Lifting Heavy & Feeling Strong: My Fitness Journey in My Late 30s

How I went from inconsistent workouts to lifting weights with confidence.

I've always been an active person. As a kid, I played every sport—soccer, volleyball, basketball, softball—and through high school and college, I was on the dance team. (More about dancing at the bottom of this post).

Once I hit adulthood, I became a huge group fitness girl. I loved Classpass and was constantly trying out new kickboxing classes, yoga studios, and more.

Then came my fertility years. I toned down the intense workouts during my years of IVF and barely had time to exercise once Rory and then Ellis arrived. I squeezed in a class here and there but never had a set routine.

Over the past two years, I’ve finally found a groove, working out three to four days a week. I eased back in with a CorePower Yoga membership for about a year, and then last January, we joined a local gym as a family.

Building Muscle

Now that I’m in the latter half of my thirties (yeesh), I’m focusing on building as much muscle as possible. Everything I read about perimenopause points to the importance of strength training. Muscle loss accelerates in your late 30s and 40s, and the best way to combat it? Lifting heavy things!

Once I was fully recovered from my hip replacement, I started prioritizing strength training.

Yes, It’s Intimidating At First

If you’ve ever stepped into a gym, you know the free weights and machines can be intimidating. I’ve been there! That’s why I like having a plan before I walk in.

I discovered the Playbook app (good name, right?!) and have loved following structured programs on there.

Right now, I’m doing Hannah Bower’s “Get Strong - Gym” program, which is based on progressive overload training. Each week, I do the same exercises but increase either the reps or the weight—the key to building muscle efficiently!

If you’re new to strength training, I highly recommend checking out the app. Some trainers offer individual programs, or you can buy a yearly membership to access a ton of different ones. I opted for the membership and love the variety.

It’s nice because the trainer walks you through each exercise in detail via video, offering tips and modifications along the way. You can also record your reps and weights during each session. This is helpful because I can then make sure that I’m increasing my weight a little bit each week.

My Routine

I head to the gym on Tuesday and Thursday mornings at 5:15 AM. It’s early, but it’s quieter, and I can get in a solid 45 to 60-minute workout, relax in the sauna for 10 minutes, and be home in time to take the kids to school at 7:15 AM. By then, I feel like I’ve lived an entire day before most people are even awake. Ha!

On Sundays, we make it a family affair. While the kids are at childcare, Finn and I get in a workout and a shower.

I also try to sneak in a yoga or Pilates class during the week, but my three strength training days are non-negotiable. And yes, I wear these weightlifting gloves. Do they make me feel a little silly? Sure. But also? A total badass.

Keeping It Moving

I try to walk as much as possible too. The weather has been pretty miserable, and I’m extra cautious about slipping on ice with my hip, so I’ve been racking up indoor steps on my walking pad while wearing a 12-lb weighted vest. It gets the job done!

Feeling Stronger

I’m already noticing a difference! My gym has a body composition scanner, and I’ve gained muscle while losing fat—exactly what I’m aiming for.

My Goal? One Real Pull-Up

By the end of 2025, I want to do one solid pull-up. Every time I go to the gym, I practice. I’m getting closer, but I’m not there yet. Why is it so dang hard?!

Share Your Favorite Strength Workouts

I’d love to hear what strength workouts you love! I know many of you are also navigating this stage of life, and building muscle is one of the best things we can do for ourselves.

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This Weekend

ND Pom Squad in 2009

Speaking of fitness, I have a very fun weekend planned! I was captain of the Notre Dame pom squad in college, and this year marks the squad’s 50th anniversary. We’re celebrating with a huge alumni reunion this weekend—85 (!!!) of us will be dancing at halftime during the men’s basketball game tomorrow.

The alumni span from the class of 1985 all the way to 2024, and I cannot wait to reunite with my college friends. I’m also just a tad nervous about this performance. We received the choreography last week via video and I’ve been practicing all week long. Think I’ll be the only one with a brand-new hip? Ha! I’ll be sure to share all the behind-the-scenes moments on IG Stories, so check it out!

Sales & Discount Codes

• You can find all of my discount codes in one spot right here.

• I have a new code for my absolute favorite bed pillows. We have these on every bed in our house. Use code 20CaseySleep for 20% off. The code works on any item in the Beckham Hotel Collection (including their throw pillow inserts and pillow protectors).

• My EBY code is still active! Use code CASEYFS15 for 15% off and free shipping. I’m a huge fan of the relief bra and the sheer bralette.

• I know many of you are trying to be strategic with where you spend your money these days (same!). I find Thrive Market to be a good alternative to buy kids’ snacks and pantry staples. And I like that they’re a fantastic company that aligns with my beliefs. Right now, they’re having a pantry restock sale with 25% off. Plus, with my link you get 30% off your first order and a free $60 gift.

• Madewell makes some of my favorite denim, like these kick-out crop jeans, and basics. Today is their last day to use code SALEONSALE for an extra 30% off sale items. These wide-leg jeans, cardigan, and genuine leather jacket are great closet staples.

• SPANX makes more than just shapewear and leggings. Through the end of February, if you make a purchase of $200+, you’ll receive a voucher for $50 to spend on your next purchase. My friend swears by their Air Essentials line for comfortable & chic items and my other friend exclusively wears their pants for her in-office work days.

xo,

Casey