Subject of the Women’s Health Article- There is a time to GAIN and a time to MAINTAIN!
My article next week (April 29, 2026) is about an article in Women’s Health by Addison Aloian: Here’s how much effort you really need to put into a workout for it to matter regarding strength training and the question about light strength training versus going heavy strength training. There is time for both.
My Back Surgery in February of 2026 and my Rehab and Training
Those that are just starting to include strength training, that I would highly recommend you do, in their workouts for a whole host of great reasons. I having to rehab as I am doing after having back surgery. Here is the issue- Do I pull back on my strength training, or do I Increase my Strength Training? There is a reason for both; even if you didn’t have a medical issue.
My Back Surgery Rehab Workout
In my case, I had no option in the matter, in February of this year, I had my L-4 and L-5 disc fused and two rods installed, as indicated in the X-Ray above, to alleviate nerve pressure that I was experiencing. I can attest to the degree of the nerve issues, as many of you known all too well, isn’t fun. When the surgeon tells you that you can’t lift anything over 10 pounds or bend over pass your knee cap for the next 10- weeks, you have no choice but to STOP strength training and be patient during rehab. Now I know why they refer to us as patience; you got to have patience.
The only full strength training the surgeon allowed me to do after 4- weeks was bench presses with normal weights and reps and a few of my cardio-aerobic training elements. But one cardio-aerobic element the surgeon allowed me to do that was helpful was cycling that benefited my glutes, quads, and lower back muscles to stretch and regain their mobility. I rode my stationary bike to avoid an injury on my mountain bike. It was a tough the first two days but gained more flexibility as I continued to push through, but nowhere near my 18 mph rate I was accustom to doing.
One thing I discovered during my rehab- You don’t know how many times you bend over at the hips, preferably, than when you can’t bend just during a routine day. Just putting on my socks was a significant challenge for me as you can imagine.
I Totally Agree with Ms. Addison Aloian’s Article in Women’s Health Magazine
I totally agree with the Women’s Health article by Ms. Addison Aloian on her assessment of pulling back on reps and intensity, whether you are maintaining or gaining question. I proved her article that as I was rehabbing just to reach some fraction of some level of fitness that I had months before my back surgery. Right now I am still limited on my strength training just to reach where I was.
Reason Why Strength Training is Essential to You
Ladies, let me tell you one huge benefit that I gained from my strength training decades before my back surgery, I had a bone density scan performed, also known as DEXA Test. A man of my age would be expected to have a bone density of -1.0 due to natural bone loss, if 1.0 is normal for a 35 year old. At age 68, my bone density test was +1.16 that the technician remarked was incredible. So, ladies it is essential that you include strength training in with your normal workout sessions for several benefits that also includes having age-defying healthy skin.
My strength training method that I use to challenge myself is that I do 3- sets of 15- reps with a 20 second break between sets to rest. This will allow you to push your workout sessions to do that extra set and level. Then I increase both my sets of 15 to 4 sets two days per week that is what my BAJA Fitness is based on. My BAJA workout schedule is based on 3-2-2 (Monday – Wednesday full Workout; Thursday – REST; Friday – Saturday Full Workout; and Sunday REST), I take a three-mile walk with my dog on the 2-rest days.
Another Huge Benefit of Strength Training
So Why Does Strength training Benefit younger looking skin!
When your muscles are worked, they release a natural growth hormone that contains collagen and GPL-1 that repairs, replaces, and rejuvenates your cells, especially your skin cells. In the above and below photographs, I am 68, soon to be 69 in July of 2026. Strength training is better than any anti-aging creams or ointments out on the market alone that you can purchase that is temporary and are costly. Sweating it out is best skin treatment during your strength training.
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