Strong > Skinny
Struggling to love your body lately?
Thought you were done with body image struggles after puberty?Unfortunately, midlife has a way of stirring them back up.
Our bodies are changing again — softer in places, weaker, saggier, achier, maybe more wrinkled. 😖
And when we don’t like what we see in the mirror, we often turn to habits that aren’t actually healthy in the long run.
If your goals are all about aesthetics, it’s easy to chase skinny instead of strong.
But strength matters so much more than size.Because when you're 85, being able to carry your groceries or get down on the floor with your grandkids will mean a lot more than how your jeans fit.
Why This Matters
Common strategies for getting “skinny” like drastically cutting calories or doing fad diets, can lead to serious health problems.
FITNESS SIMPLIFIED
For decades, getting “smaller” and more slim was the main reason to exercise.
So it makes sense that many women still gravitate toward workouts that promise to burn the most calories — like steady-state cardio.
The problem with that is that cardio alone won’t build the strength, balance, bone density, or mobility your body really needs as it ages.
Fitness Tip to Be Strong, Not “Skinny”
Incorporate strength, stability, and posture into your routines
This doesn’t mean you need to ditch cardio completely.
But if you want to feel strong and capable in your 50s, 60s, and beyond, strength training has to be part of the plan.
While being smaller might seem like the goal, it doesn’t always mean feeling healthier or more confident.
You know what does?
Feeling strong.
Try this quick full-body routine that targets strength, stability, and posture—all in under 10 minutes.
Full Body Strength Workout in 10 Minutes or Less
- Offloaded Squats – 8 reps
- Single Arm Overhead Press – 8 reps (no leaning!)
- Bent-Over Rows – 8 reps (use an offset stance)
- Single Leg Deadlifts – 8 reps (keep posture tall) Then switch sides and repeat with the weight on the other side!
Extra tip: Use a relatively light weight for your first round through to get the flow and to double check your technique. Then ramp up to a weight that feels pretty challenging to get all 8 reps of each exercise - it should feel like you could only do 10 total if you HAD to.
Did You Know...
- Building your muscle mass with strength training is the best way to improve your metabolism, helping you feel leaner and more “toned”.
- Strength training is not just great for your confidence as you age! Brand new studies are even showing a unique link between a resistance training program and gut health. (source)
- Small is NOT always better. Women with small body frames tend to have a higher risk of developing osteoporosis because they are more likely to have less total bone mass to draw from as they age. (source)
NUTRITION SIMPLIFIED
Tempted to cut calories to lose weight? Not so fast.
Severe calorie restriction is far too common among women in midlife and beyond.
When “getting smaller” is your primary goal, “eating less” often feels like the answer.
And when left unchecked, this can lead to malnutrition.
Nutrition Tip to Be Strong, Not “Skinny”
Eat MORE macronutrients and micronutrients
Eat for strength!Your goal shouldn’t be to eat less.
It should be to fuel your body with as much quality nutrition as possible.
Macronutrients (proteins, fats, carbs) and micronutrients (vitamins and minerals) all play critical roles in helping your body function and thrive.
(If you’ve ever dealt with an iron deficiency, you know how much these nutrients matter!)
So instead of asking, “What should I cut out?”
Start asking, “What does my body need more of?”
Nutrient-dense foods naturally help prevent overeating (if you’re paying attention to how full you’re feeling), giving your body the fuel it needs to get stronger, move better, and feel healthier.
Crockpot Jambalaya
More ideas to eat MORE micro- and macro-nutrients:
- 1 cup plain Greek yogurt with blueberries, walnuts & flax meal
- Salmon, quinoa & roasted veggie bowl
- Turkey & hummus wrap with shredded carrots, cucumber, tomatoes in a whole grain wrap
MINDSET SIMPLIFIED
Strong Over Skinny Starts in Your Head
You can’t go on this journey with your body without bringing your mind along for the ride.
Because true strength isn’t just in your muscles—it’s in your mind.
Every time you train, you’re building more than just physical strength.
You’re training yourself to be more resilient, more focused, more grounded.You’re learning to silence the lies that say:
- You should be further along.
- You used to look better, and you’ll never get back there.
- You’re not good enough.
These thoughts will sabotage your progress if you let them.
They’ll make you second-guess every step, dismiss your wins, and chase unrealistic goals.
Here’s your reminder:
✔️ You are exactly where you need to be today.
✔️ Let go of the shame and the “shoulds.”
✔️ Don’t chase your 30-year-old body—she may have been smaller, but you’re wiser now.
✔️ What worked then won’t work now. And that’s okay.
It’s a new season, and your approach should reflect that.
Ask yourself:
💪 What can I do today that honors my body and my season of life?
💪 What’s one strong step forward?
Mindset Tip to Be Strong, Not “Skinny”
True strength starts in your mind.
THE TAKEAWAY
Chasing “skinny” might be what you were taught in the past, but choosing to pursue strong is what will help you thrive for decades to come. The great news is that you can build strength and mobility—and feel really good doing it—just by taking one simple step at a time.
- Incorporate strength, stability, and posture into your routines
- Eat MORE macronutrients and micronutrients
- True strength starts in your mind.
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 444. Wanting to Get Back to the Thinner Version of You?
Ep 360 - THIS is why your Habits are Inconsistent
Ep 326 - Defying All Expectations: Strength, Aging, and Body Image
SPECIAL RESOURCE
Ready to feel STRONG? This is a quick full-body workout that you can easily do anywhere, and it only uses your body weight. Join me and follow along as we do a quick warm-up, then a simple workout, and then end with a refreshing cool down.
15 MIN Full Body Workout For Beginners
Until next week... Be strong
