Why Resistance Training Is Often Overlooked

Strength training isn’t about changing your body—it’s about supporting it

When someone asks you about your exercise routine, does resistance training come up?
If not, you’re not alone — especially if you’re a woman.

Despite mountains of evidence supporting strength training for overall health and longevity, it’s still often overlooked in favor of cardio or stretching. And that’s a missed opportunity, because resistance training isn’t just about lifting heavy weights or changing how your body looks — it’s about building a body that supports you through real life.

How Resistance Training Supports Long-Term Health

Bone density and osteoporosis prevention in women

1. It reduces disease risk and helps you age better

We now understand that muscle is more than just tissue that moves us — it’s an active endocrine organ. When muscles contract, they release signaling molecules that positively affect the entire body.

Regular resistance training has been shown to:

• Improve insulin sensitivity and blood sugar regulation

• Reduce chronic inflammation

• Support brain health and cognitive function

• Improve bone density, lowering the risk of osteoporosis

This is especially important for women, who are at higher risk for bone loss as we age. Strength training sends a powerful signal to bones that they are needed — helping maintain density and reduce fracture risk over time.

In short: building muscle isn’t just about strength — it’s about resilience.

Lifting, carrying, pushing, and pulling in daily activities

2. It makes everyday life easier

Think about the last time you carried a heavy bag of mulch, hauled a suitcase through the airport, picked up a squirmy kid, or spent hours gardening. How did your body feel afterward?

Resistance training prepares your body for real-world demands. When you regularly practice lifting, pushing, pulling, and carrying under controlled conditions, those same movements in daily life feel less taxing — and are far less likely to result in nagging aches or injuries.

Life doesn’t get lighter — but you can get stronger. And that strength makes everyday tasks feel more manageable instead of exhausting.

How strength training improves self-confidence

3. It builds confidence — from the inside out

There’s something powerful about feeling strong.

When you trust your body’s ability to handle physical challenges, your confidence naturally grows. That confidence doesn’t stop at the gym — it shows up when you say yes to a trip, a hike, a new hobby, or a physically demanding day without fear of “not being able to keep up.”

Strength training improves self-efficacy — your belief in your ability to do hard things. And over time, that belief spills into every corner of life.

So yes — resistance training builds muscle. But it also builds courage.

How Much Strength Training Do You Actually Need?

Evidence-based guidelines for frequency

Current exercise guidelines recommend resistance training at least 2 days per week, targeting all major muscle groups. Many people see even greater benefits with 2–4 sessions per week, depending on their goals and recovery.

And no — workouts don’t need to be long or extreme. Even short, well-designed sessions can create meaningful changes when done consistently.

When Strength Training Feels Intimidating

The role of guidance in making strength training feel safe

If pain, fear of injury, or issues like leaking with exercise have kept you away from strength training, you’re not broken — and you’re not alone.

The right guidance can make strength training feel safe, accessible, and empowering.

We’d love to help you get started, meet your body where it is, and build strength in a way that supports your goals — for now and for the long run.

At Breathe., we help women build strength in a way that feels safe, supportive, and sustainable—especially if you’re managing pain, pelvic symptoms, or fear of injury.

Learn how trauma and nervous-system–informed physical therapy can support strength training that works for your body.

Breathe. is unique! Integrative physical therapy for women. Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns.

Appointments available in Des Moines and Iowa City / Cedar Rapids / North Liberty area. www.breatheptw.com

As the temperatures drop here in the Midwest, many of us swap our warm-weather routines for cozy indoor habits. But winter comes with its own set of challenges for our bodies: icy sidewalks, slippery parking lots, and the temptation to skip movement altogether. As women’s health physical therapists practicing right here in Iowa, we often see clients dealing with winter-related aches, strains, and falls that could have been prevented with a few simple strategies. Here’s how you can prepare your body and your environment for a safer, healthier winter.

1. Warm Up Before You Go

Cold weather can make muscles and joints stiffer, increasing the risk of strains. Before heading outside for a walk, a run, or even just shoveling snow, take 5-10 minutes to warm up indoors. Gentle movements like marching in place, hip circles, or dynamic stretches for your arms, legs, and back can increase blood flow and prepare your muscles for activity. Think of it as “preheating” your body before facing the chill.

2. Layer Smart and Protect Your Extremities

Keeping your body warm isn’t just about comfort, it’s about injury prevention! Cold muscles are more prone to pulls, and icy hands or toes can affect your balance. Wear moisture-wicking layers to stay dry, insulated gloves, a hat, and warm socks. If you’re venturing outdoors for long periods, consider thermal leggings and a windproof jacket. You can always take off layers as you go!

3. Invest in Proper Footwear

Iowa winters can be slippery. Shoes with good traction, such as trail-running shoes or boots with grippy soles, reduce the risk of slips and falls. Consider adding ice grips or traction cleats when walking on particularly slick surfaces. Making sure you have shoes with wide toe boxes can also help to improve balance by allowing your tiny stabilizing foot muscles to work better!

4. Create a Safe Indoor Exercise Space

When it’s too cold or icy outside, it’s important to have alternatives indoors. Even a small area in your living room can be enough for bodyweight exercises, resistance bands, or yoga/stretching. A safe, well-lit space with supportive flooring reduces the risk of trips or falls while keeping you active. Maybe even try working out barefoot to improve your balance!

5. Listen to Your Body

Winter often means shorter days and less sunlight, which can affect energy levels. Pay attention to your body’s signals. If a joint feels stiff or a muscle is sore, don’t push through pain. Modify your activity or try a gentle warm-up first. Maintaining consistent movement, even in smaller doses, is more protective than long, infrequent workouts. Yes, getting frequent movement away from your desk during the day counts!

6. Stay Hydrated and Nourished

It’s easy to forget hydration in cold weather because we’re not sweating as much, but muscles and joints function best when properly hydrated. Warm beverages and regular water intake support circulation and overall health, helping prevent injuries.

7. Choose a Women’s Health Physical Therapist To Support Your Active Lifestyle

Winter in the Midwest doesn’t have to mean hibernation or injury. By preparing your body with warm-ups, proper footwear, and safe exercise options, you can enjoy the season confidently and stay active all winter long!

If you’re looking for more ways to keep your body moving safely this winter, check out our other tips on our social media pages (@ breatheptw) or schedule a session with one of our PTs in West Des Moines or North Liberty to get a personalized plan!

You’ve probably heard that walking is good for your health, but did you know that walking faster may even help you live longer?

Research shows that people who walk at a faster pace tend to live longer and have better heart and brain health. Walking is one of the simplest ways to stay strong and independent as we age. But what happens when walking hurts?

Many women go through times in life when walking becomes hard or painful, especially during major body changes like:

• Pregnancy or postpartum recovery
• Pelvic organ prolapse
• Surgery or medical procedures
• Illness or fatigue from long-term health conditions
• Muscle or joint pain in the hips, knees, feet, or back

Finding the Solution for Your Walking Pain

Even something simple like poor-fitting shoes can cause pain and make walking feel harder than it should.

As women’s health physical therapists, we’re here to help you move without pain, throughout every stage of life! If walking is uncomfortable or feels unsteady, we can assess your whole body to figure out why. Is it weak glutes? Tight hip flexors? Poor core control? Limited single-leg stability? We take a full-body approach to understand what’s going on and build a plan that works for you.

6 Solutions for Pain-Free Walking That Breathe. PTW May Include in Your Care 

Dry Needling

To release tight or overworked muscles.

Gait Assessment and Training

To improve how your body moves with each step.

Shoe Type Recommendations

To help support your feet and improve comfort.

Strength and Balance Training

Especially for your hips, feet, and core.

Pelvic Floor Support Strategies

If prolapse or postpartum weakness is limiting you.

Post-Surgical Rehab

To rebuild strength and confidence after procedures.

Breathe. PTW Supports Women in Living a Pain-Free Lifestyle

If you think about it, walking involves standing on one leg over and over again. Because of this, we can help you build the strength and control to tolerate that single-leg support without pain (and at a quicker speed).

You don’t need to “just live with it” or wait for it to get worse. Pain with walking is not just a normal part of aging, motherhood, or recovery. It’s a sign that your body needs support, and that’s exactly what we’re here for.

Let’s get you walking comfortably, confidently, and maybe even a little faster! Because the better you walk, the better you feel, and the longer you can keep doing the things you love.

If walking doesn’t feel good right now, let’s fix that together.

Breathe. is unique! Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns. 

Appointments available in West Des Moines and Iowa City/Cedar Rapids area. www.breatheptw.com

References:

• Yates T, et al. JAMA Netw Open. 2019;2(10):e1913301
• Stamatakis E, et al. Br J Sports Med. 2018;52(12):761–768

How to Lift Weights When You’re Brand New to the Gym

If you are new to strength training, it can often be intimidating or even scary to get started. There are so many options, where do you even start? 

Common Questions & Concerns About Strength Training 

“Should I use machines or free weights?”

“I’m afraid I will hurt myself.”

“How many reps should I do?”

“I don’t want to look silly.”

The American College of Sports Medicine provides guidelines for strength training for the general adult population. These are awesome references to use to help you get started!

The ACSM’s Guidelines About Strength Training 

1. How often should I do it?

Aim to strength train 2-3 days per week. This allows your body enough time to recover and build back up between strength days and therefore, ready to be challenged again.

2. What exercises should I do?

There is no list of “perfect” exercises – which is the fun part! Aim to challenge the major muscle groups (think glutes, quads, hamstrings, biceps, triceps, etc.) and you can use a variety of equipment – machines, dumbbells, barbells, bands, etc. Talk to your physical therapist or your gym trainers if you need ideas on specific exercises!

3. How many sets/reps?

Complete 2-3 sets of 8-12 reps with good form, slow and smooth movement. This dosage of exercise has been shown to be the optimal amount to promote muscle hypertrophy (AKA muscle growth!)

4. What weight should I use?

If you are new to strength training, start with light weights and then gradually increase, with an end goal of a weight that is moderately challenging. An easy guideline to use is the last couple repetitions should be 8/10 difficulty (where 0 is no difficulty and 10 is max effort).

Strength Training for Women Provides a Multitude of Benefits

Strength training is such an important part of a well-rounded fitness program and is often either forgotten or purposely removed due to intimidation, not knowing where to start, or fear of injury. 

Strength training is essential for graceful aging and working on your strength today will not only be beneficial in the short term but also pay off in spades when you are older. Challenging our bodies with regular strength training helps build stronger bones, decrease risk for fracture and injury, promotes heart health and glucose regulation, and so much more. 

Consult With a Breathe. PTW Physical Therapist on How To Get Started With Strength Training

If you are unsure where to start, how to prevent injury, or if strength training is right for you due to a past medical history, birth history, previous injuries, etc. I would encourage you to set up an appointment with your local physical therapist (pelvic floor physical therapist if you happen to be pregnant or postpartum) for individualized guidance on how to safely get stronger!

Here is a link to the ACSM guidelines to review for yourself: https://www.acsm.org/blog-detail/acsm-certified-blog/2019/07/31/acsm-guidelines-for-strength-training-featured-download

This post is educational and not medical advice. Please consult your medical provider for information specific to your needs.

Breathe. is unique! Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns. 

Appointments available in Des Moines, West Des Moines and Iowa City / Cedar Rapids area. www.breatheptw.com

3 guidelines to set and achieve realistic physical therapy goals

We get it – you’re busy, overwhelmed, pulled in a million and one directions. And you’re trying to tackle self-care. Having trouble sticking with it? Use these 3 guidelines to set and achieve realistic physical therapy goals that fit your schedule.

Don’t Overextend Yourself.

How much time do you really have? 10 minutes, 30 minutes, 60 minutes? Evaluate your typical day.  Look for areas where you already have open time or where you can easily rearrange your schedule to set yourself up for success. Communicate the time you actually have available, we want your goals to be achievable without adding stress.

Simplify.

What do you really, really, really want to achieve? Focus on 1-2 top goals at a time. This helps us direct interventions and potential “homework” toward whatever is most important to you. Plus it reinforces your brain to do the work. Don’t get bogged down by all the small things, zero-in on your priority. Once you achieve it, then move on to the next goal. It can take as quickly as 18 days to create a habit!

Stack Your Habits.

What do you already do consistently? Think about things like brushing your teeth or making your morning coffee. We all have things that we do at the same time every day. Pair your physical therapy stretches and exercises with the routines that you’re already consistently doing. It will be easier to remember, and you’re more likely to have greater success. That success tells your brain that you can do good things for yourself!

You Got This! Breathe. Physical Therapy & Wellness Is Here To Support Your PT Goals.

We’re here for you, wherever you’re at in your self-care journey. Physical therapy should not be overwhelming. We get it – life gets in the way sometimes. We want to help you achieve your goals at your pace to feel your best. Let’s tackle those self-care goals together – one step at a time.

Remember: In the state of Iowa you do not need a referral to see a physical therapist! Just call us, and we’ll get you in. We can’t wait to meet you!

Patellofemoral pain, which is commonly referred to as “runner’s knee”, is caused by inflammation and irritation at the joint between the knee (more specifically, the femur) and the kneecap (also known as the patella).

The name, patellofemoral pain, then indicatespain at the joint between the patella and the femur.

While the patella may seem like a small, minor bone in the body it actually plays a huge role in our movement. The patellofemoral joint is responsible for absorbing up to 20 times our body weight during things like jumping, running, etc. The patella sits in a perfect little groove in the femur and as you bend and straighten your knee, the patella moves up and down that groove.

Problems arise typically when the patella is no longer tracking smoothly within its groove – maybe some muscles are too tight and pulling it too much or other muscles are too weak and not pulling enough. Starting something new and doing too much too soon can also create pain at the patellofemoral joint because it’s not used to absorbing all that extra force.

Those with patellofemoral pain generally report pain underneath the kneecap that is made worse with activity (especially running, jumping, stairs, squatting) or sitting with your knee bent for too long and gets better with rest. It is more common in females than males thanks to our wider hips.

So what can we do about that? Here are some simple exercises to try.

1. Stretch

The IT band is a big fascia band that runs along the outside of your thigh, from your hip down to the side of your knee. It has a few fibers that attach over onto the patella and can pull your patella too far out to the side. While the actual fascia doesn’t stretch, we can stretch all the muscles that attach to it which are the hamstrings, quadriceps and glutes. Try these stretches! In general, try to hold for 30-90 seconds and do each side 1-2 times.

2. Strengthen Your Glutes

Your glute muscles play a big role in keeping your knee steady. If your knee tends to turn in (go knock knee) when you do things like run, jump, squat then this can also throw your patella off course. Try these glute exercises! As a general rule, do one side until you get a nice muscle burn and then switch sides. Do each side 2-3 times.

3. Strengthen Your Quads

Your quadriceps are 4 big muscles on the front of your thigh that join together to form a common tendon that runs on top of the patella and attaches at the bottom of your knee, on the tibia. Having strong quads plays a big role in helping absorb forces so the patellofemoral joint doesn’t have to do it all. Here are some exercises to strengthen your quads. Again, go until fatigue and try to do each side 2-3 times.

4. Work on Your Technique

One of the most important things you can do is to look at your running, jumping or squatting technique. Do the activity in a mirror or even better, take a video of yourself doing it (bonus points for a slow motion video!) Watch yourself as you land on one leg while running, land on both feet while jumping or drop down into your squat. Does your knee tend to point in toward your big toe (like the first picture)? Really try to see if you can press your knee out – think point your knee toward your second or third toe (like the second picture!). Then try to do that while you’re running, squatting, jumping, etc. This will help your patella stay track smoothly within its pathway.

Ongoing pain that doesn’t resolve with these exercises is a reason to seek out assistance from your women’s health physical therapist. If you’re unsure, reach out to us! We would be happy to provide some guidance or answer any further questions! 

Source:  https://www.apta.org/patient-care/evidence-based-practice-resources/clinical-summaries/patellofemoral-pain

Does your “time of the month” come with bloating, cramping, nausea, mood changes, constipation, anxiety? Thankfully, we’re not completely helpless. Research tells us that exercise can help to reduce both physical and psychological symptoms of premenstrual syndrome (PMS).

Exercise can significantly alleviate premenstrual syndrome (PMS) and period symptoms for several reasons. Let’s explore further how physical activity helps manage these symptoms:

7 Ways Exercise Helps Alleviate PMS Symptoms

1. Reduces Pain

Exercise releases endorphins (aka the body’s natural painkillers) which can help reduce menstrual cramps with PMS. Endorphins also improve mood and provide a sense of well-being! Who doesn’t love that!

2. Enhances Mood

Physical activity helps regulate serotonin, which plays a large role in mood regulation. Regular exercise can reduce symptoms of depression and anxiety commonly experienced during PMS and your period.

3. Improves Circulation

Exercise boosts blood flow, which can help reduce symptoms of bloating and swelling. Improved circulation also ensures that oxygen and nutrients are being delivered to your muscles and tissues, helping to reduce cramps.

4. Regulates Hormones

Regular physical activity helps to maintain a balance of hormones, which can be particularly beneficial for managing PMS. Large fluctuations in your hormones are a significant contributor to PMS symptoms, and exercise helps keep these fluctuations in check!

5. Reduces Stress

Exercise is a well-known stress reliever – no surprise here! Activities such as yoga, walking, or swimming can lower stress levels, which, in turn, can decrease the severity of PMS symptoms like irritability and fatigue. Our best advice? Pick a type of exercise you ENJOY!

6. Boosts Energy Levels

Engaging in physical activity can combat the fatigue and lethargy that often accompany PMS and menstruation. Exercise increases overall energy levels and helps maintain a more consistent level of physical and mental energy.

7. Promotes Better Sleep

Sleep is SO important! Regular exercise can improve sleep quality, which is often disrupted during PMS and your period. Better, restful sleep can help mitigate the mood swings, fatigue, and irritability associated with PMS.

Research & Evidence Behind Exercise & PMS 

There are so many studies that support the positive effect of exercise on PMS and period symptoms. For those of you looking for more data on this topic, a study published in the Journal of Education and Health Promotion found that women who engaged in regular aerobic exercise experienced a significant reduction in PMS symptoms​ (CCJM)​. Another study in the Journal of Clinical and Diagnostic Research highlighted the benefits of yoga and stretching in reducing menstrual pain and discomfort​ (CCJM)​. Again, pick whichever exercise you enjoy!

Let Breathe. PTW Help You Feel Comfortable During PMS

Incorporating regular exercise into your routine can offer HUGE relief from PMS and period symptoms. Whether through cardio, strength training, or yoga, physical activity is a powerful tool for managing the physical and emotional challenges of menstruation.

Self care has major payoffs! Exercise is just one of the many ways we can love and care for our premenstrual bodies. At Breathe., we want all humans to feel comfortable moving in their bodies. If exercise is uncomfortable or painful for you, make an appointment. We’re in Des Moines, Iowa and also near Iowa City & Cedar Rapids.

*Disclaimer: these techniques may not improve severe PMS or period symptoms if you have an underlying health condition. If your periods are impacting your mental and physical health or you are unable to work or exercise due to the severity of your symptoms, please reach out to a healthcare professional.

Reference:
1. Phillips, N. A., & Bachmann, G. A. (2018). Genitourinary syndrome of menopause: Common problem, effective treatments. Cleveland Clinic Journal of Medicine, 85(5), 390-398. https://doi.org/10.3949/ccjm.85a.15081

Surprising Things That May Be Causing Pelvic Pain

Listed are 3 areas that can impact pelvic pain + tips on how you can help yourself out!

1. Inner Thigh Muslces (also known as adductors)

2. Tight Butt Muscles

3. Restrictions Through The Tummy

When someone asks you about your exercise routine, is resistance training a part of your plan? There is so much evidence suggesting the benefits of resistance training for overall health and wellness, so why aren’t more people doing it — particularly women to be quite frank?!

Here are a few reasons to get motivated to add resistance training to your regimen. 

1. It reduces the risk of disease and injury, helping you age better.

Research has in recent years identified muscle as an endocrine organ. This means, building muscle has the ability to improve insulin sensitivity, reduce inflammation in the body, and can even improve cognitive function. There is also evidence to support improved bone density in those who regularly strength train, reducing your risk of osteoporosis, which is a common concern as we age, particularly in women!

2. It makes everything in life easier.

Remember that big bag of mulch you had to carry from your car to the garden this spring? How hard was that for you? Did you end up getting a nagging pain afterward? Regular resistance training actually trains your body to be more prepared to complete these types of tasks without it being a big deal! Picking up your kids, gardening, carrying a suitcase while traveling are all examples of needing the ability to move something heavy in daily life! When you train for these things regularly, they aren’t as taxing, making life easier!

3. It boosts confidence!

When we feel strong, we feel more capable and confident to perform daily tasks. Have you ever felt limited in your ability to do something, simply because it was physically hard? When you train, your confidence in your ability to complete challenging physical tasks improves! You know that trip you’ve been wanting to book, but have been fearful of your ability to complete the hike or physically keep up with the other people on the trip? Resistance training could be just the answer, and could create the change over time to help you feel prepared and confident to just DO THE THING!

Current exercise guidelines recommend 2 resistance training sessions per week. So what are you waiting for? Not sure where to start? Is pain or pants peeing getting in your way of strength training? We would love to help you get started and reach your goals!

Happy lifting!

Call 515-255-3932 or email contactus@breatheptw.com to schedule a consultation.  Virtual appointments available throughout the U.S. 

Breathe. is a three-clinic holistic physical therapy practice in Des Moines, West Des Moines and Iowa City / Cedar Rapids area specializing in dry needling, dra, pants peeing, women’s health, pregnancy/postpartum pain and recovery and pelvic floor dysfunction. Learn more at www.breathedsm.com

*Disclaimer: This post is educational and not medical advice. Please consult your medical provider for information specific to your needs*

4 Foam Roller Exercises to Try When You’re in Pain

Do you have a foam roller living in your house? Maybe you bought it with intentions to figure out what to do with it… but didn’t know where to start. Maybe your foam roller is your best friend but you always do the same 2 things. Try these exercises to get a great stretch and work out tight muscles!

Sometimes foam rolling hurts. It’s important to distinguish what “hurts good” or is a strong stretch sensation rather than a pinch or pain. Pain should be avoided, but a mild discomfort of working on tight muscles is ok. Pay attention to your body’s threshold and go easy on yourself. More discomfort doesn’t mean you’re getting more out of it.

1. Pec Stretch – “W” and “T”

This stretch feels AMAZING after feeding or holding a baby, sitting at a desk, or doing any exercise that involves upper body. Lay down on the roller with it supporting you from head to booty. Knees bent with feet on the ground for balance! Then relax your arms out to the sides in a “W.” Your forearms may not touch the ground when you start. You should feel a good stretch across your chest. Then try a “T” position with arms straight out to the sides. Spend 30 seconds in each position.

2. Figure 4

Sitting on your foam roller, cross one ankle over your opposite knee. The leg that’s crossed over is the side you are focusing on. Lean towards that leg, and roll through your glutes (booty) on that side. Once you find a tight area, roll in small movements for several minutes until the muscle relaxes. 

3. Thoracic extension

Sitting on the ground, lower onto the foam roller with your forearms so it is in the middle of your upper back. Rest your booty on the ground and put your hands behind your head as you slowly relax over the roller. If the sensation is too much, try a rolled up yoga mat or pool noodle. Breathe and enjoy the stretch, then move an inch up or down on the roller to stretch multiple areas in your upper back. 

3. Calf rolling

Sitting on the ground, extend your legs over the roller and get the “meaty” part of your calf on the roller. Cross your opposite ankle over and roll back and forth, again pausing and spending extra time once you find a tight spot. To get extra into this muscle, lift your hips off the ground as you use your arms to support you.

*This post is educational and not medical advice. Please consult your PT for information specific to your individual needs.