As women approach their 40s, our bodies begin to undergo significant hormonal changes, often starting as early as age 35 with the onset of perimenopause. These changes can lead to a range of symptoms, including mood swings, weight gain, and a decrease in muscle mass—known as sarcopenia. For those of us who are committed to maintaining our physical health, these changes can be challenging. But they also present an opportunity to reassess our fitness routines and adapt them to better suit our evolving needs.
My Journey: Evolving from Yoga to Somatic Strength Training
For years, my somatic practice was centered around yoga, which provided a blend of bodyweight strength training, proprioception, and a deep connection to how each movement made me feel. While this approach was deeply fulfilling, as I transitioned into my late 30s and early 40s, I began to notice that the passive flexibility emphasized in yoga was leading to unwanted pains, particularly around my left hip and sacroiliac area.
During my pregnancy, these issues became more pronounced, prompting me to explore other forms of movement. I gradually introduced Pilates and focused on walking, finding that they offered more support for my changing body. Interestingly, during my pregnancy, I completely paused my yoga practice to concentrate on Pilates, which felt more aligned with my body’s needs at the time.
After giving birth, I felt that my body needed more than just Pilates. I found myself drawn back to my fitness roots, incorporating strength training and cardiovascular workouts, particularly HIIT training with weights. Even though I had reintroduced Hatha Yoga back into my practice, I ultimately made the significant choice to step away from teaching Iyengar yoga, as I no longer felt aligned with its tradition.
Over the years, my passion for women’s health through fitness has only deepened. I’ve integrated more strength training and HIIT into my daily practice, infusing these with the somatic principles of Yoga that have always been central to my approach. This evolution has not only transformed my own health but has also strengthened my commitment to helping other women navigate their health journeys.
Why Strength Training is Essential for Women in Their 40s
As we age, our bodies naturally lose muscle mass—a process that accelerates during perimenopause and postmenopause. Research shows that women can lose up to 10% of their muscle mass during perimenopause alone. This muscle loss doesn’t just impact our physical strength and athletic performance; it also increases our risk of insulin resistance, bone loss, fractures, and chronic diseases like diabetes and heart disease.
The importance of strength training in combating these effects cannot be overstated. The World Health Organization (WHO) recommends that all adults engage in strength training for major muscle groups at moderate or greater intensity at least twice a week. The Centers for Disease Control and Prevention (CDC) also emphasizes the need for muscle-strengthening activities like lifting weights or doing push-ups at least two days a week.
For women in their 40s and beyond, aiming for the higher end of these recommendations is particularly crucial. Building and maintaining muscle through strength training can help preserve our physical resilience, enabling us to continue enjoying the activities we love while protecting our long-term health.
How to Incorporate Somatic Strength Training into Your Routine
For optimal results, consider incorporating effective Big lift strength exercises (that are home-friendly) like goblet squats (holding a dumbbell close to your chest while squatting), dumbbell presses (pressing dumbbells upward from a lying position, similar to a bench press but done on the floor or a bench), and Romanian deadlifts (a deadlift where you hinge at the hips with minimal knee bend, focusing on the hamstrings) into your routine. These exercises can be done with just a pair of dumbbells, making them accessible even if you’re working out at home. Aim for 4 to 5 sets of 6 or fewer repetitions with a weight that feels challenging but allows you to maintain good form. This is often around 85% of what you could lift for just one full, effortful repetition—known as your one-rep max (1RM). Complement these exercises with movements like lunges (stepping forward or backwards into a deep knee bend) and bent-over rows (bending at the hips and pulling dumbbells toward your waist) at a slightly lower intensity (e.g., 3 sets of 8 repetitions with a slightly lighter weight), which helps build strength and endurance.
To integrate the somatic approach, slow down each movement and focus on the sensations in your body rather than just the outcome. For example, feel the grounding in your feet during goblet squats, the muscle engagement during dumbbell presses, and the stretch in your hamstrings during Romanian deadlifts. Synchronize your breath with each movement, and pay attention to your body’s alignment and balance, enhancing proprioception.
This mindful approach allows you to connect more deeply with your body, transforming strength training into a practice that builds both physical strength and mental awareness, all without the "no pain, no gain" mentality.
The Profound Impact of Somatic Strength Training
When I began incorporating Somatic strength training and HIIT into my practice, I experienced a profound shift in both my body and mind. Not only did my yoga and Pilates practices benefit me immensely, but I also rediscovered my love for surfing. Surfing, which is essentially a form of HIIT training, became more enjoyable as my enhanced strength and endurance allowed me to paddle back to the lineup with ease and wait for waves without fatigue.
But the most significant change was in my day-to-day life. I found myself with more energy—dare I say, even more than I ever felt in my 20s and 30s. I felt more balanced, more accessible in my movements, and more connected to my body than ever before.
How I’m Integrating Somatic Strength Training into My Teaching
I’m now combining the benefits of somatic practices like Yoga, Pilates, breathwork, and meditation—which focus on how the exercise feels rather than the outcome—with the powerful effects of strength training. I’m integrating more bodyweight exercises and calisthenics into my teaching, with a stronger emphasis on raising the heart rate through cardiovascular work. This blend is at the heart of my weekly classes, which I’ve named Soul Sculpt.
My students have shared incredible feedback about how this type of training has transformed their well-being compared to practising only yoga. They tell me how amazing they feel after each class, and this reinforces my belief in the effectiveness of this integrated approach.
But this is just the beginning. I’m excited to announce that Soul Sculpt will soon be available online. In these online classes, I’ll be incorporating weight training into the Soul Sculpt sessions, combining the somatic aspects of Yoga and Pilates with the comprehensive benefits of strength and low-impact HIIT training. Additionally, I’m weaving in the feminine grace of water and the deep, elemental connection to the ocean that my two decades of surfing have instilled in me.
Soul Sculpt is a somatic body and mind awareness program designed specifically to empower women. You’ll be encouraged to maintain control, explore, observe, and learn intimately about your body and mind. It’s about shedding self-imposed limitations and emerging stronger, more resilient, and fully capable of taking care of yourself. Each session is crafted to help you build strength, enhance mobility, and foster a deep connection between body and mind. Through guided practices, you’ll discover how to synchronize your movements with your breath, harnessing the quiet power of focused, deliberate action.
Stay Connected and Join the Movement
Stay tuned for updates on when Soul Sculpt will go online. In the meantime, if you’d like to experience this practice in person, there is still one space left for the Women’s Soul Sculpt Retreat from September 14-20, for an extended 5% discount* add "Somatic Strength" to the discount code on the Enquiry form! Also there are a few spaces remain for the last Yoga, Surf & Nourish Retreat from November 16-22, where I will also teach the Soul Sculpt principles. Additionally, I’ll be resuming my weekly Soul Sculpt classes in Cantabria starting in September after the September retreat.
If you’d like more information about any of these offerings, please feel free to send me an email at shaini@yogaion.com, WhatsApp me at +34 664 201 463, or use the contact form on my website.
With love & gratitude,
Shaini
(*this discount code is not eligible with other codes)
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