Training to Lose Weight
In the age of easily accessible GLP-1s, physically training to lose weight is almost considered an ethical endeavor. Weight loss training is incredibly specific and requires a certain level of adherence to meet that goal. The basic principle is to remain in a calorie deficit while maintaining a structured strength training routine. Ideally, this would include: 

1. Strength training 3-4 times per week, with full-body workouts. This can either be done with a trainer, by yourself, or in functional fitness gym classes.
2. Adequate protein intake to preserve muscle mass. Eating in a calorie deficit is not simply just eating less. It’s about eating more of the right things. Shoot for 1-2grams per kilogram of bodyweight. 
3. Multiple steady-state cardio sessions on a weekly basis to round out your total energy expenditure; opt for two to three sessions a week. This can look like an incline treadmill walk for 20-40 minutes, a long run (say 45-90 minutes) at a slower constant pace, or swimming, rowing, or cycling. You can also add on 20 minutes of the stairmaster at the end of your strength session to save time and maximize your journey to the gym. Any of these activities work as long as it is at a constant and steady pace. 

Training to Build Muscle
I know there is a lot of dialogue around muscle building and the incredibly wrong assumption that simply lifting will make you “bulky”, However you don’t just get “jacked” by accident. There is a ton of work involved. Growth requires intention, fuel, and patience. 

Key principles include: 

1. Progressive Overload. Simply put, progressive overload is gradually increasing weight, reps, and sets over time to force muscle adaptation, resulting in steady growth. 
2. Utilizing a structured training plan with consistent rep schemes and even training splits. You want to make sure that you are evenly training all the muscle groups. A personal trainer could help with programming your reps and routines. More affordable options include other outlets and apps like YouTube, Instagram, or the Nike Training app—I am a certified Nike coach—that could be useful in helping to create this. 
3. Maintaining a slight calorie surplus or at least a sufficient daily caloric intake to support growth. You have to eat. Your body cannot run on fumes. If you have an Oura or wear a smartwatch, check your average daily calorie burn and eat accordingly. 
4. Rest and Recovery: It is essential to allow proper recovery periods to allow muscles to rebuild. Rest could look like literally taking a day off from training altogether. Recovery methods include sauna sessions and cold plunges, a day dedicated to stretching and mobility, sleeping 7-9 hours on a consistent basis, properly hydrating, sports massages, foam rolling, or the use of massage guns—Hyperice makes great tools that can save you from scheduling frequent appointments with an in-person practitioner. While there is no replacement for true dedicated massage, tools help plug the gap by offering regular relief. 

Training for Hyrox

While I would never refer to myself or anyone for that matter as a “Hybrid Rockstar”, I would be remiss if I didn't acknowledge what an impressive feat to complete one. It might be a new exercise phenomenon, but it’s considered a true test of athletic capacity—endurance, mobility, strength, and speed are all required. A bonus is that each race has a dialled-in community attached, making it a truly immersive experience. 

If you’ve decided to take on Hyrox this year, your training schedule should feature: 

1. Skill sessions focused on learning and practicing event-specific movement patterns. This includes sled push/pull, wall balls, burpee broad jumps, SkiErg, rowing, sandbag lunges, and farmer’s carries. Lots of gyms now offer certified Hyrox training classes, which is a great way to make new friends. 
2. Endurance training in zone 2. This is typically a long run starting at about 45 minutes and lasting up to 90 minutes or longer. This pace is meant to be slower and controlled. Ideally, you should be able to hold a conversation at this pace and have to breathe heavily. 
3. Interval training sessions to help increase your overall speed for running those 1k sprints, and strength training sessions designed to build muscular endurance to withstand heavy load at high reps.
4. Race simulations that mimic the Hyrox course to increase both confidence and familiarity with the race itself—it’s especially beneficial for the sled push, which a lot of newbies struggle with. 
5. Strategic fuelling, rest, and recovery to allow for muscle repair, inflammation reduction, and the prevention of burnout. This includes eating protein, carbs, fats, and prioritizing whole foods. Get accustomed to training with caffeine, too. It helps. 

Training to supplement a marathon

At one point or another, you may feel the sudden midlife urge to run a marathon. I fully support this endeavor because it speaks to a part of you that wants to pursue more for yourselves. 

So, you sign up for a marathon. Now you need to qualify and hone in on your training plan. Congratulations! You’re about to get a lot more than you bargained for. 

Training for endurance running is not an easy task. Most novice runners would assume that simply more mileage will suffice, but there are other elements to consider. An effective plan requires that you respect the volume, the pacing and the recovery involved in your training. Mileage alone won’t be enough to carry you across the finish line. Joining up with friends for your long training runs will help make the process feel more manageable and more fun. Revisit our story on how to start running for more insider tips. 

To supplement marathon training, you absolutely need to include the following: 

1. Strength training, but specifically core and lower body. Your glutes, hamstrings, quads, and calves need to be strong enough to handle the constant impact of a foot strike against the tarmac for hours on end. 
2. Unilateral training. Single-leg movements are important because running is unilateral, so training in this manner is essential to building stability and strength. Think, split squats, step-ups, single-leg calf raises, and single-leg deadlifts, to name a few. Add weights as your block progresses. 
3. Core training to build stability. Think of exercises that require anti-rotation. Some of these include isometric holds like planks. A pilates or reformer class would come in handy here if unable to complete the exercises on your own. 
4. Mobility and Flexibility training. This is essential to help reduce stiffness from high mileage output and to maintain range of motion in your hips, ankles, calves, and mid spine. Yoga would come in handy, but even 7 minutes of stretching each morning will help. YouTube has a lot of helpful resources, and the page ‘Yoga with Adrienne’ has a lot of quick, easy tutorials. 
5. Adequate Recovery. Running is inherently repetitive and without proper recovery, overuse and injury can become much more likely. Recovery practices would include 7-9 hours of sleep, proper fueling and true rest days. Ideally, programme your rest day the day after your long run to allow your body to recuperate. 
6. Proper nutrition. Running is the most energy-intensive exercise there is, and you will be hungry all the time. Massively upping your food intake is necessary to counterbalance all the extra miles you’ll be logging; runners can burn up to 2000 calories during a long run alone. Ensure you’re adding fats and protein, plus two or three snacks each day. 
7. A breakfast strategy. You’ll need an easy-to-digest, easy-to-make carb-heavy breakfast to imitate on race day. Use your long training sessions to test out different variants. Porridge with banana and bagels with peanut butter are popular. Consume protein within 30 minutes of each run to aid recovery. 

Training into menopause
Don’t be daunted by the idea of training into and through menopause. A good portion of your training will remain similar to programs you’ve done before but with some adjustments to account for newer hormonal activity—yet the benefits of training are tenfold. A decrease in estrogen typically results in a loss of bone density, slower recovery and an increase in adipose tissue, especially around the midriff. Women who train through menopause often end up stronger, leaner and much more resilient than before, as strength training can counteract these hormonal responses. 

Training priorities include: 

Lifting Heavy (around 70- 80 percent of your maximum effort). Heavy loading will be essential for bone density. High intensity interval training should be done at a minimum as it can spike cortisol and delay progress. 4-8 reps for main lifts, 8-12 for accessory work. 

Exercise selection will mainly include compound lifts, including:

1. Squats 
2. Deadlifts
3. Presses
4. Rows
5. Pull Downs
   
   

Adequate rest between heavy strength sessions will be an absolute necessity. 1-2 days should suffice; use the time to enjoy the sauna and use the compression boots in your gym. Supplementing with creatine and amino acids will help stabilize mood, muscle tone and metabolism which is essential as your hormones are changing. 

Training for bodybuilding

Many women who have built strength in the gym wish to evolve their training. Bodybuilding was once an athletic niche, but it is growing in popularity thanks in part to its visibility on Instagram. It’s now piquing the interest of women who are literate in dumbbells. Why? It's an opportunity to become fluent in physique.

Bodybuilding differs from traditional training because, where training is designed to strengthen your muscles, bodybuilding has the additional intention of shaping them. Think of it as a means of artistic expression, with your body becoming the sculpture. Each workout and progressive overload is designed to chisel and mold your body towards physical symmetry, proportion, and definition.

Training to build your body in this way is a unique skill that should be guided by experts. Here, I consulted Dave Rienzi, a professional bodybuilder and a strength and hypertrophy coach. (GC)

Bodybuilding for beginners should look like:

1. Training 5x per week, using the format of 3x on, 1x off or 2x on, 1x off on rotation. Train each muscle group every 4-5 days, with the exception of calves (3x per week) and abs (daily). Add cardio 5x per week, for 20-30 minutes, ideally post-weight training using the stair climber, elliptical, or treadmill on an incline. 
2. Technique is super important, as bodybuilding is about how you control the weight you are lifting. Focus on form and time under tension. Strength is an important metric to track progress, but it is not the primary goal of this style of training. 
3. Nutrition is key. Eat 3-4 whole meals daily, plus one protein shake post-workout (with added carb powder and 2.5g creatine). Tracking macros is essential here. (Protein: 1-1.25kg; carbs 1.5g-2g; fats 0.3-0.5g—all measurements are per pound of body weight.) The goal is to have a slight surplus (200-400 calories) to ensure muscle is gained. Keep an eye on the scale to track the rate of gain and adjust carbs to either speed up or slow down the weight gain. Aim to supplement with essential amino acids and electrolytes. 
4. Take weekly progress pictures. Start practicing a few traditional bodybuilding poses after your workouts and choose a few to use for your pictures. Use the same location, lighting, timing, and poses in all your photos to create an accurate gauge of progress. 
5. Sleep and recovery are important. Aim for 8-9 hours per night, plus a short nap during the day if you are able. Regular massage helps alleviate tension and increase mobility. 

Training for life
Sometimes, workouts transcend their original purpose. A leg day might be programmed, but that gym session can become the singular moment of stress relief that gets you through until bedtime. Whether your day’s peace has been compromised because your workload is overwhelming, your car broke down, you’re going through a break-up, your kids are testing your patience or you’re navigating grief—the gym is the palate cleanser, and stepping into it is a moment of quiet that gives you space to connect with, or tune out from, your thoughts. It’s a mental, emotional recalibration as well as a physical one. (GC)

Sometimes, training for life looks like: 

1. Smashing a heavy lift to prove to yourself that you’re capable. 
2. Showing up and simply stretching to move your body in a place of calm.
   
   

The gym is a sacred place where no effort is too little, and no feeling is too much. Here, you can show up as and when you need to—and following through with yourself on your programmed commitments even when you don’t feel like it can, over time, prove to you that you are capable of so much more. It shows you that you can keep reaching for more across every avenue, because if you can show up and give it even 50% on days when your energy’s at 10%, imagine what you can do when you’re feeling on fire? 

No matter what your week, month, or year throws at you, training can be the one constant.

To conclude
When aims are abstract, fitness can feel like an overwhelming, never-ending journey. Getting clarity on your workout priorities won’t only make your ambitions achievable, it will also streamline your schedule. This crucially frees up time elsewhere.

When you fully acknowledge that effort equals progress—a fact backed up by the changes you see every time you look in the mirror—you carry that confidence with you, whether that’s into a meeting to ask for a promotion, a pay rise, or simply juggling working out with work and supporting a family. You realize you are a successful multi-hyphenate. The world is your oyster. You are an Athlete of Life. 

Editorial disclaimer: This article is for informational purposes only—even if it includes insights from medical professionals, fitness experts, nutrition specialists, or other wellness advisors. It is not a substitute for medical advice, diagnosis, or treatment. Always consult a licensed healthcare provider before making any changes to your diet, exercise routine, supplement or medication regimen, or lifestyle habits. We make no guarantees about the effectiveness or safety of the strategies, products, or services mentioned. Never disregard professional medical advice or delay seeking it because of something you have read in this article. Your reliance on any information provided by Danimás is solely at your own risk. In no event will Danimás be liable for any loss or damage, including, without limitation, indirect or consequential loss or damage, or any loss or damage whatsoever, arising from the use of or reliance on any information provided in this article.