By Louise Malone, Manager, Fitness Engagement, Sylvan Adams YM‑YWHA 

International Women’s Day is a great reminder that strength isn’t just about muscles. 
It’s resilience. Confidence. Showing up for yourself, especially when life feels full (and late winter in Montreal feels very long). 

Here’s the simple truth: your health deserves time on your calendar.  

What Strength Really Means 

Strength looks different at every age and stage, and that’s a good thing. The Canadian guidelines are clear and simple: 

• Strength training at least twice a week 

• 150 minutes of moderate‑to‑vigorous activity each week 

• Incorporate balance training especially after you turn 60 

That’s the foundation. Not perfection, progress. 

Why this matters for women: 

• Bone health: 1 in 3 women will experience an osteoporotic fracture. Strength training twice a week helps protect bone density. 

• Heart & brain health: Most Canadians have at least one modifiable risk factor for heart disease. Regular physical activity lowers risk. 

• Mental well‑being: Even short workouts can boost mood, improve sleep, and increase stress resilience. 

Strength training isn’t optional for women. It’s essential. 

Strong Inside 

Women carry a lot: careers, caregiving & community. Movement is one of the most powerful (and underused) stress‑management tools women have. 

Good news: 
You don’t need extreme workouts. 
You don’t need to “go hard” every day. You need consistency. 

A Simple 4‑Week Strong Inside & Out Framework 

Think structure, not pressure. 

Each week: 

• 2 strength days 

• 1 optional conditioning session (Aquafit, intervals, or steady cardio) 

• 1 short mobility session 

Warm‑up (5 minutes): 
Easy cardio + simple mobility exercises 

Progression rule: 
During your first 3 workouts, finish each set feeling like you could do 1–2 more reps. Each week, add a little — a few reps, a bit of weight, or an extra set. 

Day A: Push & Legs 

• Squat variation 

• Push‑up or chest press 

• Split squat or lunge 

• Front plank 

Day B: Pull & Hinge 

• Deadlift or hip hinge 

• Row variation 

• Bridging or hip thrust 

• Side plank 

Optional conditioning (20–30 min): 

• Aquafit 

• Treadmill intervals (1 min brisk / 1 min easy) 

• Bike or row at a conversational pace 

Mobility (8–10 min): 
Gentle spine, hip, hamstring, and chest mobility to keep you moving well. 

New or returning? 
Follow CSEP readiness guidance and check in with a health professional if needed. And remember, our team is always here to help. 

Strong Outside: Move Your Way 

Strength doesn’t live only in the weight room. You’ll find it everywhere at the Y: 

• Aquafit’s joint‑friendly resistance 

• Krav Maga confidence 

• Yoga and Pilates focus 

• Group fitness energy 

• Small‑group training 

• Swimming and more 

Make It Stick 

• Log your wins (yes, showing up counts). 

• Train with a friend — accountability works. 

• Have fun

This International Women’s Day, honour yourself. Train because your body carries you through everything. Build strength and have fun taking care of you! 

Louise