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It’s no secret in 2025 that stronger muscles lead to longer life.
If you’re a woman in perimenopause, postmenopause or anything in between, this is no surprise to you. I think we are very aware of it, but let’s unpack how weight lifting treats and prevents chronic diseases.
At any age, we need stronger muscles for a longer life. Not just for aesthetics, but for functionality and independence.
My Guest:
A longtime Vanity Fair contributing editor, Michael Joseph Gross has published investigative reporting, essays, and books about culture, technology, politics, religion, and business. He was raised in rural Illinois and lives in New York City.
Questions We Answer in This Episode:
- [00:04:31] – How did this become a topic of interest to you personally?
- [00:07:54] – Let’s connect strength training to prevention and treatment of illnesses often associated – even accepted – with aging?
- [00:20:17] – Weight training has been shown to decrease anxiety and to have positive effects on risk of Alzheimer’s or type 3 diabetes, can you explain for the listeners?
- [00:26:31] – How has the work of Dr. Maria Fiatarone Singh showed that weight training may reduce the risk of Alzheimer’s?
- [00:33:13] – Why is lifting heavy important? Do you worry that leading with “lift heavy” intimidates women? What did you uncover as evidence that it is never too late to start progressive strength training?
Why Strength Training?
- Strength training changes more than just your body—it’s internal too.
- It’s not about looking stronger—it’s about being stronger.
- Adolescence and menopause are both times when women feel their bodies are changing without their consent. Strength training gives back a sense of control, capability, and power.
Stronger Muscles Longer Life At Any Age
Strong in Adolescence:
- Peak bone mass forms in youth—strength training in adolescence builds lifelong health.
- A 10% increase in bone mass reduces future fracture risk by more than 50%.
Strong in Midlife:
- Dr. Maria Fiatarone Singh, geriatrician and professor in Sydney, Australia, found that even 90+ year-olds can gain muscle mass with high-intensity training.
- Weight training can treat and prevent nearly all chronic diseases.
Stronger Muscles Through Weight Lifting Treats and Prevents These Diseases:
- Type 2 Diabetes
- Heart Disease
- Osteoporosis
- Depression and Anxiety
- Insomnia
- Osteoarthritis
- Frailty
- Dementia & Alzheimer’s
- Blood Pressure and Cholesterol
- Fall Risk
Periodization & Smart Strength Training:
- Periodization: Cycles of high effort, deloading, and rest.
- Women (especially Type A) tend to push too hard—leading to burnout or injury.
- Strength training should energize you, not exhaust you.
- Part of lifting heavy is lifting light.
- The goal: Live better, not just lift more.
Ancient Greek Lesson: The Right Time to Train
- Greek word kairos = the “opportune moment” for action.
- Good training is about doing the right thing at the right time.
- Don’t blindly follow a plan. Train for your body today.
Connect with Michael:
- Website – Michael’s Website
- Instagram – @MichaelJosephGross
- X – @M_J_Gross
- TikTok – @MichaelJosephGross
Other Episodes You Might Like:
- Previous Episode – 5 Things I Would Do If I Were Tired All the Time
- Next Episode – What Is Sarcopenia and How to Avoid Sarcopenia In Menopause
- More Like This – What’s Best Total Body or Split Routine in Menopause
Resources:
- Tune in to the upcoming Flipping 50 Masterclass.
- Don’t know where to start? Book your Discovery Call with Debra.
