From Cardio Junkie to Strength Training: My 30-Year Fitness Journey

Flashback to the early 1990s: I first got serious about daily exercise in my mid-20s. Back then, cardio was king.. My gym had every amenity you could imagine: an indoor and outdoor pool, tennis and squash courts, three aerobic studios, a huge room full of cardio equipment, an indoor track, and a large free-weight area with cable machines and squat racks. Even though the membership was a hefty $65 a month, I largely ignored most of these features, focusing solely on cardio classes.

I have vivid memories of leaving work at 5:01 PM to grab my front-row spot for the cardio class du jour. I didn't just love it—I craved the loud music, the energy of the room, and the feeling of being exhausted after a 60-minute workout. We never seriously lifted weights; if we used them at all, it was high-repetition work with 1–5 lb dumbbells incorporated into the cardio class. I loved it so much that I became certified in group exercise and started teaching classes all over town.

At some point during that time, I picked up a copy of Muscle & Fitness and discovered the beauty of women with muscle. Cory Everson, Monica Brant, Sharon Bruneau, and Rachel McLish became my idols. Inspired, I decided to dip my toe into the world of strength training, which meant taking my first steps into the free-weight area that was largely occupied by men.

I started spending more time in the weight room and quickly learned a few things. I used to think muscle weighed more than fat and was worried about getting bulky. But I discovered that a pound of fat weighs the same as a pound of muscle—after all, a pound is a pound. The real difference is that muscle is denser and takes up less space in your body. I also learned that we all start losing muscle mass around age 30, and this loss speeds up after 60. This is important because muscle is a "metabolically active" tissue, and the more you have, the more calories your body burns at rest.

Fast forward 30 years as a cancer survivor, my motivation is simple: I never want to feel as weak as I did during treatment. I'm focused on living strong and know I can slow down the aging process. Besides keeping my muscle mass, I prioritize walking, climbing stairs, and working on my grip strength.

Don't let yourself slow down! Things like a slower walking speed can signal a decline in heart health, muscle strength, and brain function. That's why I keep up with daily walks and choose stairs whenever possible. To improve grip strength, I do "farmer's walks" with heavy weights or hang from a bar. According to the National Institutes of Health (NIH), grip strength is a great indicator of overall health.

I'm doing these things based on science and observing strong women who are decades older than me. I'm also fortunate not to have any joint issues that would prevent me from doing them. I wish I liked yoga, but I don't. While I know flexibility is important, I haven't been able to consistently fit it into my schedule. For now, I am celebrating the small wins and am focusing on staying active and strong for decades to come.

What one small step can you take today to invest in your future health?