We might often wonder if the exercise we’re doing is “enough”, especially as we move through midlife and beyond. On a recent episode the Age Well podcast, Liz addressed this common concern, answering a listener who asked whether regular walking and reformer Pilates could replace lifting weights.
Liz’s response? Reassuring and practical.
“First of all, well done,” she says. “Pilates and daily walking are really excellent health habits.”
But as she explains, different types of movement support the body in different ways as we age.
Why weight training matters in midlife
Weight training is a staple in Liz’s routine, and for good reason. It places direct load on muscles and bones, helping to build strength throughout the body.
“That load signals to the body to maintain muscle strength, bone density, balance and metabolic health,” Liz explains.
This is particularly important in midlife, as strength naturally declines as we age. Plus, we also lose the bone-protective effects of oestrogen as levels fall during menopause (unless we’re replacing with HRT).
This is why strength training can be so effective for reducing the risk of osteoporosis, falls and fractures later in life.
Is Pilates good for bone health?
Pilates offers a number of benefits for midlife women.
“It’s fantastic for core strength,” says Liz. “It’s brilliant for posture, balance, joint health and mobility.”
The springs used in reformer Pilates means we can increase or decrease resistance to suit our needs. In doing so, reformer Pilates can help to maintain muscle tone and functional strength, while also reducing fall risk.
“Reducing fall risk is really important as we get older,” Liz adds.
That said, Pilates alone doesn’t always provide enough bone-loading stimulus, particularly for the hips and spine, so we might need to add something extra to our routine.
Is walking enough to protect bones?
Walking is another excellent habit that Liz strongly supports.
“Walking helps, particularly for the hips,” she explains.
However, because walking is relatively low impact, we can’t expect the same results forever.
“It becomes less effective for bone once the body adapts,” Liz notes, especially in areas most vulnerable to osteoporosis.
Adding small amounts of impact – such as gentle hopping or varied terrain – can help increase its bone-strengthening benefits.
How to strengthen bones without lifting weights
If traditional weights aren’t an option, Liz recommends bodyweight and functional exercises, including:
- Sitting down and standing up from a chair without using the arms
- Wall push-ups
- Step-ups on stairs
- Supported squats
- Getting up and down from the floor
“These are all things that use your own body weight as resistance,” she says.
Resistance bands and very light hand weights can also be helpful, particularly to build strength gradually.
Could a weighted vest help?
Another option Liz loves to incorporate is wearing a weighted vest or jacket during everyday activities.
“It’s a bit like carrying extra body weight – but in a much healthier way,” she explains.
Liz suggests aiming for around 5–10% of body weight, ideally using a purpose-designed vest so the load is evenly distributed.
In a nutshell
So which is best – Pilates, walking or weight lifting?
According to Liz, it’s not about choosing one over the others, but layering movement types.
“A couple of reformer Pilates classes a week plus daily walking is fantastic,” she says. “It’s a brilliant base.”
Adding small amounts of extra resistance – through bodyweight exercises, bands, light weights or a weighted vest – can further protect bones and muscles.
“It’s really not about heavy lifting,” Liz emphasises. “It’s about giving your body enough stimulus to stay strong and confident as you step into older age.”
Got a question for Liz?
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