By Aeryon Ashlie
In today’s world, where society and media often idolize thinness, it’s time to redefine what it means to be truly healthy. The traditional focus on the scale has overshadowed something far more important: strength. Achieving optimal health isn’t about fitting a specific dress size or chasing a fleeting aesthetic standard. Instead, it’s about building a body that is functional, resilient and capable. By prioritizing strength over being “skinny”, we’re not just changing our physiques; we’re transforming our mindset, empowering ourselves and fostering long-term health.
Why Strength Matters
Building muscle is about far more than appearance—it plays a vital role in overall health and well-being. Muscle is metabolically active, meaning it burns calories even while you’re at rest. This metabolism boost supports weight management but also helps regulate blood sugar, reduce body fat, and counteract plateaus often experienced during calorie deficits. Importantly, it leads to improved longevity and reduces the risk of diseases like osteoporosis, diabetes and heart disorders.
The process of building muscle enhances physical performance; it’s about how your body feels and functions. Muscle is denser than fat, so while your body weight might stay the same, you’ll notice positive changes in your posture, strength and measurements. Shifting focus from numbers on a scale to the quality and function of your body is a liberating and empowering mindset shift.
Health Benefits of Strength Training
The far-reaching effects of muscle mass on health cannot be overstated. Beyond physical capabilities, strength training offers numerous life-enhancing benefits:
- Improved Metabolic Function – Muscle tissue plays a role in regulating blood sugar and insulin sensitivity, lowering the risk of type 2 diabetes.
- Bone and Joint Health – Resistance training helps maintain bone density, reducing the risk of fractures and osteoporosis, especially for women over 50.
- Enhanced Mobility and Stability – Strong muscles improve posture and decrease the likelihood of injuries, enabling you to live an active and independent life as you age.
- Longevity – Greater muscle mass correlates with increased lifespan and improved health in later years.
Neglecting muscle development can have lasting consequences, particularly as we age. Muscle mass naturally declines by approximately 3-8% per decade after 30 and only accelerates after 60. Without active intervention, muscle loss increases the risk of falls, fractures and disabilities, leaving many older individuals vulnerable and dependent. Rebuilding strength is an investment in your future.
The Mental and Emotional Gains
The benefits of strength training extend beyond the physical, creating a ripple effect on mental and emotional health. It builds self-esteem, fosters a positive body image and helps reduce stress and anxiety. Strength training forces you to push past perceived limits, instilling confidence and empowering you to approach challenges in both fitness and life. Knowing that your body can lift weights or endure an intense workout is a reminder of just how capable and powerful you truly are.
Practical Steps to Get Strong
If you’re ready to prioritize strength, here are essential steps to help guide your holistic path:
1. Strength Training
- Lift Heavy – Incorporate resistance training 2-3 times per week, focusing on compound movements like squats, deadlifts and bench presses. Aim for 4 sets of 5-6 repetitions using maximum weight to stimulate muscle growth and activate satellite cells.
- Jump for Power – High-impact plyometric exercises, such as jumping or sprinting, can improve muscle power and bone density. Even 10-20 jumps a day can make a profound difference over time.
2. Prioritize Protein
- Protein is a non-negotiable element of building and maintaining muscle—many women over 50 don’t consume enough. Ensure each meal includes at least 30 grams of high-quality protein from lean meats, fish, eggs, tofu or plant-based alternatives.
- Get the High Protein 5-Day Meal Plan
3. Zone II Training ( low-to-moderate intensity)
- Don’t underestimate the power of walking! 10,000 steps or more a day boosts cardiovascular health, reduces stress and aids in fat loss while supporting recovery between strength sessions.
4. Sleep and Recovery
- Sleep is your body’s time for growth and repair. Aim for deep, quality rest by creating a bedtime routine free from distractions and stressors. During sleep, your body produces human growth hormone which helps rebuild muscle, regulate metabolism and enhance recovery.
5. Anti-Inflammatory Diet
- Lean into whole foods, high fibre and anti-inflammatory choices like leafy greens, whole grains, healthy fats and fermented foods to support gut health and fuel muscle growth.
Supplements to Support Your Journey
Busy lives and environmental stressors can make it challenging to meet all your nutritional needs. Natural health supplements can assist in bridging the gaps. Aeryon Wellness, an award-winning supplement brand designed with women in mind, provides targeted solutions to enhance your strength-building efforts:
- B Strong Creatine – This female-focused micronized creatine formula supports lean muscle development, strength and recovery.
- U Got This – Designed to tackle stress, this supplement provides hormonal balance and ensures cortisol levels don’t interfere with muscle preservation.
- Lose It Metabolism Support – This helps improve energy and metabolic efficiency by encouraging healthy fat loss while maintaining muscle mass.
- So Hormonious – A unique hormone-balancing blood sugar support supplement to help regulate glucose levels for sustained energy and improved insulin sensitivity.
Build Strength, Build Confidence
By shifting focus from skinny to strong, you’re creating a version of yourself capable of withstanding life’s challenges with confidence and strength. Muscle supports longevity, protects your health and enhances your quality of life. It’s time to rewrite the narrative and take charge of your fitness goals with an empowering, compassionate approach. Focus on functional strength and a holistic lifestyle, and allow the confidence of being strong to radiate into all aspects of your life!
With the support of Aeryon Wellness supplements and the determination to prioritize well-being over fleeting societal standards, you are fully equipped to feel strong, healthy and unstoppable. Whether lifting weights, fuelling your body, or caring for your mental health—this is the start of your strongest chapter yet.
Aeryon Ashlie is a renowned holistic nutritionist, keynote speaker, and #1 Best Selling Author, celebrated as the visionary behind Aeryon Wellness Supplements. Committed to “Empowering Women with Holistic Health,” her award-winning line of scientifically formulated, 3rd party tested, and Health Canada-approved supplements is uniquely designed by women, for women. Based in Vancouver, BC, Aeryon shares her life with her daughter and their beloved labradoodle, inspiring women to achieve their best through holistic health solutions.
