Strength training isn’t just for gym regular - it’s for everyone, and it’s especially important for women as they age. Research shows women face a higher risk of osteoporosis over time, and strength training is one of the most effective ways to protect bone health. Sports medicine doctors at the Cleveland Clinic recommend aiming for strength workouts twice a week, noting that the exercises don’t need to be complicated to be effective.
Nutrition also plays a key role in seeing results from the gym. Increasing protein intake helps build and repair muscles and bones, and it can even support healthier skin and hair. Cottage cheese is an easy, protein-packed option: ounce for ounce, it contains about as much protein as Greek yogurt and can provide nearly half of your daily protein needs.
If healthier hair is your goal, what you eat matters just as much as what you do in the gym. Greek yogurt and cottage cheese support hair strength with their protein content, while spinach delivers vitamin A, iron, beta carotene, folate, and vitamin C. Sweet potatoes are another standout, rich in beta carotene that helps the scalp produce sebum - keeping hair moisturized and less prone to dryness. Together, smart strength training and nutrient-rich foods can support stronger bodies and healthier hair from the inside out.