Health: Why Lifting Weights Is Good for Your Bones

When we think about staying healthy, we often focus on things like cardio, flexibility, or eating the right foods. But did you know that one of the best things you can do for your bones is actually lifting weights? Yep, strength training isn’t just for building muscles or boosting metabolism—it’s also a powerhouse for your bone health. Let’s dive into why strength training should be a part of your routine if you want strong, healthy bones for the long haul.

Why Bone Health Matters

First things first—why is bone health so important? Our bones provide structure to our bodies, protect organs, and store calcium. As we age, our bones can become weaker and more brittle. This leads to a condition called osteoporosis, where bones lose density and become more prone to fractures. But here’s the good news: we can take action to keep our bones strong and healthy, and strength training is a big part of that!

The Connection Between Strength Training and Bone Health

Strength training, or resistance training, involves exercises where your muscles work against a resistance, like lifting weights or using resistance bands. These exercises don’t just work your muscles—they also stress your bones in a good way.

When you lift weights, your muscles pull on your bones. This stimulates bone-forming cells called osteoblasts to work harder, which helps increase bone density. In simple terms: lifting weights gives your bones a workout too, helping them stay strong and durable.

Benefits of Strength Training for Your Bones

  1. Increase Bone Density
    One of the biggest benefits of strength training for bone health is that it can help increase bone density. This is especially important as we get older and natural bone loss starts to occur. Stronger bones mean less risk of fractures or breaks, even if you take a little tumble.

  2. Prevent Osteoporosis
    Osteoporosis is often called the “silent disease” because it doesn’t show symptoms until bones start breaking. Regular strength training helps prevent this condition by keeping your bones dense and strong. It’s never too early to start!

  3. Improve Balance and Coordination
    Strong muscles and bones go hand in hand with better balance and coordination. This means you’ll be less likely to fall and injure yourself, which is especially important as we age. Strength training also targets stabilizing muscles, which helps improve overall body awareness.

  4. Boost Overall Health
    Aside from the bone benefits, strength training also improves your posture, flexibility, and even mood! It increases strength in your muscles and joints, reduces the risk of chronic diseases, and helps you maintain a healthy weight—all of which indirectly support healthy bones.

What Kind of Strength Training Should You Do?

Not all strength training exercises are created equal when it comes to bone health. Weight-bearing exercises are especially beneficial for bones. These exercises force your body to work against gravity, which helps stimulate bone growth.

Here are some great exercises to get you started:

  • Squats: A fantastic weight-bearing exercise that targets your legs, core, and hips. The more you load the squat with weights, the more it benefits your bones.

  • Lunges: Another great lower body exercise that helps improve bone density in your legs and hips.

  • Deadlifts: A full-body workout that works your lower back, hips, and legs—great for your spine and bone health.

  • Push-ups: These work your upper body and help build bone strength in your arms, shoulders, and chest.

  • Dumbbell or Kettlebell Rows: A great exercise to target the back and arms, building upper body strength and bone density.

If you’re new to strength training, start with lighter weights or resistance bands and gradually increase the intensity. It’s not about lifting the heaviest weights—it’s about consistency and form. You can also use bodyweight exercises (like squats or push-ups) if you’re just starting out.

How Often Should You Train?

For maximum bone benefits, aim to do strength training exercises at least 2-3 times per week. You don’t need to train every day—your muscles and bones need time to recover. Combine your strength workouts with some cardio and flexibility exercises for a well-rounded fitness routine.

Extra Tips for Healthy Bones

  • Calcium & Vitamin D: These two nutrients play a huge role in bone health. Calcium helps build bone structure, while vitamin D helps your body absorb calcium. Make sure your diet is rich in both of these or consider supplements if necessary.

  • Stay Active in Daily Life: Bone health isn’t just about hitting the gym. Everyday activities like walking, gardening, and climbing stairs can also help keep your bones strong.

  • Don’t Forget About Rest: Just like muscles, bones need time to recover. Don’t overdo it—give your body the time it needs to repair and rebuild.

Final Thoughts

When it comes to bone health, strength training is one of the most effective ways to build a solid foundation for the future. Whether you’re 20 or 60, lifting weights can help keep your bones strong, dense, and less prone to fractures. Plus, strength training comes with a whole host of other health benefits—like improved posture, better balance, and a more toned body.

So, don’t wait for a “bone health emergency” to start lifting weights. Incorporate some form of strength training into your routine, and your bones (and muscles) will thank you in the long run!

Lift weights with confidence here at Nourish & Lift. Complete the inquiry form to arrange your free consult or class today.

18
Jan, 2025
Lift with confidence by understanding how your monthly cycle affects strength training.

How Your Monthly Cycle Affects Strength Training: What You Need to Know

If you’ve been lifting weights for a while, you’ve probably noticed that some weeks you feel unstoppable, while other weeks, your strength training might feel a little harder. There’s a reason for that! Your monthly cycle plays a bigger role in your workout performance than you might think. Whether you’re aiming for personal bests, building muscle, or just staying consistent, understanding how your menstrual cycle affects strength training can help you make the most of your workouts—and maybe even boost your progress.

In this post, we’ll break down how each phase of your cycle can impact your strength training, and how you can adjust your workout routine to sync up with your body’s natural rhythm. Let’s dive in!

The Four Phases of Your Menstrual Cycle

First things first, let’s talk about the different phases of your menstrual cycle. Your cycle is usually broken down into four main phases, each lasting about a week. The fluctuations in hormones during these phases can affect your energy levels, strength, and overall workout performance.

  1. Menstrual Phase (Days 1-5)

  2. Follicular Phase (Days 6-14)

  3. Ovulation (Day 14)

  4. Luteal Phase (Days 15-28)

Now, let’s dive into how each phase can affect your strength training and how you can optimize your workouts accordingly.

1. Menstrual Phase (Days 1-5): Take It Easy, But Keep Moving

During your period, it’s common to feel a little more sluggish, bloated, or even have cramps and fatigue. This can make lifting weights feel more difficult than usual, especially if you’re experiencing heavy flow or discomfort. But here’s the thing: it’s still totally fine to lift weights during your period—you just might want to dial back the intensity a bit.

What to Expect:

  • Lower energy levels: Hormone levels (especially oestrogen and progesterone) are at their lowest, so you might feel more fatigued than usual.

  • Increased discomfort: Cramps, bloating, and mood swings can make it harder to focus on a heavy lifting session.

  • Possible joint pain: Some women experience joint discomfort during this phase due to hormonal fluctuations.

Tips for Strength Training During Your Period:

  • Focus on lighter weights or bodyweight exercises if you’re feeling run down.

  • Opt for higher reps and lower sets to keep your body moving without overexerting yourself.

  • If you’re dealing with cramps, consider mobility exercises or light stretching to help alleviate pain.

  • Rest when you need it! There’s no shame in taking it easy during this phase, especially if you’re not feeling 100%.

While it’s okay to skip lifting heavy weights, don’t skip working out entirely. Just focus on lighter weights and keep moving. 

2. Follicular Phase (Days 6-14): Power Up and Push Harder

As your period ends and your body moves into the follicular phase, oestrogen levels begin to rise. This increase in oestrogen helps increase energy, muscle recovery, and strength. You might notice that you feel stronger, more focused, and generally more motivated to hit the gym. This is when many women feel like they can really crush their workouts!

What to Expect:

  • Boost in energy and strength: Rising oestrogen levels make this the best time to focus on building strength, lifting heavier weights, and pushing yourself during your workouts.

  • Improved recovery: Your body is better at repairing muscle tissue during this phase, so you may recover faster after lifting weights.

  • Increased muscle endurance: You might notice you can push through longer or more intense workouts without feeling as fatigued.

Tips for Strength Training During the Follicular Phase:

  • Take advantage of your increased strength—this is a great time to set personal bests and challenge yourself with heavier weights.

  • Consider incorporating more compound movements (like squats, deadlifts, and bench presses) to really maximize your strength-building potential.

  • Focus on strength training with low rest periods to build both endurance and strength.

This is the phase where you can really make some gains, so take advantage of that natural energy boost and go after your strength goals!

3. Ovulation (Around Day 14): Keep It Intense, But Watch Out for Joint Sensitivity

Ovulation is the phase where your body releases an egg and your oestrogen levels peak. This is typically the point when you feel at your strongest—mentally and physically. However, your body might also be a bit more prone to injury due to higher oestrogen levels affecting your joints and ligaments.

What to Expect:

  • Peak energy and strength: During ovulation, you’ll likely feel like you can lift heavier and push harder.

  • Risk of joint instability: oestrogen increases during ovulation, which can cause your ligaments to become a little more lax. This may make your joints more prone to strain or injury, so it’s important to be mindful of your form.

Tips for Strength Training During Ovulation:

  • Lift heavy and hard—it’s a great time to aim for PRs or work on building maximal strength.

  • Be cautious of overloading your joints, especially when doing exercises that place stress on your knees, shoulders, or lower back.

  • Stay mindful of your form and technique, particularly on compound lifts.

This is a good time to push the intensity, but always remember to listen to your body and avoid overdoing it.

4. Luteal Phase (Days 15-28): Focus on Maintenance and Mobility

As you move into the luteal phase, progesterone levels rise, and oestrogen starts to drop off. This hormonal shift can make you feel a bit more sluggish, fatigued, and perhaps even bloated or irritable. Strength training during this phase can still be productive, but your performance might not be as high as it was in the follicular or ovulation phases.

What to Expect:

  • Lower energy levels: You might feel more tired or fatigued as your body prepares for the next menstrual cycle.

  • Possible mood swings and bloating: Progesterone can cause bloating, fatigue, and changes in mood, which can affect your motivation to lift.

  • Slight decrease in strength: You might notice that lifting feels harder than usual, or that you can’t lift as heavy as you did earlier in the month.

Tips for Strength Training During the Luteal Phase:

  • Focus on lighter weights or moderate-intensity exercises to avoid burnout.

  • Incorporate more mobility and stretching into your workouts to help with any joint or muscle tightness.

  • Opt for full-body workouts with a focus on endurance rather than maximum strength.

This is a good time to focus on maintenance and recovery, allowing your body to rest and recover for the next cycle.

Conclusion: Work With Your Cycle, Not Against It

Your menstrual cycle can have a significant impact on your strength training performance, but understanding how each phase affects your body can help you tailor your workouts for better results. By syncing your strength training with your natural cycle, you can make the most of your energy levels, optimize muscle growth, and prevent injury.

So, whether you’re lifting heavy during the follicular phase or taking it easy during your period, remember: listen to your body, adjust as needed, and keep training consistently. Your body is incredibly resilient, and by working with your cycle, you’ll get the most out of every workout!

Got any tips for strength training during your cycle? Drop a comment below and share your experience!

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2
Sep, 2021
Sarah Appleby is the founder and coach at Nourish & Lift.

Meet the Coach

Hi, I’m Sarah, the founder and head coach at Nourish & Lift.

 

As a mum to Ruby and Owen, a wife to Richard and a business owner, I understand that time is precious, I get it.

 

I’m not an elite athlete and I don’t train everyday.

 

I do, however, love being active and I enjoy learning new things and pushing the boundaries of my comfort zone.

 

Fitness is my happy place; it’s a time for me to simply be me.

 

And food is a HUGE part of my life, it brings me so much joy! Lol!

 

I strive to lead my happiest life and I want to help you do so too.

 

I wasn’t always a coach and I didn’t always live the healthiest lifestyle. In a previous life I was a post doc at the University of Cambridge, UK, working ridiculously long hours without any work:life balance. My research was my life – until I went on maternity leave in 2014.

 

It wasn’t until I stepped away from the lab and the pressure that comes with being a grant-funded researcher, that I realised that I wasn’t missing my job.

 

This time away, whilst on maternity leave, allowed me to reflect on what was important to me – my family, my health and my fitness – and I made it my goal to create my very own version of my healthiest, happiest life possible.

 

By changing my priorities I found myself evolving. Mindset is everything.

 

This change within myself was noticed by others – my work colleagues and my mummy friends. I soon found other women asking for my “secret”.

 

I hadn’t simply changed my diet or started a new fitness routine. It was so much MORE than that. I had completely overhauled my life – and I had created a new lifestyle that I LOVED.

 

I found so much pleasure preparing and enjoying meals made from real wholefoods. My body was thriving on the nutrients and my energy levels were at an all time high.

 

I had also swapped my cardio heavy aerobic workouts with CrossFit training, which included lots of strength and gymnastics movements, and I was amazed at how my body was feeling and looking. I couldn’t believe that I could feel so good and learn new skills like handstand push ups and strict un-assisted pull ups as a mama in my 30s.

 

One of the biggest changes I had made was to let go of any guilt. Guilt that we all feel. About eating chocolate, or avoiding a workout. Learning to let go and to own every decision I made completely changed the way I viewed myself and had a huge impact on my mindset.

 

I wanted to be able to share my “secrets” to my new-found lifestyle with other women. I wanted other women, like me, to understand that it is possible to create a lifestyle that you love, and to feel good about yourself and your body, without feeling hungry or overtraining.

 

And so Nourish & Lift was born.

 

I don’t claim to have all the answers – I simply want to share what I’ve learnt with other women who feel, very much like I did – overwhelmed, overworked, time-poor and unhappy in their own skin.

 

I want to help you declutter your life, I want to help you enjoy your fitness and I want to show you that it’s possible to eat your favourite foods guilt free!

 

This is my story towards health and happiness.

 

Reclaim control of your life and body and start your very own journey towards health and happiness today!

 

Whether you’re interested in personal training, lifestyle coaching or small group fitness training, give me a call 0436477613 or email sarah@nourishandlift.com today

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