Inquisitive.me

I talk about strength training almost every day—at my clinic, the rehab center where I work part-time, and even in casual chats with friends. And it’s not just because it’s part of my job; I genuinely believe in it.

I only started taking it seriously about a year ago. Since then, I’ve been training at least once a week, sometimes twice, with some cardio and mobility work mixed in. (I’m still prepping for a marathon next year, so cardio has my main focus.)

I’m still figuring out what routine works best for me, how often to train, which exercises suit my body, and diving deeper into nutrition—which, honestly, I’m still learning. But one thing is already crystal clear: strength training is a game-changer.

The reason I started? Simple: I want a strong “old-lady body.” Sounds funny, but I mean it. My grandmother fractured her femur at 89—and the doctors were genuinely surprised at how muscular her leg was. She stayed independent until 92. That’s the kind of future I want for myself.

Since adding strength training, I’ve noticed big changes. I feel better overall, eat better, sleep better, and have more energy throughout the day—even after long shifts. I’m less stressed, my mood is more stable, and my body just moves more comfortably. And yes, lifting something heavy and seeing people impressed? That’s a confidence boost. (Glowing skin is a nice bonus, too.)

A lot of women tell me, “I don’t want to get too bulky.” Let me be clear—you won’t. Saying “I’m afraid of getting too muscular” is like saying “I’m afraid of accidentally becoming a billionaire.” It takes an insane amount of effort, strategy, and dedication to even get close.

Here’s the truth: I’ve never met anyone who regretted making their health a priority. Sure, it takes effort to exercise consistently and eat well. But you know what’s really hard? Feeling constantly exhausted, relying on daily medication, hating how your body feels, or facing preventable health issues.

Even knowing this, many people struggle to start. So let me offer another perspective.

I had a patient recently who wanted to get stronger—not just for herself, but for her grandchildren. And I’ve heard this from many parents and grandparents: wanting to stay active for their kids. That’s powerful.

You need strength to lift your child onto a climbing frame, go sledding, chase a toddler across the playground, or get up off the floor before they bolt off again.

When I worked as a ski instructor, I saw firsthand how kids sometimes struggle with coordination—not because they’re incapable, but because their parents can’t move with them.

You might be willing to die for your kids… but would you live for them? Would you move for them? Stay strong for them?

Because limited strength doesn’t just make life harder for you—it limits your child’s opportunities too. Something to think about next time you’re tempted to skip a workout.

And there’s another reason to care about strength—a serious one.

At work, we had a first aid training and practiced CPR on a dummy. Most people couldn’t even complete one proper cycle of 30 chest compressions. And in real life, you usually need 4–5 cycles before switching. Many couldn’t push deep enough to be effective.

Scary, right?

Here’s the deal: strength isn’t just about appearance. It’s about living. It’s being ready for life’s unexpected moments, staying independent as you age, showing up for your kids, and maybe—even saving a life one day.

Still think strength training is just for bodybuilders?

I can assure you: every movement can be broken down to the basics so that literally anyone can do it. It may look different for a 25-year-old athlete versus an 85-year-old grandmother, but strength training is possible for everyone. I practice it every day with every patient, adapting it to their level and needs.

Here is what I do:

🧪 Let’s Experiment

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Do strength training.

Start simple, start today, and start for life.

You don’t need a perfect plan, a fancy gym, or years of experience. What matters is consistency, not perfection. Every movement you make now builds the foundation for strength, independence, and resilience—both for yourself and the people who rely on you.

🎯 Try This:

• Start with basics. Choose 3–5 exercises from these core movements:
  • Squats (use a chair if needed)
  • Step-ups or lunges (use a handrail if needed)
  • Calf raises (support your upper body if needed)
  • Push-ups (elevated if needed)
  • Pull-ups (with assistance if needed)
  • Deadlifts (household items work fine)
• Adjust intensity. Make each exercise easier or harder depending on your level—progress gradually.
• Move daily. Walk 15–30 minutes every day. It’s simple, free, and profoundly effective for both mind and body.
• Track consistency, not perfection. Focus on showing up. Count the days you moved rather than how perfectly you performed each exercise.

🧠 Final Thought:

You don’t need to be great to begin—but you do need to begin to get great. Start now, and your future self—and everyone you care for—will thank you.

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Keep it simple, stay curious, and keep learning—you’ve got this.

Take care,

Carina 🦊

🚀 My Actionable Advice

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Do strength training. Don’t overthink it. Don’t wait until life gets less busy. Don’t wait until you “know more.” Just start.

It doesn’t have to be perfect. It doesn’t have to be pretty. You’ll gain knowledge along the way. You will make mistakes. You might even get a small injury now and then. And that’s okay. It’s all part of the process.

There are thousands of videos and programs out there, but keep it simple. You don’t need a fancy plan. You don’t need a gym membership. You just need to move.

Here are the exercises I teach to nearly all of my patients — whether they’re 12 or 85:

• Squats
• Step-ups & step-downs (or lunges — forward or backward)
• Calf raises
• Push-ups (elevated on a table or bench if needed)
• Pull-ups (with ground contact or using a sturdy table)
• Deadlifts (yes, even with household items if you don’t have weights)

Every one of these exercises can be made easier or harder depending on your level. These basics will take you far — and they’re more than enough to start building a stronger, more resilient body.

And one more thing: Walk. Every. Day.

It’s underrated, free, and one of the best habits you can build for both mental and physical health. Even just 15–30 minutes makes a difference.

You don’t need to be great to begin. But you do need to begin to get great.

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Stay inquisitive—it’s the spark that fuels discovery.

Yours,

Carina 🦊