No more 'pancake butt'! Muscle, strength, and biomechanics for women after 40 - Dr. Stephanie Estima

Jan 16

On Air with Ella podcast episode 400

For informational purposes only. This is not medical advice.

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No more "pancake butt!" Activating our glutes and building stronger bodies after 40

In this episode:

Squatting: Women squat differently than men due to differences in pelvic structure and femur length. Dr. Stephanie explains the importance of allowing the chest to descend to achieve a full range of motion.
Hip Hinge: Essential for functional movements like picking up objects. Many people strain their backs due to improper technique.
Glute Activation: Critical for preventing back injuries. Dr. Stephanie discusses "glute amnesia" and the importance of engaging the glutes throughout the day.

Week 1 (Menstruation): Moderate rep range (8-12 reps) is ideal.
Week 2: High estrogen levels cause ligamentous laxity and tendon stiffness, making it a great time for heavy lifting but not for explosive movements.
Week 3 (Ovulation): Energy levels can vary; moderate rep range is recommended.
Week 4 (Pre-Menstruation): Higher reps (15-20) with lighter weights to manage inflammation and mood changes.

Emphasizing the importance of listening to your body and adjusting workouts based on how you feel.
Consistency is key, and intuitive exercising can help you stay motivated and injury-free.