Knowledge

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Knowledge about strength, menopause, bone health and energy. Grounded in research, translated into everyday life.

Anna Bogdanova, body economist and strength training specialist

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Kettlebells for beginners: your complete guide

A kettlebell is one of the most efficient strength tools for women: one piece of equipment trains strength, power, grip and the whole back of your body. Most beginners should start with 4-6 kg (9-13 lb), or 8-10 kg (18-22 lb) with some experience. Learn two basic exercises well before you build up.

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What disappears first after 50? Your power, and how to keep it

The first physical quality to fade with age is not endurance but power: the ability to produce force quickly. It depends on your fast-twitch (type II) muscle fibres, which shrink the most with age, but they still respond well to training. Lifting heavy enough, or moving a lighter weight fast, is how you keep them.

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Menopause and your brain: what changes, and what helps

Menopause is not only about hormones. Your brain and nervous system change too: brain imaging shows shifts in how the brain uses energy across the transition, and hot flushes are linked to the brain's temperature control. Regular strength training is one of the most useful things you can do to support both body and brain through it.

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The perfect kettlebell swing: fewer, better repetitions

A few good kettlebell swings give you far more than many sloppy ones. Control the bell, stay present in every repetition, squeeze your glutes and stand tall at the top. When you can no longer do that, the set is over, however many reps your programme says.

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Joint or muscle problem? It might be your senses

Stiffness, tension or a lack of power is not always a problem with your joints or muscles. Your brain decides how much of your strength you get access to, based on signals from your eyes, balance organ and joints. When those signals are outdated, the brain hits the brakes, and training your senses can help release them.

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When exercise doesn't feel right in your body

If exercise makes you feel unusually uncomfortable, dizzy or overwhelmed, it is not necessarily because you are unfit or can't tolerate training. Often your brain is over-interpreting normal signals of effort. The answer is not to avoid exercise, but to give your nervous system gradual, safe experiences of exertion.

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The 5-minute workout for when you have no time or energy

When life is too full for even a 15-minute workout, do 5 minutes. A fixed, non-negotiable 5-minute micro-workout keeps your muscles, your routine and your energy going through busy periods, without the guilt of all-or-nothing thinking.