Clare’s story: Finding the balance

Hello, I’m Clare…

Fitness has been in my DNA since before I can remember. My mother was a pioneer of women’s health and taught ‘health and beauty’ to ladies in the evening in a church hall. And growing up, I was always on the move – whether it was riding ponies, gymnastics, hockey, or simply tearing around outdoors. Exercise never felt like a chore or something I had to do; it was something I genuinely loved. Looking back, movement gave me confidence and a sense of achievement long before I ever understood the profound physical and mental benefits it brought.

As I got older, my relationship with fitness evolved. What started as a pure love of sport became a deep fascination with how exercise – particularly strength training – makes us feel. Not just physically stronger, but more capable and resilient in everyday life. This fascination led me to study for a degree in human biology, which gave me a deep, foundational understanding of how the human body functions, adapts, and thrives.

My real turning point with resistance training came in the late 90s. I was living in New York and was introduced to a visionary personal trainer who completely opened my eyes to weight training. That was my true introduction to the power of strength. Over the years, I’ve seen fitness trends come and go, but one thing has remained absolutely constant: my unwavering belief in strength training as our ultimate tool for longevity.

Cardio vs weights: Finding the balance

For many of us, our 20s and 30s were incredibly cardio-driven. We spent endless hours sweating in spin studios, on the treadmill, or clocking up miles on the bike. While I still love getting out on my bike, over the years my routine has swung firmly in favour of strength training. In my 10+ years as a level 4 certified personal trainer, this is the philosophy I’ve always shared with my clients, constantly reinforcing the unique benefits it brings.

So, how do the two stack up, side by side?

Cardio (cycling, walking, swimming)

This is fantastic for your heart, lungs, and overall cardiovascular fitness. It improves stamina, boosts your mood, and supports your overall health. It’s also hard to beat for clearing your head and getting that instant endorphin rush.

Weights and resistance training

This is where we unlock long-term, life-changing benefits. Resistance work builds and maintains lean muscle mass, which is essential for a healthy metabolism, good posture, and staying capable as we age. It plays a critical role in protecting bone density, regulating stress levels, and supporting better sleep and recovery.

The shift

Cardio improves your current fitness, but strength training is what keeps you stable and resilient for the future. It’s the difference between simply being ‘fit’ and being functionally strong.

Unlocking functional freedom

As my knowledge has evolved – deepened by both my academic background in human biology and decades of hands-on coaching – so has the way I experience my own body through different stages of life. Consistently incorporating strength training over many years has allowed me to navigate these changes without focusing on what my body can’t do. Instead, I notice how incredibly supported and capable I feel in everyday movement.

The best part? You don’t need to have started years ago. Right now is the perfect time to begin. Whether it’s managing those nagging aches more easily, walking up the stairs without a second thought, or feeling less tired and more energised, strength training creates functional freedom – the ability to move through life feeling confident and supported in your own skin.

The mental shift

One of the most overlooked benefits of lifting weights is the impact it has on your mind. In midlife especially, it becomes so much more than a physical practice. Many of my clients are surprised by how much clearer, calmer, and more balanced they feel mentally after picking up weights.

There is something incredibly empowering about challenging your body and lifting heavier as you get stronger. It demands a level of focus that I just don’t find with other forms of exercise. You might start a workout with a beautifully chaotic mind – running through to-do lists, decisions, and responsibilities – but you will leave feeling like everything has shifted back into place. You have to be present when you are lifting weights; you have to pay attention to what your body is doing in the exact moment.

Trust me, you never regret a strength workout!

A final thought

I can honestly say I feel stronger, more powerful, and more capable now at 60 than I ever did in my 30s. In midlife and beyond, this strength is the absolute key to how we feel day to day.

Stepping away from endless, exhausting cardio sessions and replacing them with functional, intentional strength training has completely changed how my body responds and how I feel. Instead of dreading workouts, they are a joyful part of my lifestyle and I do them as a default without debating with myself.

You don’t need to aim for perfection, just remember that this isn’t a competition or a race. It’s simply about showing up for yourself today, so you can stay stronger for the future.