Timonium Personal Training Blog
Strength training, bone density and nutrition for women over 50, written by Stephen Holt, CSCS.
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Back Fat Exercises for Women Over 50: 6 That Work
You can’t train fat off your back. Here’s what the research says actually changes it, six exercises worth your time, and one thing that isn’t fat at all.
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Rounded Shoulders and Dowager’s Hump: Exercises for Women Over 50
You catch your reflection in a shop window, or someone sends you a photo from the side, and your upper back is rounder than you remember it being. Maybe it’s…
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GLP-1 Drugs and Muscle Loss: What Women Over 50 Need to Know
You started a GLP-1 drug to lose weight, and the scale is finally moving. But some of what you’re losing might be muscle you can’t afford to lose. Key Takeaways…
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Creatine for Menopause: What It Does, and What It Can’t
You’ve seen creatine on every supplement shelf and in every fitness feed, and you’re right to wonder whether any of it actually applies to a woman past 50. Key Takeaways…
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Muscle Loss After Menopause: Why It Speeds Up and How to Reverse It
Estrogen decline triggers faster muscle loss after menopause. Here’s why it happens, what the research says, and exactly how to reverse it with strength training.
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What the New ACSM Strength Training Guidelines Mean If You’re a Woman Over 50
The ACSM released its first major strength training update in 17 years. Here’s what the 2026 guidelines say and what they mean for women over 50.
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Collagen vs Whey Protein, and the Leucine Test Most Powders Fail
The protein math changes after menopause. Here’s the leucine threshold women over 50 need for muscle protein synthesis—and which protein powders actually clear it.
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Why Strength Training Beats Cardio for Weight Loss After 50
If cardio stopped working after 50, it’s not a failure of effort — it’s the wrong tool. Here’s what the research shows about strength training vs. cardio for fat loss,…