October 29, 2025 | 12:12pm
MANILA, Philippines — Women in their mid-30s or 40s still feel changes in the body like slowing metabolism, muscle mass loss, and bone density.
Perimenopause and menopause occur in middle-aged women, leading to mood swings, brain fog, and increased risk of certain health disorders such as diabetes and heart disease.
An active, non-sedentary lifestyle is highly beneficial, with strength training offering exceptional advantages for women in this age range.
According to a study conducted by the National Heart, Lung, and Blood Institute in the United States, women who do strength training have a 30% lower risk of cardiovascular-related deaths.
Aside from making them physically stronger, regular strength training burns calories more efficiently, reduces the chance of injury, helps control blood sugar levels, enhances mental health, and promotes increased mobility and flexibility.
Strong moms Aliza Goco, Jackie Go, Sam Valenciano, and Millie de Luna all believe that disciplined strength training is beneficial to women of all ages and stages of life.
First-time mother Millie has been training at premier strength and conditioning training gym Kinetix Lab for well over a year even while pregnant.
She notes that prenatal strength training is quite different from regular strength training, “You need a very educated coach who knows what you need, what your limits are. And having a coach makes me feel very supported and makes it very safe, while all the more increasing my strength.”
As a mother of two young and energetic children, Sam managed to unlearn the clichés about women becoming “buff.”
“I [learned] how to strengthen my core, arms, and legs, which helped me with my two-year-old, who is very magulo,” said Sam, who enjoys playing football.
Perimenopausal mom Aliza credits her training to her coach allowing her to move easily at home.
“My being strong helped me move easily while carrying my children’s school bags and groceries. Everything is about movement,” said Aliza. “At home, I do a lot of house work, I move around freely without aching joints or back pain.”
Aliza, now in her mid-40s, has already been experiencing hormonal changes, which is why she recognizes the importance of engaging in consistent strength training.
“My energy level improves when I train. I super love it. I guess it has something to do with working out. It is no longer just looking good, but it’s more of feeling good about yourself. It boosts my confidence level,Aliza ended.
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