In recent years, there’s been a palpable shift in the fitness landscape for women. Gone are the days when calorie counting and striving for a slender figure at any cost dominated the narrative. Today, the focus is more empowering, with an emphasis on strength training and holistic health. This evolution reflects a broader change in how women approach their well-being, prioritizing strength, functionality, and overall health over mere aesthetics. Let’s explore why strength training has taken center stage and how moving away from calorie counting is fostering a more positive and sustainable approach to fitness.

The Rise of Strength Training

Strength training was once considered the domain of men. Traditionally, strength training might conjure images of heavy weights and bodybuilding. However, modern fitness paradigms expand this definition to include any exercise that improves strength, endurance, and muscle tone. For many women, this includes more accessible forms of strength training like Reformer Pilates, Power Yoga, Barre Strong, Barre and HIIT.  Now you might be thinking, there’s no way Reformer Pilates, Power Yoga and Barre can be considered strength training. Here’s where you’ll find The Yoga Barre Pilates Studio is different! Our Jump + Sculpt Reformer PIlates sessions are athletic reformer sessions where our instructors vary spring loads and use heavier dumb bells and throw in a little HIIT. Barre and Barre Strong are not your average barre classes - we promise! Our barre classes are barre fitness classes, and we have so many comments after classes from women saying they had no idea barre was such a workout! Barre Strong is a specialty class that can only be found at The Yoga Barre Pilates Studio. In this class, heavier weights are used throughout class, moving at a controlled pace in an interval method and, of course, incorporates HIIT. And if you’ve done Power Yoga, you know how much strength is required and how strong the body becomes over time. Here’s why strength training is gaining traction:

• Enhanced Metabolic Rate: Muscle burns more calories at rest compared to fat. Strength training helps build muscle mass, which in turn boosts the metabolic rate, aiding in more effective weight management and energy utilization.

• Better Posture and Reduced Risk of Injury: Strengthening the core and the muscles stabilize your entire body, improving posture and reducing the risk of injuries, a significant concern as one age

• Mental Health Benefits: The empowerment that comes from getting stronger is unparalleled. Strength training has been shown to improve mental health by reducing symptoms of anxiety and depression, boosting self-esteem, and enhancing cognitive function.

Moving Beyond Calorie Counting

For decades, calorie counting was the go-to method for women aiming to lose weight or maintain their physique. However, this approach often led to an unhealthy obsession with numbers. Moreover, calorie counting focuses solely on the quantity of food, neglecting the quality and nutritional value essential for a healthy body and mind.The shift away from calorie counting towards a more holistic approach to health emphasizes the importance of nourishing your body with nutrient-dense foods. Instead of obsessing over calories, the focus is on fueling your body for strength training and recovery, ensuring you get a balance of macronutrients (proteins, fats, carbohydrates) and micronutrients (vitamins, minerals).

Practical Tips:

• Start Slowly: If you’re new to strength training, begin with low-impact options and build a foundation of strength and flexibility

• Consistency is Key: Aim for at least three sessions per week to see significant improvements in strength and overall health.

• Mix It Up: Keep your routine interesting by incorporating various types of classes. This not only keeps you engaged but also challenges different muscle groups. At The Yoga Barre Pilates Studio, you can mix it up with a wide array of classes and instructors, including Yoga, Power Yoga, Barre, Barre Strong, and Jump + Sculpt Reformer, with a team of 10 experienced instructors each offering their own individual teaching styles. Our studio prides itself with the unique ability to offer classes that check off all the boxes in what clients are looking for: strength training, flexibility work, and de-stressing. Class diversity in one studio is hard to find, but we’ve got it at The Yoga Barre Pilates Studio!

• Focus on Nutrition: Support your routine with a balanced diet rich in protein, healthy fats, and carbohydrates. Nutrient-dense foods like lean meats, whole grains, and fresh vegetables will fuel your workouts and recovery.

• Listen to Your Body: Rest when needed and adjust your workouts according to how you feel. Overtraining can lead to burnout and injuries. Consider incorporating an active recovery yoga class like Flexibility and Flow or Form and Flow at the studio. These classes move at a slower pace and emphasize stretching and relaxation, providing your body with the care it needs to recover and rejuvenate. Again, we're proud to offer a variety of class offerings to support your fitness journey.

The shift towards strength training and holistic health reflects a more empowering and sustainable approach to fitness for women. By focusing on what our bodies can do rather than just how they look, we foster a healthier relationship with exercise and nutrition. This paradigm shift doesn't just change bodies; it promotes a sense of strength, capability, and well-being... things we could all use a little more of!

Photography by Heather Gillich