🚨 Weak grip? It’s probably not just your hands that could stand to be stronger - it’s your whole body. 🚨Grip strength is a powerful indicator of overall strength. If your hands feel weak, the solution isn’t just grip exercises—it’s getting stronger everywhere.Start to make things heavier for yourself in your day to day life, like:🛒Carry all your grocery bags in one trip. 🧺Lift heavy household objects—think laundry baskets, water jugs, or even your kids! 🏋️‍♂️Start weightlifting—deadlifts, rows, and farmer’s carries build full-body strength and grip.✅Want to build real strength but don’t know what to do?Sign up for our Bone Density Mini Course at the link in bio and you’ll get 4 free videos to get you started! 📲#osteoporosis #osteoporosisprevention #osteopenia #osteopeniaprevention #womenwholift #womenwholiftheavy #bonedensity #dexascan #impacttraining #yogaforosteoporosis #pilatesforosteoporosis #buffbones #liftmortrial

I recently took a cardio dance class, and we had to do arm circles out to the sides for a long, long, long time. It’s been a long, long, long time since I did these kinds of classes on a regular basis, and though I have what I would consider much stronger arms now, it’s a different kind of strength. This meant I no longer had the same tolerance for the endurance level required to do arm circles for a long, long, long time. I would argue that the kind of upper body strength you get from weightlifting – not even necessarily heavy weightlifting – has more life carryover and relevance than bodyweight arm exercises. In life, I’m more likely to need to pick up something heavy and carry it (say, a case of seltzer water from the car to the house), or to push a carryon bag overhead into the storage compartment, than to hold my arms up and circle them for an extended period of time.I’m also a fan of avoiding the burn, so I’m more inclined to pick up a weight and get to fatigue before the burn, well, starts to burn so bad. Where do you land on the love it/leave it spectrum for this type of work? [sneak peek: we’ll be talking all about different types of strength in our Season 6 opening episode next week, so keep an eye out!] 🔗Want to learn how to lift heavier things? Get our free Bone Density Mini Course: Barbell 101 at the link in bio!

The thing about heavy lifting is that it’s going to make itself abundantly clear when you’re actually doing it. You’re not going to be able to do 10, 15, 20 reps. You’re not going to get that slow burn you feel when you hold a light weight and do a million variations on holding your arms out to the side.What you are going to feel is a lot of effort, a lot of muscle recruitment (which you don’t get with light weights), and a fast-approaching finish line. Wanna try?🔗Click the link in bio for our free Mini Bone Density Course and start your lifting journey with us!

Episode 87 dropped a few weeks ago, but we haven’t told you about it yet on here!Why challenge your grip? Why do single leg strength exercises?The answers (albeit pretty straightforward) might not be as obvious as they seem!Link in bio to listen! 👀

In a recent in-between episode of the Movement Logic Podcast, Sarah discusses a new product for osteopenia called Osteoboost, a wearable medical device that uses gentle vibrations to improve bone density and strength, offering a non-invasive alternative to traditional treatments.Sarah delves into the research behind the device, its FDA clearance, and its effectiveness compared to medication and exercise.While the device is potentially a great add-on or replacement for medication, Sarah still emphasizes the importance of heavy lifting for bone health, and expresses concerns about people relying solely on passive treatments like Osteoboost instead of engaging in comprehensive exercise routines.Comment BOOST and we’ll DM you a link to the episode!

We are halfway through this cycle of Bone Density Course: Lift for Longevity and getting ready for our next block of impact and strength exercises.Here’s a short clip of some of the impact training exercises we worked on this past block.Pogos: this Plyometric exercise is moderate intensity, and involves short ground contact times with a small amount of joint displacement.The technique is *not like jumping rope or skipping—*not a soft toe landing. Rather, *smack* the floor with the full sole of your foot. It should make a loud noise. The arm movement works in double circles—the arms sweep down to increase force into the ground to jump higher.Drop landings: this is not a plyometric exercise but rather a practice in landing stiffly after stepping off of a box.Higher intensity, plyometric variations of drop landings would including jumping upon landing (drop jumps and depth jumps).We help students scale intensity and volume with various modes of coaching, both in the live classes and in our private Facebook group.Impact training helps build bone mineral density, as evidenced by cohort studies looking at the bone density of athletes of high impact sports. Additionally, impact training was safely implemented in the LIFTMOR trial to successfully build bone in postmenopausal women with osteoporosis.We are launching our next cycle of Bone Density Course lift for Longevity this Spring! Are you on our waitlist?🔗 Link in bio to get on it. You’ll lock in the only discount with offer on the course as well as bonus education content! 👀

💪💰💪 STRENGTH SAVINGS ACCOUNTYou may already know that progressive strength training:✅improves bone density ✅fights age-related sarcopenia (the gradual loss of muscle mass over time) ✅improves balance and decreases falls riskBUT - did you know that adding strength training to your life has benefits that reach far beyond muscles and bones? 🫀🫁Heart and Cardiovascular HealthA recent study of 400,000 women showed that those who did strength training 2-3 times a week had a 30% reduction in cardiovascular mortality.30%! That’s huge, and there aren’t a lot of other interventions out there that can do that. 🥣Metabolic HealthCurrently, about 1 in 3 Americans are pre-diabetic. While all exercise helps to control blood sugar levels by clearing glucose out of the blood, recent studies have found that strength training can be more effective at this than aerobic exercise. 🧠Brain HealthStrength training increases IGF-1 levels, a hormone essential for cognitive function.Studies show the best results come from mixing strength and aerobic training, with sprints or high-intensity intervals offering even greater brain health protection. Every time you lift weights, you’re making a deposit into your strength savings account that will reap benefits for your whole body long term. And if you’d like to get serious about your health and longevity, you’ll want to get on our Wait List for the next Bone Density Course: Lift for Longevity that starts in May 2025.Click the link in bio!

Did you know we now have a #bulky coffee mug? Now you can caffeinate AND celebrate muscles as you wake up!This merch was requested by friend of the pod @adammcateepilates. ❤️Shop our store via the link in our bio. 👀

📞PELVIS TELEPHONE📞it’s easy to see how, without proper instruction, a simple cue like “bring your hips forward” could have a myriad number of interpretations.This is why coaching is important!In our Bone Density Course, participants get live feedback during class and can submit videos of themselves doing their lifts for feedback as well.Interested? Sign up for our free Mini Bone Density Course and get access to the only discount for the full course in May!

Influencers gonna be influencing. Be careful who you take influence from.Want us to influence you? Warning: you might get strong AF.Get on our mailing list. We send 🔥 content out almost every week.Also, when you sign up, you’ll get our FREE Bone Density Mini-Course: Barbell 101 to get you started with barbells and lifting heavy. 💪🔗 in bio, go get it! You’ll also get on the list for the only discount available for the Spring 2025 cohort!

Strength training is one of the most under-rated anti-aging habits there is.Wanna get started with strength?Grab our Free Mini Course: Barbell 101!Link in bio 👀

Are you showing up to strength train and “winging it”? Are you “feeling it out” with zero reference point as to how it felt or went last week? Do you think you’ll remember what you did for next time? (You won’t. Not in detail, at least.)Stop wasting time.One of the main reasons people say they don’t strength train is they don’t have time.Maybe they’d have more time if they stopped wasting it, and instead made noticeable progress with the little time they had.It doesn’t take much time to make the type of strength gains you can see on paper.Get organized. Get systematic. Keep an eye on progressing—weight, reps, sets.WRITE THAT SHIT DOWN.What you did in the past guides what you do in the future.Progressive overload is about the changes lifting weights makes to your body. If you don’t have any record of that, you’re not gonna get as strong as you could with the time you have.Want a free Bone Density Mini-Course: Barbell 101 to get you started with barbells and lifting heavy? We’ll teach how to write that shit down, too. 💪🔗 in bio, go get it! You’ll also get on the list for the only discount available for next spring’s cohort.