What Do Women REALLY Need From Exercise? (Hint: It's Not More Cardio!)
Strength. Movement. Mobility. Connection. And a little bit of JOY!
Let's talk about something I see all too often.
Women working incredibly hard to look after themselves, squeezing exercise into already busy lives, walking miles, attending classes, doing endless cardio or perhaps sticking religiously to their favourite Pilates session.
And yet, despite all that effort, they're still wondering why they don't feel quite as strong, energised, mobile or confident as they'd like.
Here's something I want every woman to understand.
It's not necessarily about doing MORE. It's about finding the right MIX.
And no, that doesn't mean spending hours in the gym, pounding the pavements or committing to a complicated fitness routine that takes over your life.
Far from it!
With 37 years of experience in the fitness industry and over 25 years teaching Pilates, I've seen trends come and go. But one thing has remained remarkably consistent.
Our bodies thrive on variety.
Particularly as we move through midlife, menopause and beyond, the combination of strength training, enjoyable cardiovascular exercise and mindful movement becomes increasingly valuable.
Let's explore why.
1. Strength Training: Because Being Strong Changes EVERYTHING
Ladies, if there's one thing I want you to embrace as you get older, it's strength training.
Not because I want you to become a bodybuilder.
Not because you need to lift enormous weights.
But because muscle matters!
As we age, we naturally become more vulnerable to losing muscle mass and strength. Hormonal changes around menopause can make maintaining muscle, bone health and body composition feel more challenging too.
And that's exactly why resistance training deserves a place in your weekly routine.
Strength training can help you:
Maintain and build muscle strength.
Support bone health.
Improve your ability to manage everyday activities.
Support healthier body composition.
Improve balance, confidence and physical independence.
Think carrying your shopping, lifting your grandchildren, gardening, climbing stairs or simply getting up from the floor without struggling.
That's what being strong is really about.
And here's the good news.
You don't need to spend hours in a gym to benefit.
How can you build strength with BodyBlitz?
Lift Lean – Live Online Strength Training
Join me from the comfort of your own home for a friendly, effective 30-minute strength-focused workout.
Monday evenings, 5.30–6pm via Zoom.
Real coaching. Real encouragement. No intimidating gym environment.
And if you're someone who would benefit from more individual guidance, my 1:1 Personal Training sessions offer a tailored approach to your strength, confidence and fitness goals.
Whether you're new to weights or looking to progress, we'll work at a level that's right for you.
Because strong women aren't built by accident. They're built through consistency.
2. Cardio: Let's Make It Something You Actually LOOK FORWARD To!
Now let's talk about cardiovascular exercise.
Because somewhere along the way, many women were led to believe that cardio has to mean running, jumping, sweating buckets or pushing themselves to exhaustion.
It doesn't!
Your heart and lungs benefit from regular aerobic activity, and brisk walking, dancing and other enjoyable movement can absolutely count.
You don't have to punish your joints or dread your workouts to improve your cardiovascular fitness.
And this is where my absolute passion comes in.
WALKFit™ Silent Disco – Fitness That Feels Like FUN!
Imagine putting on your headphones, hearing your favourite feel-good music, stepping into the fresh air and suddenly finding yourself smiling, moving, singing and laughing with a wonderful group of women.
That's WALKFit™ Silent Disco.
Yes, we're walking.
Yes, we're moving our bodies.
Yes, we're working towards improving cardiovascular fitness.
But something else happens too.
People connect. Friendships grow. Confidence blossoms. And for 45 glorious minutes, the stresses of everyday life can feel a little further away.
Our North Norfolk coastal WALKFit™ Silent Disco sessions in Cromer and Mundesley bring together movement, music, fresh air and community.
And our themed Norwich experiences bring that same uplifting energy into the city.
It's not about being the fastest, fittest or most coordinated person in the group.
It's about showing up, moving in a way that feels good and giving yourself permission to have FUN.
Because exercise shouldn't always feel like another job on your to-do list.
Sometimes it should feel like the best part of your week!
Prefer to move at home?
Join me for WALKFit Core & More, my live online Wednesday class, 6–6.30pm.
A fabulous combination of walking-inspired movement and core-focused exercises designed to get you moving, strengthen your middle and fit into real life.
No journey. No fuss. Just you, me and 30 minutes invested in your wellbeing.
3. Pilates: The Missing Piece So Many Women Overlook
Now, this is where I want you to pay particular attention.
Because strength and cardio are wonderful.
But what about the way your body MOVES?
What about balance, coordination, mobility, posture, control and the ability to move with confidence?
And what about giving your mind a little space to switch off?
This is where Pilates really comes into its own.
Having taught Pilates for over 25 years, I've seen the difference it can make to how women feel and function.
Pilates is not simply stretching.
It's controlled, purposeful movement that challenges your muscles, develops body awareness and encourages better movement patterns.
Pilates can help improve:
Core strength and trunk stability.
Posture and body awareness.
Balance and coordination.
Flexibility and mobility.
Muscular control and movement confidence.
And let's not forget the mindful side of it.
That wonderful feeling of focusing on your breathing, concentrating on your movements and allowing the mental noise of the week to fade into the background.
Pilates offers something rather special.
It challenges your body while giving your mind permission to slow down.
Find your Pilates with BodyBlitz
Super Saturday Pilates – Live Online
Saturday mornings, 9.15–10am.
A wonderful way to begin your weekend feeling stronger, more mobile, centred and ready for whatever life throws your way.
Can't make it live? There's a seven-day catch-up option, so you can enjoy your session when it suits you.
I also offer face-to-face Pilates classes in North Norfolk, private Pilates coaching and, for those looking for a more personalised experience, Reformer Pilates in my boutique studio.
Reformer Pilates allows us to use adjustable spring resistance to challenge strength, control and stability, with exercises tailored to your individual needs.
Whether you're a complete beginner or an experienced Pilates enthusiast, there's a way to make Pilates work for you.
4. But Here's the REALLY Important Part…
Doing just ONE of these things isn't necessarily giving your body everything it needs.
Love walking? Brilliant! Keep walking.
Love Pilates? So do I!
Love lifting weights? Fantastic!
But each type of exercise offers something different.
Strength training provides a progressive challenge for your muscles and bones.
Cardiovascular exercise challenges your heart, lungs and stamina.
Pilates helps develop control, stability, mobility and body awareness.
And enjoyable group movement brings an additional ingredient that shouldn't be underestimated.
Human connection.
That feeling of belonging.
The laughter.
The encouragement.
The friendships.
The confidence that comes from doing something for YOU.
None of these needs to compete with the others.
They complement one another beautifully.
And that's where the magic really begins.
5. So What Could a Balanced Week Actually Look Like?
Let's keep this realistic, because I know how busy life can be.
You don't need to exercise for hours every day.
For general health, UK physical activity guidance encourages adults to work towards at least 150 minutes of moderate-intensity aerobic activity each week, alongside muscle-strengthening activities on at least two days.
But you can build towards that gradually, and every bit of movement counts.
Here's one example of how your BodyBlitz week might look.
Monday: Lift Lean – 30 minutes of strength training online.
Wednesday: WALKFit Core & More – 30 minutes of movement and core work online.
Saturday: Super Saturday Pilates – 45 minutes of controlled, mindful movement.
Sunday: WALKFit™ Silent Disco – 45 minutes of fresh air, music, movement and community.
Add some everyday walking and, depending on your goals and current fitness, another strength-focused session, and you're creating a wonderfully varied routine.
Of course, that's just one example.
You might prefer personal training twice a week, Reformer Pilates once a week and a coastal WALKFit™ Silent Disco on Sunday.
Or perhaps online coaching fits your lifestyle far better.
The best routine isn't the most complicated one. It's the one that meets your needs and that you can keep coming back to.
6. You Don't Have to Do It Alone
One of the biggest challenges I see isn't necessarily a lack of motivation.
It's knowing what to do, where to start and how to keep going when life gets busy.
That's why I believe coaching and community are so important.
At BodyBlitz Fitness, you're not just following a random workout you've found online.
You're being guided by an experienced instructor who understands that women have different bodies, different abilities, different responsibilities and different goals.
Some of you want to feel stronger.
Some want to improve fitness, mobility or confidence.
Some want to support their wellbeing through midlife and menopause.
And some simply want 45 minutes where they can forget about everyone else's needs and do something joyful for themselves.
All of those reasons matter.
Your fitness. Your way.
You can work with me in the way that suits you best:
BodyBlitz Online: Live Zoom classes and flexible workouts you can enjoy at home.
WALKFit™ Silent Disco: Fresh air, cardio, music, friendship and joy in Cromer, Mundesley and Norwich.
Face-to-face Pilates: Supportive, expertly coached classes in North Norfolk.
1:1 Personal Training: Individual coaching built around your goals.
Private Pilates & Reformer Pilates: A more personalised approach to strength, movement and stability.
And you don't have to choose just one!
In fact, combining them could be exactly what you've been missing.
7. My Invitation to You
If you've reached this point and you're thinking…
"I really should start doing something for myself."
Or perhaps…
"I already exercise, but I know I could benefit from a better balance."
Then I'd love to help you.
Not with an impossible routine.
Not with pressure, guilt or promises of overnight transformations.
But with sensible, enjoyable, effective exercise that helps you feel stronger, move better and genuinely look forward to looking after yourself.
Because fitness isn't just about changing how your body looks.
It's about changing how you FEEL in it.
And ladies, we deserve to feel fabulous at every age.
Ready to find your balance?
Explore my online classes, come and experience the joy of WALKFit™ Silent Disco, or get in touch to discuss personal training and Reformer Pilates.
Whatever your starting point, there's a place for you at BodyBlitz.
👉 Explore classes and coaching at www.bodyblitzfitness.online
Or contact me directly to find the right combination for you.
Move Well. Feel Strong. Live Better.
Emma x
About Emma
Emma Staples is the founder of BodyBlitz Fitness, a Women's Health & Fitness Coach, Personal Trainer and Pilates Instructor with 37 years of experience in the fitness industry and over 25 years teaching Pilates.
Based in North Norfolk, Emma supports women through strength training, Pilates, Reformer Pilates, online fitness coaching and her signature WALKFit™ Silent Disco experiences.
Her approach combines evidence-informed exercise, expert coaching, encouragement and the belief that fitness should improve not only how we move, but how we feel and live.
What a great read Emma. Very motivating. Thank you xx
A great read, thank you Emma xx