Strength Training
Key Summary
Strength training is one of the most beneficial things you can do for your long-term health, particularly for increasing bone density.
Classes are a great way to start. You get the technique, the accountability and the community all in one.
You don't need to be strong to start. You just need to start.
The judgment I expected in the gym largely doesn't exist.
It has a domino effect. Better exercise leads to better sleep, better food choices and better focus at work.
ClassPass is a great way to try multiple gyms and classes before committing to one.
How It Started
How It Started
I spent a long time convincing myself that strength training just wasn't for me.
I've never been naturally strong. As someone who continues to struggle with opening most jam jars and water bottles, this weakness was something I'd become very adept at accepting and working around.
The extent of upper-body weakness would often surprise people. I play a lot of sports and keep active, but my body is much better built for speed and agility than for strength. Team sports were always my thing, and the idea of going to a gym to lift weights so 'late in life' sounded boring and a little intimidating.
What changed my mind was a combination of getting slightly older and hearing more about the relationship between strength training and long-term health. Women are significantly less likely to engage in strength training than men, and it's that gap which contributes to the steeper decline in bone density many women experience after 30. Over time, that affects mobility, increases the risk of falls and fractures, and reduces quality of life in ways that are easy to underestimate when you're younger.
I decided it was time to challenge my assumptions about the gym.
Practically, it also appealed for more straightforward reasons. The gym is something I can access before work or during lunch, unlike team sports, which typically happen in the evening. Having that flexibility made it feel sustainable and gave my days a structure that evening sport never quite managed.
The Experience
I ended up joining Move More Fitness on Hotwells Road, a gym close to where I live that runs a variety of classes throughout the week.
I've only ever done classes there rather than solo gym sessions, and for me that's been the right call. Having a set time to show up, a teacher to guide the technique and a group of people around you makes a real difference. It stops feeling like something you have to drag yourself to and starts feeling like something you actually want to show up for.
I found the gym through ClassPass, an app that gives you access to multiple gyms and fitness studios in your area. Through it I've also been swimming, done yoga and tried out a few other classes. But Move More is the one I keep coming back to, partly because of the variety they offer (strength and conditioning, yoga, kickboxing and more) and partly because of the people.
A typical strength and conditioning session mixes endurance with strength training. You'll do higher reps on lighter weights alongside some cardio, working through different areas of the body across the session. Arms, shoulders, back, legs, glutes and abs. No 2 sessions have been the same so far, which keeps it interesting.
When I first started, I was using 2.5kg weights or just bodyweight. I can now do 6kg in both arms and have a noticeably stronger core, which shows up in exercises like planks. I was surprised at how quickly my body adapted and how fast I was able to add weight to my sets.
One thing I didn't expect was that my legs, which I'd always assumed were my strongest body part, have actually been harder to train than my arms. Lunges are, at times, brutal, and a big squat set is exhausting. Some of the arm exercises I'd been dreading turned out to be the easier ones.
I was also surprised by how non-judgmental the environment is. I'd expected to feel out of place, particularly around the weights. That really hasn't been the case. If anything, I've been one of the younger people in the class, and the sessions are majority female, which I hadn't anticipated either. Everyone's so supportive and on their own journey with it, so it doesn't feel like there's any judgement
What I Took Away
The thing that surprised me most wasn't the physical changes, although those have been noticeable. It was the knock-on effect on everything else.
Since going to the gym consistently, I find myself more focused at work after a morning session. I make better food choices as I don't want to undo the effort I've put in. Find myself sleeping better. Hold myself to a higher standard, and my posture has improved. I feel more confident in myself more generally, and am more decisive in my decision-making.
It's one of those changes that has snuck up on other areas of my life without me really noticing it until I looked back.
The social side of it has been an unexpected bonus too. I've made a really nice group of friends through the gym, including two girls who live on my street, only 3 doors down! We've since gone surfing together, for drinks, and even a life drawing class.
Honestly, I won't lie and say I look forward to each session. It's about 50/50. I still don't get the same buzz from strength training that I get from team sports or running. Not yet, anyway. But I like how it makes me feel after.
When you're used to doing hard things physically, the hard things elsewhere feel a little more manageable.
Committing to classes gives me a structured routine that I can stick with. Without that accountability, I don't think I'd be nearly as consistent. Signing up means there's one less decision to make later in the week.
If you've been putting the gym off because it sounds boring or intimidating, I'd say try a few classes at different gyms before you write it off. It took me a couple of attempts before I found a gym and a class that felt like the right vibe for me, but I'm so glad I stuck with it.
Special Thanks
To Chris, Sally, Paula and all the instructors at Move More Fitness on Hotwells, for creating such an inclusive and welcoming environment. If you're based in Bristol (UK) and looking for a gym that is community-led, I'd highly recommend giving them a try. You can find them at movemorefitness.co.uk.
To ClassPass, for making it so easy to try different gyms and classes before committing to one. It's a really good way to find what works for you without locking yourself into a membership straight away.
And finally, to the Bristol Gym Gals on my road, for showing up and being as keen for a post-workout ice cream as they are for a strength and conditioning session haha
Strength Training
Key Summary
Strength training is one of the most beneficial things you can do for your long-term health, particularly for increasing bone density.
Classes are a great way to start. You get the technique, the accountability and the community all in one.
You don't need to be strong to start. You just need to start.
The judgment I expected in the gym largely doesn't exist.
It has a domino effect. Better exercise leads to better sleep, better food choices and better focus at work.
ClassPass is a great way to try multiple gyms and classes before committing to one.
How It Started
How It Started
I spent a long time convincing myself that strength training just wasn't for me.
I've never been naturally strong. As someone who continues to struggle with opening most jam jars and water bottles, this weakness was something I'd become very adept at accepting and working around.
The extent of upper-body weakness would often surprise people. I play a lot of sports and keep active, but my body is much better built for speed and agility than for strength. Team sports were always my thing, and the idea of going to a gym to lift weights so 'late in life' sounded boring and a little intimidating.
What changed my mind was a combination of getting slightly older and hearing more about the relationship between strength training and long-term health. Women are significantly less likely to engage in strength training than men, and it's that gap which contributes to the steeper decline in bone density many women experience after 30. Over time, that affects mobility, increases the risk of falls and fractures, and reduces quality of life in ways that are easy to underestimate when you're younger.
I decided it was time to challenge my assumptions about the gym.
Practically, it also appealed for more straightforward reasons. The gym is something I can access before work or during lunch, unlike team sports, which typically happen in the evening. Having that flexibility made it feel sustainable and gave my days a structure that evening sport never quite managed.
The Experience
I ended up joining Move More Fitness on Hotwells Road, a gym close to where I live that runs a variety of classes throughout the week.
I've only ever done classes there rather than solo gym sessions, and for me that's been the right call. Having a set time to show up, a teacher to guide the technique and a group of people around you makes a real difference. It stops feeling like something you have to drag yourself to and starts feeling like something you actually want to show up for.
I found the gym through ClassPass, an app that gives you access to multiple gyms and fitness studios in your area. Through it I've also been swimming, done yoga and tried out a few other classes. But Move More is the one I keep coming back to, partly because of the variety they offer (strength and conditioning, yoga, kickboxing and more) and partly because of the people.
A typical strength and conditioning session mixes endurance with strength training. You'll do higher reps on lighter weights alongside some cardio, working through different areas of the body across the session. Arms, shoulders, back, legs, glutes and abs. No 2 sessions have been the same so far, which keeps it interesting.
When I first started, I was using 2.5kg weights or just bodyweight. I can now do 6kg in both arms and have a noticeably stronger core, which shows up in exercises like planks. I was surprised at how quickly my body adapted and how fast I was able to add weight to my sets.
One thing I didn't expect was that my legs, which I'd always assumed were my strongest body part, have actually been harder to train than my arms. Lunges are, at times, brutal, and a big squat set is exhausting. Some of the arm exercises I'd been dreading turned out to be the easier ones.
I was also surprised by how non-judgmental the environment is. I'd expected to feel out of place, particularly around the weights. That really hasn't been the case. If anything, I've been one of the younger people in the class, and the sessions are majority female, which I hadn't anticipated either. Everyone's so supportive and on their own journey with it, so it doesn't feel like there's any judgement
What I Took Away
The thing that surprised me most wasn't the physical changes, although those have been noticeable. It was the knock-on effect on everything else.
Since going to the gym consistently, I find myself more focused at work after a morning session. I make better food choices as I don't want to undo the effort I've put in. Find myself sleeping better. Hold myself to a higher standard, and my posture has improved. I feel more confident in myself more generally, and am more decisive in my decision-making.
It's one of those changes that has snuck up on other areas of my life without me really noticing it until I looked back.
The social side of it has been an unexpected bonus too. I've made a really nice group of friends through the gym, including two girls who live on my street, only 3 doors down! We've since gone surfing together, for drinks, and even a life drawing class.
Honestly, I won't lie and say I look forward to each session. It's about 50/50. I still don't get the same buzz from strength training that I get from team sports or running. Not yet, anyway. But I like how it makes me feel after.
When you're used to doing hard things physically, the hard things elsewhere feel a little more manageable.
Committing to classes gives me a structured routine that I can stick with. Without that accountability, I don't think I'd be nearly as consistent. Signing up means there's one less decision to make later in the week.
If you've been putting the gym off because it sounds boring or intimidating, I'd say try a few classes at different gyms before you write it off. It took me a couple of attempts before I found a gym and a class that felt like the right vibe for me, but I'm so glad I stuck with it.
Special Thanks
To Chris, Sally, Paula and all the instructors at Move More Fitness on Hotwells, for creating such an inclusive and welcoming environment. If you're based in Bristol (UK) and looking for a gym that is community-led, I'd highly recommend giving them a try. You can find them at movemorefitness.co.uk.
To ClassPass, for making it so easy to try different gyms and classes before committing to one. It's a really good way to find what works for you without locking yourself into a membership straight away.
And finally, to the Bristol Gym Gals on my road, for showing up and being as keen for a post-workout ice cream as they are for a strength and conditioning session haha