Move Smarter, Not Harder: Unlocking Strength and Endurance with Tailored Fitness

The more I learn about exercise and movement the more I know it’s not about exercising harder, but exercising smarter. Whether you’re overtraining or under-prioritising strength work, getting the balance right is key to optimising fitness. What we want to aim for is a workout routine that maximises strength, endurance, and overall health without burning out.

What’s Out:

• Overtraining without proper recovery: 

Dr. Stacy Sims highlights that women, in particular, should avoid "train more, eat less" approaches. 

Overtraining without considering recovery needs, especially during different phases of the menstrual cycle, can disrupt hormone balance and increase the risk of injury.

• Focusing only on cardio: 

Fitness experts and athletes, Layne Norton and Andy Galpin both emphasise that while cardio is essential, over-reliance on it neglects strength training, which is critical for long-term metabolic health and body composition. 

Cardio alone won’t preserve lean muscle mass, which is vital for metabolic health and longevity. 

What’s In:

• Incorporating strength training: 

Resistance training boosts metabolism, increases muscle mass, and promotes fat loss, making it a key component of any balanced fitness routine. 

When we regularly engage in strength training we build functional strength and resilience, supporting both short-term fitness goals and long-term health.

• Cycle-based training for women:

Female fitness is different to men’s. Women’s hormonal fluctuations during their menstrual cycle will influence the kinds of training they can do well. 

Adjusting the intensity of training during different phases to maximise results and prevent overtraining is important. 

• Daily movement beyond the gym: 

Incorporating low-intensity, daily activities like walking or stretching into your routine. 

These non-exercise activities keep the body moving and enhance recovery without stressing the body.