Timonium Personal Training Blog
Strength training, bone density and nutrition for women over 50, written by Stephen Holt, CSCS.
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Does a Weighted Vest Help Osteoporosis?
In a 2025 trial, older adults wore a weighted vest about seven hours a day for a full year… But their hip bone density still went down. You may have…
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Should I See a Physical Therapist or a Personal Trainer?
You’re weighing a physical therapist against a personal trainer, and it feels like you have to pick one. You don’t. The two do different jobs, and what matters is which…
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I Already Exercise. Why Am I Not Getting Stronger?
You show up. You go to yoga, Pilates or a group weights class every week, and you work hard while you’re there. But you’re not getting any stronger, and it…
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My Doctor Said Strength Train. How Much, and What?
Your doctor told you to start strength training. Then the appointment ended, and nobody said how often, how much weight or which exercises. You already exercise, so you might assume…
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What Exercises Are Safe After Physical Therapy Discharge?
Your physical therapist signed you off. You’re ready to get back to exercising, and nobody handed you a list of what’s safe to do now. But there’s a good reason…
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Why Women Over 50 Need Heavier Weights (Not Lighter Ones)
You’ve probably been told that once you’re past 50, lighter weights and higher reps are the safer choice. That advice is quietly holding you back. Key Takeaways Your muscle and…
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Why Recovery Takes So Much Longer After 50 (And What to Do About It)
You used to bounce back in a day. Now the same workout leaves you sore for most of the week, and you’re left wondering what changed. Key Takeaways Recovery slows…
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Muffin Top Exercises for Women Over 50
You train most days, and the roll over your waistband showed up anyway. A woman in a menopause forum put it in one line: “I workout every day and peri…