Bill Sias MPHC, Pn1, SFMA, FMSC2, YBT, FCS, M-CPT

This blog post was written by request. If you have something you’d like me to write about, please feel free to contact me.

Let’s talk about protein — the macronutrient that’s been misunderstood, overhyped, and under-consumed (especially by women over 40 who were told for decades to “watch calories” instead of build muscle).

What Protein Actually Does

Protein isn’t just for bulking up. It’s literally what your body is made of — skin, hair, nails, hormones, enzymes, neurotransmitters, and most importantly for our purposes, muscle. When you lift something heavy, walk up stairs, or recover from surgery or illness, it’s protein that helps you rebuild, repair, and keep moving.

But not just any protein.

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Amino Acids: Protein’s Lego Bricks

Proteins are made up of amino acids — kind of like Lego bricks for your body. There are 20 of these little guys, and 9 of them are considered Essential Amino Acids (EAAs). “Essential” means your body can’t make them — you have to get them from food.

Those 9 EAAs are the real MVPs when it comes to:

• Building and preserving muscle
• Supporting immune function
• Helping you recover from workouts or injuries

You’ll sometimes hear about “complete proteins.” That just means the food contains all 9 essential amino acids in decent amounts. Think animal foods: meat, eggs, fish, dairy.

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Whole Foods vs. Supplements: Who Wins?

Protein powders and bars can be convenient, but how do they actually stack up against real food?

Protein Per Serving (in grams):

Here’s a quick snapshot:

You don’t have to live on shakes and bars — most people can hit their goals with normal meals. But supplements are useful tools when time, appetite, or energy are short.

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Essential Amino Acid Showdown

But let’s dig deeper. How do real foods compare to supplements in terms of quality? That’s where EAAs matter most — particularly leucine, the amino acid that flips the switch on muscle growth.

Chicken vs. Whey:

Whey isolate delivers more leucine per gram than most whole foods, which makes it a killer post-workout option. But whole foods still bring iron, zinc, B vitamins, and satiety to the table.

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Lean Beef vs. Whey:

Let’s bring beef into the ring. It’s a favorite among primal eaters and delivers a ton of value beyond protein alone.

Lean beef is no slouch — it gives you solid EAA coverage and bonuses like heme iron and natural creatine. Whey still wins for speed and convenience, but beef brings ancestral firepower.

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How Much Protein Do You Really Need?

Forget the old-school “0.8 grams per kilogram of body weight.” That’s the minimum to not fall apart.

If you want to thrive, preserve lean mass, age well, and actually feel strong?

• 1.6–2.2 grams per kilogram of body weight is the sweet spot (that’s ~0.7–1.0g per pound).
• Aim for the higher end if you’re:
  • Over 40
  • Dieting or trying to lose fat
  • Lifting weights (which you should be!)
  • Recovering from illness or injury

Example:

A 150 lb woman should aim for 105–135 grams of protein per day. That’s:

• 3 eggs in the morning (18g)
• Chicken salad for lunch (30g)
• Greek yogurt or cottage cheese snack (20g)
• Steak or salmon at dinner (40g)
• Maybe a protein shake post-workout (20–25g)

Totally doable — and your muscles, metabolism, and mood will thank you.

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Key Takeaways

• Protein builds everything — muscles, hormones, immune cells, and more.
• Prioritize complete proteins with all 9 essential amino acids.
• Food first, but smart supplements can help fill the gaps.
• Most people need more protein than they think — especially over 40.

Reach out anytime—we’re here to help. Contact us for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Because Practical Strength Beats Pretty Weakness Every Time

Bill Sias MPHC, Pn1, SFMA, FMSC2, YBT, FCS, M-CPT

Let’s get one thing straight:
If your workouts leave you looking good in selfies but unable to carry your groceries without groaning, we’ve got a problem.

🐰 Gym Bunnies: The Mascot of Fluff

Gym bunnies bounce from elliptical to booty band to 3-pound dumbbell curls with the goal of “toning”—whatever that means. They sweat, they pose, and they avoid lifting anything that might leave a mark.

But when it comes to actual life strength?
Let’s just say you don’t want one pulling your stuck wheelbarrow out of the mud.

🐄 Farm Animals: The Masters of Useful Strength

Now picture a farm animal. Not glamorous. Not graceful. But strong as heck.

They squat, push, pull, carry, drag—and not because it’s leg day. It’s just what they do. And that’s the vibe we want: not ornamental, but functional.

Here’s the Case for Farm Animal Fitness:

1. You don’t need a new workout. You need a better reason.
Farm-strong isn’t about chasing a look. It’s about building a body that can do stuff—like carry a 40-lb kid, haul mulch, or wrestle your dog into the bathtub.

2. “Tone” is just marketing code for “don’t get too strong.”
The truth? Muscle tone is just muscle. Period. You want to look better, feel better, age better? Build more of it.

3. Pretty is fragile. Strong is sustainable.
A gym bunny might crush a step class, but can she recover from a slip on the ice? Can she prevent one in the first place? Muscle is injury insurance. Use it or lose it.

4. Life doesn’t happen in perfect form.
Farm strength trains you in weird angles, real-world balance, and doing hard things without warm-up music and perfect lighting.

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So What Should You Be Doing Instead?

• Deadlifts – because picking stuff up is a basic human right
• Loaded carries – if you’ve ever had a Costco run, you know
• Squats – your joints will thank you at 80
• Push-ups – not from the knees, you’re not made of porcelain
• Sled work or farmer’s walks – aka “functional badassery”

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Final Thought:

You weren’t born to bounce around doing cardio in cute shoes.
You were built to thrive. To carry, climb, move, and live.
So ditch the fluff.
Train like a farm animal.
Strong. Capable. Unshakable.

Reach out anytime—we’re here to help. Contact us for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, SFMA, FMSC2, YBT, FCS, M-CPT

Let’s get real—if you’re still drinking calories, it might be time to have the talk.

No, not that talk. The one about how liquid calories sneak into your diet like ninjas, wreck your blood sugar, and leave you hungrier than before.

1. Your Body Doesn’t “Register” Liquid Calories the Same Way

You could slam a 300-calorie smoothie in 90 seconds. But if I handed you the same ingredients to chew—half a banana, a scoop of almond butter, some coconut milk—you’d be full halfway through. That’s the problem.

Liquid calories don’t trigger the same fullness signals as solid food. So you eat (or drink), and then you still want to eat.

2. Liquid Calories = Blood Sugar Whiplash

Most drinks—even the “healthy” ones like oat milk lattes or fresh-pressed juices—are loaded with sugar. That means you spike your blood sugar, then crash, then crave more junk. It’s a rollercoaster your metabolism did not sign up for.

Especially if you’re trying to lean out or manage hormones (hello perimenopause), stable blood sugar is your best friend. Drinks like juice and soda are its worst enemy.

3. There’s No Chewing, No Satisfaction

Chewing slows you down. It signals your brain that food is coming. It’s one reason I teach the “Fork Putdown” drill—because eating slower helps people eat less.

When you drink your calories, there’s no chewing, no pause, no satisfaction. Just a quick gulp and a sugar rush. You’re left thinking, “What else can I snack on?”

4. You Can Get the Same Nutrients From Real Food

Want antioxidants? Eat berries. Want calcium? Eat sardines or leafy greens. Want protein? Try eggs, meat, or a handful of nuts (not nut milk—don’t get me started).

You don’t need a $9 kale-celery-spinach juice to get your vitamins. You need a plate and a fork.

5. It’s Easy to Overdo It

If you’ve ever tried to track your intake, you know how easy it is to forget the vanilla latte, the post-workout shake, or the glass of wine (or three). Liquid calories are the ultimate stealth bomb. And they add up fast.

Want a simple habit that works across nearly every dietary approach? Stop drinking your calories.

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What to Drink Instead

• Water (bubbly, flat, with lemon, whatever works)
• Coffee or tea (without sweeteners or milk alternatives)
• Bone broth (especially in colder months)
• Electrolyte drinks (think LMNT)

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Bottom line: Chew your food, sip your water, and don’t let your calories hide in your cup.

Reach out anytime—we’re here to help. Contact us for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, SFMA, FMSC2, YBT, FCS, M-CPT

Why Muscle Matters More Than You Think (Especially Over 40)

Let’s be real — nobody gets excited about shrinking. Not in the gym, not in life, and definitely not in their jeans.

But somewhere along the way, we started praising smallness like it’s the holy grail. “Tone, not bulky.” “Just a little tighter.” “I don’t want to get too strong.”

Yeah, yeah. Meanwhile, the rest of your body is yelling: Please, for the love of glutes, give me some muscle.

Here’s the truth: big butts, strong backs, thick thighs, and powerful legs aren’t just sexy — they’re functional. They’re foundational. They’re survival tools in the modern world, especially if you’re a woman over 40 who wants to feel good, move well, and not fall apart by 90.

Glutes Are the New Abs

When someone says “core,” most people think abs. But your real power center is south of that — your glutes. Big, strong butt muscles are the secret to:

• Low back health
• Hip stability
• Walking without waddling
• Getting up off the floor like a badass

Small, weak glutes? That’s a fast-track to pain, stiffness, and eventually needing help to get off the toilet. Not cute. Not strong. Not sustainable.

Lifting Heavy Is the Ultimate Anti-Aging Serum

You can spend hundreds on collagen, retinol, or whatever the latest biohacking gadget is. But if you’re not lifting, you’re missing the real fountain of youth.

Muscle is metabolic gold. It:

• Raises your resting metabolism
• Supports your joints
• Improves insulin sensitivity
• Helps you carry all the groceries in one trip like the legend you are

And guess what builds muscle? Not cardio. Not Pilates. Not “toning.”
You need resistance. Intensity. Challenge. Load.

Shrinking Isn’t a Strategy

If your whole fitness journey is about being smaller, you’re playing a losing game.

Bodies change. Hormones shift. Life gets harder. The stronger you are, the more you can carry, handle, and enjoy. Muscle is the armor that lets you stay in the game.

And yes, that means you might not be a size two. Who cares? You’ll be the one with the muscle, the energy, and the ability to pick up your grandkids — or a barbell — without thinking twice.

Stop Chasing Skinny. Build a Butt.

Look, the world doesn’t need more tiny. It needs more women who own their strength, train with purpose, and stop apologizing for taking up space.

Big glutes, big lifts, big energy. That’s the vibe.

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Want to build strength, muscle, and a life that doesn’t revolve around dieting? Come train with us at The Bar & Plate.

We coach real people, with real lives, who are ready to stop shrinking and start thriving. Reach out anytime—we’re here to help. Contact us for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, SFMA, FMSC2, YBT, FCS, M-CPT

If I had a dollar for every time a client said,

“I was doing great… until I messed up and stopped,”
I’d be retired somewhere warm, living off beef liver, bone broth, and spring water.

Let’s get this out of the way:
You do not need to be perfect to get healthy.
In fact, trying to be perfect is probably what’s keeping you stuck.

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The Myth of “All or Nothing”

We’ve been sold this lie that if you can’t do it all the way, all the time, you shouldn’t do it at all.

Missed a workout? Might as well skip the whole week.
Ate a cookie? May as well face-plant into a pizza and start “fresh” on Monday.

That’s like throwing your phone in the trash because you dropped it once.
You wouldn’t do that—so why do it with your health?

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Real Progress Is Messy

Here’s a secret: my most successful clients?
They screw up. A lot.
They miss workouts. They eat birthday cake. They lose steam.

But the difference?
They show back up. They don’t hit the eject button every time life gets inconvenient.

Progress doesn’t come from perfect weeks.
It comes from imperfect years stacked with better choices than before.

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Try This Instead: The 80% Rule

You don’t need to be flawless—you need to be consistent-ish.

If you can hit your workouts 3–4 days a week, eat mostly real food, and walk more days than not?
You’re in the game.

You don’t need gold stars.
You need sleep, Reps. Meals. Fork Putdowns. Repeat.

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What to Do After You “Mess Up”

Didn’t eat the way you wanted to today?
Didn’t move?
Didn’t drink any water unless it had coffee or wine in it?

Okay. Cool.

Now what?

Here’s what to do next:

1. Take a breath.
2. Don’t punish yourself.
3. Get curious—not judgmental.
4. Then go eat some protein and drink a glass of water.
5. Move your body—just a little. Five minutes is enough.

Falling off isn’t failure.
Staying off is.

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Your Health Is Built in the Middle Ground

Not on perfect days.
Not on major overhauls.
And definitely not on starting over every Monday.

It’s built in the in-between.
The “I did something” days.
The “I’m trying again” days.

So, no—you don’t need to be perfect.
You just need to be a little stubborn, a little forgiving, and a lot more consistent than you used to be.

You in?

Reach out anytime—I’m here to help. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, SFMA, FMSC2, YBT, FCS, M-CPT

April is Parkinson’s Awareness Month, and it’s a great reminder that strength and health aren’t just about muscles and diets—they’re about resilience, awareness, and compassion, too.

Parkinson’s Disease (PD) is sneaky. It often starts quietly—stiffness, maybe some balance issues. But beneath the surface, it’s constantly trying to erode independence, movement, and confidence. Yet, there’s good news: exercise, nutrition, and lifestyle choices have powerful roles in managing PD.

Think of managing Parkinson’s like keeping an old car running smoothly. Sure, you can’t stop the mileage from adding up, but regular maintenance can dramatically extend the quality of the ride. Exercise, especially strength training, balance work, and mindful movement (think tai chi), is your tune-up. It boosts dopamine levels, enhances neural connections, and helps maintain independence.

Diet is your premium fuel. A balanced, nutrient-rich diet—particularly one emphasizing anti-inflammatory foods (hello, Paleo!)—can help manage symptoms. Cutting sugar, reducing processed foods, and emphasizing whole, nutrient-dense choices can make a real difference in how someone with PD feels day-to-day.

Supporting Parkinson’s research is essential. Foundations like the Davis Phinney Foundation, the Michael J. Fox Foundation and the Parkinson’s Foundation tirelessly fund studies, raise awareness, and provide invaluable resources for those affected. Donations, volunteering, or even simply spreading awareness about their work can accelerate breakthroughs and bring us closer to better treatments—and hopefully, one day, a cure.

And let’s talk community. Parkinson’s is not a solo journey. Whether you’re a person living with PD, a caretaker, or a friend, connecting with others who understand is powerful medicine. This month, take time to learn more, reach out, and lend support. Every step—big or small—makes a difference.

Parkinson’s may change the game, but it doesn’t have to end it. Let’s stay informed, stay active, and stay connected. Together, we’re stronger.

Got questions or need guidance on integrating nutrition and fitness into Parkinson’s care? Reach out anytime—I’m here to help. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, SFMA, FMSC2, YBT, FCS, M-CPT

Once upon a time, our ancestors prized tallow—the rendered fat from beef or mutton—for its versatility, nourishment, and, let’s be honest, pure deliciousness. Today, we’re rediscovering what grandma always knew: tallow isn’t just old-school, it’s a modern marvel hiding in plain sight.

What Exactly is Tallow?

Tallow is rendered animal fat, traditionally made from beef suet. It’s creamy white, shelf-stable at room temperature, and packed full of nutrients like vitamins A, D, E, and K2. Unlike many modern cooking oils, tallow is naturally stable, free from harmful trans fats, and ideal for high-heat cooking.

Think of tallow as the dependable friend who shows up early, stays late, and always helps you move that heavy couch—reliable, practical, and always underrated.

The Grass-Fed Advantage

Choosing tallow from grass-fed cattle significantly ups the nutritional ante. Grass-fed beef tallow is richer in beneficial nutrients, including omega-3 fatty acids, conjugated linoleic acid (CLA), and antioxidants like vitamin E. These compounds support heart health, reduce inflammation, and provide superior skin nourishment compared to tallow from conventionally raised animals.

Cooking with Tallow: Taste the Difference

Tallow is to cooking what butter is to toast: essential and transformative. Here’s why you’ll want to invite it into your kitchen:

• Perfect for High Heat: Tallow has a high smoke point (around 420°F), which means it won’t break down or turn rancid during cooking. Say goodbye to unhealthy oxidation and hello to safer frying and roasting.
• Flavor Bomb: Food cooked in tallow boasts a rich, savory flavor—think crispy roasted potatoes, perfectly seared steaks, and golden brown sautéed veggies.
• Nutritious and Delicious: Rich in fat-soluble vitamins, tallow enhances nutrient absorption from other foods, making every bite even healthier.

Tallow in Personal Hygiene: Nourish Your Skin Naturally

Surprise! Tallow isn’t just a culinary champ; it’s also your skin’s new best friend. Its composition closely mimics human skin’s natural sebum, making it an ideal moisturizer and protector. Here’s how it shines:

• Skin Savior: Tallow balm hydrates deeply, restores the skin barrier, and calms irritation—perfect for dry, sensitive, or mature skin. Say goodbye to questionable chemical-filled lotions and hello to silky, radiant skin.
• Healing Powerhouse: Naturally antimicrobial and anti-inflammatory, tallow can soothe eczema, acne, and minor wounds, helping your skin heal and glow from within.
• Minimalist Beauty: Swap out complicated skincare routines for a simple, powerful ingredient that actually works. Less clutter, fewer chemicals, happier skin.

Easy Ways to Use Tallow Every Day

• Kitchen Essential: Keep a jar handy for roasting vegetables, frying eggs, or searing meat. Your taste buds (and your body) will thank you.
• DIY Beauty Balm: Mix tallow with essential oils like lavender or frankincense for a luxurious, homemade moisturizer.
• Soothing Salve: Apply directly to chapped lips, cracked heels, or dry elbows to quickly restore moisture and softness.

The Takeaway: Rediscover the Magic of Tallow

From sizzling skillets to glowing skin, tallow offers a natural, nutrient-rich alternative to modern processed fats and synthetic skincare products. Embracing tallow isn’t just a throwback—it’s a smart, savvy way to nourish yourself inside and out.

Give tallow a try. Your ancestors knew what was good for them—and now, so do you.

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Gino Romanelli BS Ex Sci, FMS2, FCS, Elite Trainer

Introduction:

Now that we have covered proper squat mechanics and myths, we can review the different squat techniques to best suit you and your goals. In this post, you will learn the difference in squat mechanics and the muscles emphasized in front-loaded squats, high-bar squats, and low-bar squats.

Different Squat Variations:

Everyone has an opinion on what squat variation is the best. We need to step back and see what lens they are looking through when giving you their opinion. For example, if you ask a bodybuilder, they will probably tell you high bar squats or front squats are the best because they are squatting to improve the size of their quadriceps (the four muscles on the front of your thigh). If you ask a powerlifter, they will tell you a low bar squat is the best because they are trying to squat the most weight possible. The low bar squat is better in this scenario because it recruits more overall muscle mass allowing you to lift heavier. So what should you be doing? The answer is that you should do both if you make the right adjustments to your anatomy. Recall from part one, someone with retroverted hips needs a wider stance and more of a toe-out position. Someone with anterverted hips will do better with a narrower stance and more of a toe-forward position. So for example, if you have a retroverted hip angle, you can do all squat variations as long as you maintain the wider stance. However, the variation you pick is dependent on your training goals.

Body Weight Squats:

Before I dive into the other squat variations, it’s important to go over the bodyweight squat. This is the best time to assess where the person’s mobility limitations are and what form modifications you have to make based on the structure of their anatomy. It’s vital to learn to control your body weight before loading that movement pattern. You can develop good form with little to no weight on any exercise. As we say here all the time at The Bar and Plate, treat light weights like heavy weights. This allows you to stack up quality reps/practice and build good motor control in that movement. Every true beginner should start here. Visit my previous blog post on how to execute a squat properly!

Front Loaded Squats:

Now that you have built a good movement pattern with your body weight, we can progress to a front-loaded squat. There are plenty of variations of a front-loaded squat. These variations consist of a plate reaching squat, goblet squat, front squat, and many more. The next thing that we need to cover is the mechanics of this subset of squats. A front-loaded squat is going to counterbalance you since you are holding the weight in front of you. This does two things, forces you to brace your core and forces you to have a more upright torso position. Having a more upright torso position demands more of a knee-over-toe translation making this a knee-dominant squat. This is ideal for the beginning lifter because the counterbalance will force them to have proper squat mechanics, considering their mobility issues are taken care of. This will also carry over very well to their everyday life. Making this the ideal squat variation for most of the general population. Since these are more of a knee-dominant squat, this is also ideal for bodybuilders. This variation is going to demand more from the quadriceps. Lastly, these squat variations are great for Olympic Weightlifters because these squat mechanics are very sport-specific.

Low bar (Powerlifting) V.S. High Bar:

The first difference between a high bar and a low bar squat is the positioning of the bar on your back. Let’s dive into the high bar bar squat first. For the high bar squat, you need to set the bar higher on your back. The right spot would be your upper traps. Since the bar is set up in this position, this will force you to have a more upright torso and knee-over-toe translation just like the front-loaded squats making it a knee-dominant squat. So if your goal is to increase the size of your quads, this is a great option!

For the low bar squat, the bar will be set lower across the rear delts.  Since the bar is set lower on your back, this will cause you to have a more forward torso position. This is going to engage more of your posterior chain (glutes and hamstring) and require less knee-over-toe translation. This is a more hip-dominant squat. Also to get the bar lower on your back this is going to require more shoulder external rotation mobility when compared to high-bar squats. This variation leverages your hips better and utilizes more muscle mass allowing you to lift heavier weights. So if your goal is to increase maximal strength, this is best!

Conclusion:

While we went over the differences between all these, it is always recommended to have professional help to ensure you are making the proper decision. Having a skilled eye to test mobility, spot form issues, and modify the form to your anatomy is vital to progress. Visit the link below to start your journey!

Thebarandplate.fit/contact

Shayna Tomlinson, CPT, FMSC

As women age, their bodies naturally go through changes—especially during perimenopause, menopause, and beyond. These stages can bring challenges like decreased muscle mass, lower bone density, a slowed metabolism, and a higher risk of chronic diseases. But here’s the good news: lifting weights three times a week can make a world of difference.

Why Two Days a Week Isn’t Enough

While strength training twice a week is better than none, it often falls short of delivering the consistency and impact needed—especially for women navigating hormonal and physical changes as they age.

The Drawbacks of Just Two Days:

Not Enough for Muscle Growth: To maintain and build muscle, your body needs consistent challenges. Lifting three times a week helps prevent age-related muscle loss (sarcopenia).

Limited Bone Stimulation: Strong bones need regular weight-bearing activity. Three sessions a week keep bones resilient and healthy.

Fewer Metabolic Benefits: Strength training revs up your metabolism, but with only two sessions, the effects might not last through the week.

Lower Consistency: More frequent workouts help reinforce healthy habits and keep you on track with your goals.

The Big Benefits of Lifting Three Times a Week

Maintain Muscle Mass and Boost Metabolism

Starting as early as age 30, women can lose 3-8% of muscle mass per decade, with losses speeding up after menopause. Muscle loss can affect strength, balance, and metabolism, often leading to weight gain and lower energy levels.

• Builds and maintains lean muscle, keeping your metabolism active.
• Improves body composition by reducing body fat and increasing strength.
• Increases your daily calorie burn, even when you’re at rest—great for weight management. (You mean I can burn calories even after my workout? YES!)

Enhance Bone Density and Lower Osteoporosis Risk

Women face a higher risk of osteoporosis as estrogen levels drop with age. Lifting weights applies the kind of stress bones need to grow stronger.

• Increases bone density and reduces the risk of fractures.
• Improves balance and coordination, helping prevent falls.
• Promotes joint stability, reducing pain and improving mobility.

Balance Hormones and Boost Mood

Strength training positively affects hormonal balance, which is particularly important during and after menopause when estrogen and progesterone fluctuate.

• Lowers stress by regulating cortisol levels.
• Triggers the release of endorphins—those feel-good hormones that help with depression and anxiety.
• Supports better sleep, which is often a struggle during menopause.

Support Heart Health and Reduce Chronic Disease Risk

As we age, the risk of cardiovascular disease, type 2 diabetes, and other chronic conditions increases. Weight training can help keep these risks at bay.

• Improves heart health by reducing blood pressure and promoting better circulation.
• Helps regulate blood sugar, lowering the risk of diabetes.
• Supports a healthy cholesterol profile, strengthening your cardiovascular system.

Improve Balance, Independence, and Quality of Life

For older women, maintaining functional strength is key to staying independent and enjoying life to the fullest. Regular strength training can help with:

• Building strength for everyday activities like carrying groceries, climbing stairs, or playing with grandkids.
• Enhancing balance and coordination, reducing the risk of falls and injuries.
• Keeping joints healthy and mobile, allowing you to stay active with hobbies and daily routines.

Common Questions About Lifting Weights

Will I Get Bulky?
No, lifting weights won’t make you bulky. Women typically don’t produce enough testosterone to build large, bulky muscles naturally. Instead, strength training will help you develop lean, toned muscles that enhance your shape and improve strength and metabolism.

Is It Safe for Older Women to Lift Weights?
Absolutely! Strength training is one of the best ways to maintain bone density, balance, and mobility as you age. It also helps prevent falls and supports independence.

What If I Have Joint Pain or a Medical Condition?
Weight training can be adapted to accommodate most medical conditions and joint issues. When done with proper form and guidance, it can even help reduce pain and improve joint stability. Always consult your healthcare provider before starting a new fitness program.

Commit to Three Days a Week for a Stronger, Healthier You

It doesn’t matter if you’re in your 30s, 50s, 70s, or beyond, lifting weights three times a week is an investment in your health that pays lifelong dividends. It offers the perfect mix of challenge, recovery, and consistency—helping you build strength, maintain independence, and live vibrantly at any age.

If you’re ready to get started or want support along the way, reach out to Bill, Gino, or me. We’ll design a program that fits your goals and sets you up for success. Contact us for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Let’s build a stronger, healthier you—today and for the future!

Gino Romanelli BS Ex Sci, FMS2, FCS, ISSA Elite Trainer

Introduction:

There is an overwhelming variety of squats and information on how to execute them. This post will explain the myths about squats and how to squat correctly based on your anatomy. 

Squat Myths:

As I stated above, there are a ton of myths about the squat. What squat variation works best for you will depend on your overall mobility and stability, training experience, and training goals (hypertrophy or strength). First, everyone has been told to only squat to parallel because you will damage your knees and lower back. Second, do not let your knees travel over your toes because you will pop your quad tendon right off and stress the ligaments of your knee. Third, make sure you only squat with your feet shoulder width and toes pointing straight ahead. Lastly, arch your back and look up at the ceiling. Now the first major glaring issue with these statements is that everyone should squat the exact same way. No matter the situation, this is terrible advice. Everyone is made up a little different. This means your anatomy is different from the next person. 

First, let’s look at your hips as an example. This comes down to two things: anterverted and retroverted hip angles. An anterverted hip angle is the thigh bone being rotated excessively inward. This means this person can squat better with a narrower stance and a more straightforward toe position. A retroverted hip angle is a thigh bone rotated excessively backward relative to the knee. This means that the person will need to assume a wider stance and more of a toe-out position. No amount of mobility work will change the structure of your anatomy. 

Another thing to consider is the length of the individual’s femur. People with longer femurs will have a more forward torso position, while people with shorter femurs will maintain a more upright torso as they squat. The goal is to keep your shoulder or the barbell over the foot’s midline to maintain balance in this exercise.

Second, the fear-mongering of deep squats on knee health started back in the 1950s-60s. Dr. Karl Klein was responsible for this. His theory was that deep squats were the leading cause of the increase in knee injuries in American football players. Therefore he promoted squatting to only parallel out of fear that deep squats stretch the ligaments in your knees. But in fact, the ACL and PCL are exposed to the most tension when squatting to or above parallel. But the lower you squat, the less force the ligaments are exposed to!

Lastly, squatting with an arched back under load is dangerous to your lower back. Also, if we do the opposite and go into excessive flexion, this is not ideal. We need to find that middle ground which is commonly referred to as a neutral spine. The way that we maintain a neutral spine during a squat is by bracing your core correctly. Your core muscles surround your spine and when they are recruited properly, they will lock your spine into a neutral position. To brace properly, you first need to tuck your hips under your ribcage so that they are level. After that, take a big deep breath into your stomach (not your chest), lock that breath down, and brace like you’re going to get punched in the stomach. The goal is to maintain this brace and positioning throughout the entirety of the rep. This will allow you to be stable and have proper mechanics during your squats. Just remember, a long core is a weak core.

Proper Squat Mechanics:

When figuring out the proper squat mechanics for an individual we need to take into account their hip anatomy (discussed above), femur length, mobility and stability limitations, and their training goals. But, there are a few key things that everyone needs to have. This comes down to maintaining a tripod foot, braced core, and keeping your shoulder or barbell over your center of mass (mid-foot). Let’s take a look at all of this in action and go over the different phases of the exercise.

• Start position: The start position for every exercise you do is everything. If this is off, all the reps following will be out of whack. The first thing to do is get your foot in a tripod position. The way to do this is to think about grabbing the floor with your feet and rotating your foot externally lightly. This will distribute your weight evenly across the three points discussed above. Next is to brace your core. Remember, get your hips level, breathe into your stomach, and lock that breath down. This will get your spine into a safe strong position.
• Eccentric: When starting the eccentric, you want to start by pushing your hips back slightly. Then descend into a deep squat or only going as low as your mobility will allow you to go. Everyone should be able to get at least their hip joint below the knee joint (breaking parallel) unless their mobility won’t let them or there are some major joint issues. You must also maintain a stable foot and braced core on the descent. This will assist you in keeping your knees in line with your second and third toe (avoiding knee valgus) and your shoulder or the barbell over the midline of your foot.  
• Concentric: Lastly, on the concentric, you want to think about raising your chest and hips at the same rate. If your hips win this race, you will dump forward and turn the squat into a good morning, and if your chest wins, you will arch your back losing your braced core. A small degree of knee valgus is normal on the ascent as long as you don’t lose your tripod foot. This is known as the adductor twitch. While your goal should be to avoid knee valgus as much as possible, a small amount isn’t bad.

Conclusion: 

Stay tuned for part two of this post to learn what squat variation is best for you based on your goals. We will analyze how the mechanics are different for a front-loaded squat, high bar squat, and low bar squat.