I have always thought that September is the perfect time for a health reset. While January can feel weighed down by the pressure to make dramatic transformations, September feels like a more natural time to begin afresh.
Summer is behind us, routines return and there is a natural opportunity to create healthier yet simple habits that genuinely last.
And if you make just one change, can I suggest that it is this: you take up strength training. I promise that you will be astounded by the benefits.
Yes, lifting weights makes us physically stronger. But the benefits go far beyond the weight we can lift.
Strength builds confidence. It changes how we carry ourselves. It reminds us that our bodies are still adapting, still learning and still capable. This is so important, especially in midlife.
Rather than another quick fix, this is a chance to invest in something that will support you for years to come.
This September, Telegraph health writer Susanna Galton is joining me to focus on her own fitness journey. Together, we’ve filmed a simple strength workout designed for women and men in midlife and beyond, showing that lifting weights is accessible, achievable and something everyone can do.
It is about becoming stronger in every sense of the word.
Why strength matters now
For too long, women in particular have been encouraged to exercise with one goal in mind: becoming smaller. We have counted calories, chased weight loss and often measured success by the number on the scales.
But the conversation is changing, thank goodness. We now understand that building and maintaining muscle is one of the most important investments we can make in our long-term health.
The latest UK physical activity guidance highlights the importance of muscle-strengthening activity for adults, recognising that strength is not simply about appearance. It supports bone health, balance, mobility and physical independence as we age.
Telegraph health journalist Susanna Galton joined Caroline for a simple strength-training workout using a set of dumbbells – Elena Sigtryggsson
From the age of 35, we naturally begin to lose muscle mass. With time, this can affect strength and daily function. Hormonal changes through midlife, including menopause, can also influence muscle and bone health.
But this is the empowering part: We can do something about it.
Our bodies respond to strength training at every age. Whether you are completely new to weights, returning after years away, or already fit but keen to progress, your muscles are ready to adapt.
The truth is, strength training does not have to start in a gym. You can begin at home, with simple movements and a set of weights.
Start with what you have
You do not need a home gym or expensive equipment to begin. A pair of dumbbells is ideal (I recommend a set of 2kg to all my beginners), but bodyweight exercises are also an excellent starting point, as is a resistance band.
The most important thing is that your muscles experience resistance. That is the signal that tells your body: adapt, grow stronger and stay capable.
Short workouts work
One of the biggest myths about strength training is that you need hours in the gym.
You don’t. Two to three sessions a week when you start, lasting around 30 minutes, can make a meaningful difference.
The secret is consistency and a structured programme. You will never regret a workout, and a short session you complete regularly will always beat the perfect workout you never do.
Keep it simple
When you are starting, focus on mastering the fundamentals. Technique is key. Choose a weight that challenges you while still allowing you to maintain good form. The final few repetitions should feel difficult. That is where the strength-building happens.
A good starting point:
-
Two to three strength sessions per week (building to three to four)
-
Two to three sets of each exercise
-
Around eight to 12 controlled repetitions
-
A weight that challenges you without compromising your form
As you become stronger, progress gradually. That might mean increasing the weight, adding more repetitions or making an exercise more challenging. Remember, lifting heavier weights as time goes on is how we continue to build strength and lean muscle.
Five strength exercises to start with
If I could choose five functional strength exercises to begin with, these would be them.
Together, they cover the key movement patterns we use every day – squatting, hinging, pushing and pulling – helping you build strength that translates into real life.
1. Squat
Credit: Elena Sigtryggsson
Why it matters
Squats strengthen your legs and glutes, helping with everyday movements such as climbing stairs, getting up from a chair and lifting with confidence.
Make it easier: Start with a bodyweight squat or practise sitting down and standing up from a chair.
2. Romanian deadlift
Credit: Elena Sigtryggsson
Why it matters
This strengthens the back of the body – including your glutes and hamstrings – which are essential for posture, balance and lifting safely.
Make it easier: Practise the hip-hinge movement without weights at first.
3. Bent-over row
Credit: Elena Sigtryggsson
Why it matters
Rows strengthen your upper back, improve posture and build the pulling strength we use every day.
Make it easier: Support one hand on a chair while rowing with the other arm.
4. Chest press
Credit: Elena Sigtryggsson
Why it matters
The chest press strengthens your chest, shoulders and arms, helping build upper-body strength and confidence. Strong pushing muscles support everyday movements, such as opening doors and lifting and carrying.
Make it easier: Start on the floor with lighter weights, which provide stability and support.
5. Shoulder press
Credit: Elena Sigtryggsson
Why it matters
Maintaining shoulder and arm strength helps with everyday tasks such as reaching overhead, lifting and carrying.
Make it easier: Begin seated and use lighter weights while learning the movement.
Strong for life
The greatest benefit of strength training is not just what happens in the gym. It is the confidence that comes from knowing your body is strong and the renewed energy that comes with it.
So this September let’s focus on becoming stronger.
An exclusive invitation for Telegraph readers
If this September strength reset has inspired you to begin your own strength journey, I would love to support you. Sometimes the hardest part is simply taking that first step.
Telegraph readers and subscribers can receive 50 per cent off their first month of Caroline’s Circuits, my online strength and fitness platform designed to help you build strength, confidence and consistency from home. Workouts are 30 minutes or shorter and you only need a set of dumbbells and a mat.
To join, visit carolinescircuits.com and use the code START50 at checkout to receive 50% off your first month of classes.
Come back tomorrow for the next piece in our September Reset series on how to re-style your summer clothes into autumn
