How Strength Training Can Transform Your Life with Amanda Ford

What if our struggles with energy and physical well-being are more than just personal problems, but a conflict between our lifestyles and our body's natural needs? Brea Johnson, founder of Heart and Bones Yoga, chatted with Amanda Ford, a strength and conditioning coach known as Movement Muse, on the Heart and Bones Podcast. If you have a body, you'll want to listen as they discuss the importance of building strength and maintaining functionality as we age. While many of us have short-term goals, Amanda highlights the importance of movement for a long and healthy life.

This blog provides an overview of their conversation and serves as an additional resource for those interested in learning from Amanda or incorporating her suggestions into their personal practice. Don’t forget to listen or watch the episode to get all the great information Amanda offers!

What is Strength Training?

We have to start with the basics! Strength training involves exercises designed to improve muscle strength and endurance. Amanda explains that strength is the capacity to handle what life brings our way, and building strength is essential for maintaining muscle mass, mobility, and overall quality of life as we age.

"There is a hidden force in our lives that significantly influences our physical capabilities and overall well-being," Amanda says.

Why is Strength Training Important?

• Maintaining Muscle Mass: As we age, we naturally lose muscle mass. Strength training helps counteract this loss, keeping us strong and functional.
• Improving Mobility: Regular strength exercises enhance our ability to move efficiently and safely, reducing the risk of injuries.
• Boosting Confidence: Building strength allows us to engage in various activities with confidence, from hiking and gardening to dancing at family events.
• Enhancing Quality of Life: A strong body supports a vibrant and active lifestyle, making everyday tasks easier and more enjoyable.

Integrating Strength Training into Daily Life

• Start Small and Progress Gradually: Amanda recommends beginning with basic movements such as squats and hinges for the lower body and pushing and pulling exercises for the upper body. "We always begin where you're at," she advises, emphasizing the importance of meeting yourself where you are and trusting your abilities.
• Consistency is Key: Amanda encourages listeners to commit to strength training regularly, even if it's just two days a week. "Two moves, two days a week, is where we begin," she says, stressing that any effort to improve strength is significantly better than no effort at all.
• Focus on Quality: Quality over quantity is a core principle in Amanda's approach. She suggests starting with small weights or even bodyweight exercises and gradually increasing the load as your strength improves. The goal is to reach muscle fatigue before 16 repetitions.
• Holistic Movement Practices: Strength training is just one piece of a holistic movement practice. Amanda advocates for incorporating various forms of movement that you enjoy, whether it's yoga, dancing, or walking. Strength training supports and enhances these activities by building a robust foundation.

While the above information gets the facts across, make sure to listen to the episode as throughout the it, Amanda shares inspiring stories of clients who have regained their strength and improved their quality of life through consistent strength training. One client, in her seventies, wanted to dance at her daughter's wedding but felt unstable and scared. With Amanda's guidance, she built the strength and confidence to fully participate in the celebration.

Another client, facing a potential back surgery, was advised by a neurosurgeon to avoid surgery after witnessing his impressive functional ability, thanks to his regular strength training sessions with Amanda.