CAW Fitness

The Study That Changed the Game

For a long time, women with low bone mass were told to be careful.

Avoid heavy lifting.
Avoid impact.
Don’t push too hard.

Then the LIFTMOR study helped challenge that thinking.

What did LIFTMOR actually show?

Supervised high-intensity resistance and impact training improved bone density and strength in postmenopausal women with low bone mass.

Not gentle exercise for the sake of being gentle.

Appropriate training.
Progressive loading.
Proper supervision.

“Just be gentle” isn’t a training plan

Your bones and muscles need a reason to adapt.

That doesn’t mean everyone should immediately start throwing a barbell on their back and jumping off boxes 😅

It means training should be appropriate to the person, progressively loaded and properly coached.

Load. Lift. Impact. Progress.

This is where strength training shines.

✔️ Progressive overload
✔️ Heavy resistance appropriate to the individual
✔️ Impact where appropriate
✔️ Consistent training over time

And one important point:

Pilates is great. But Pilates isn’t strength training, and it generally isn’t progressive overload for your muscles in the same way structured resistance training is.

Both can have a place. They’re just not interchangeable.

Why strength training matters

We’re not just training for what our body can do today.

We’re building strength for:

• stronger bones
• stronger muscles
• better balance
• more confidence
• maintaining independence as we age

The goal isn’t just to exercise.

It’s to build a body that’s capable.

Strong is the standard

The LIFTMOR study showed us something important:

Women don’t need to be wrapped in bubble wrap when it comes to training.

They need appropriate coaching, progressive training and the confidence to get stronger.

And honestly? Personal training is one of the best ways to learn how to train properly.

Having someone observe your technique, individualise your program, manage progression and know when to push or pull back can make strength training safer, more effective and far less intimidating.

Train for your bones.
Train for your muscles.
Train for your life.

CAW Fitness 💪

Some days you’ll lift heavy.
Some days you’ll run.
Some days you’ll just turn up and do the basics.

It all counts.

The goal isn’t to absolutely destroy yourself every session. It’s to build something you can actually keep doing.

Because the boring-looking weeks?
The ones where you just keep showing up, doing your sessions and getting on with life?

They’re usually where the magic happens. 🏋🏼‍♀️🐕

Waiting for motivation to arrive before you train? It’s probably stuck in traffic. 😂

You don’t need to feel fired up every time you train. Sometimes you just need to turn up, do the work, and let future-you be glad you did.

The goal isn’t to smash yourself every session. It’s to keep showing up often enough that it actually makes a difference.

Motivation is unreliable. Consistency gets results.

You don’t need to always train harder. You need to train consistently.

Progressive overload matters, but that doesn’t mean every session needs to leave you completely wrecked.

One brutal workout followed by a week off isn’t going to beat three solid sessions you can recover from, repeat and gradually build on.

Strength, fitness and confidence come from giving your body the right stimulus, recovering, and then showing up again.

And this is where having a good trainer can make things a whole lot easier. We know when to push, when to back off, when to progress and when your body has had enough.

You don’t have to figure it all out yourself.

Train hard when it’s appropriate. Recover when you need to. Then show up again.

That’s where the progress happens.