The idea of gardening as resistance training includes movements that will increase your strength and help you maintain mobility. If you’ve ever spent an afternoon pulling weeds or hauling mulch, you know gardening can leave your muscles pleasantly sore the next day. But did you know that your backyard garden can double as a full-body resistance training zone?
For people aged 40 and up, maintaining muscle mass and bone density becomes increasingly important. The good news? You don’t have to hit the gym or lift heavy dumbbells to stay strong. With the right approach, gardening can be an effective (and enjoyable) way to build functional strength naturally.
Why Resistance Training Matters After 40
As we age, especially during and after menopause for women, our bodies start to lose muscle mass—a process called sarcopenia. This can lead to:
- Reduced mobility
- Higher risk of falls
- Slower metabolism
- Increased joint pain
Incorporating resistance training into your lifestyle helps counteract these effects by improving strength, posture, balance, and energy levels. And yes, gardening absolutely counts.
Gardening as Resistance Training: Moves That Double as Strength Training
Here are some everyday gardening activities that work like bodyweight or resistance exercises:
🌱 Digging and Shoveling
Engages your core, glutes, shoulders, and arms. Just like using a kettlebell, using a shovel with control helps build both strength and stability.
🍂 Raking and Sweeping
Great for the upper body and obliques. Try alternating sides to work both arms equally—and to avoid overuse injuries.
🌼 Squatting to Plant or Weed
Mimics bodyweight squats, activating your thighs, hips, and glutes. Use a proper squat form (hips back, knees aligned) to get the most benefit.
🪴 Lifting Soil or Pots
Lifting heavy bags of soil or planters builds functional strength similar to weightlifting. Remember to bend at the knees and lift with your legs to protect your back.
🌿 Carrying Watering Cans
Strengthens your arms and challenges your balance. Want a real workout? Fill two cans and walk laps around the garden.
Tips Before Gardening
- Consider a warm up: Start with a few shoulder rolls and gentle squats to get your joints ready, especially if you have not been moving around much that day.
- Use ergonomic tools: Reduce strain with tools designed for comfort and leverage.
- Vary your movements: Switch tasks frequently to avoid repetitive stress.
- Take breaks and hydrate: Gardening in the sun can be more intense than you think. Take breaks as needed.
Nature + Strength = A Sustainable Fitness Routine
What makes gardening as resistance training so powerful as a form of fitness is that it aligns with your natural lifestyle. You’re getting sunlight, fresh air, sensory stimulation, and movement—all wrapped into one.
This isn’t just about looking strong. It’s about feeling strong, grounded, and capable in your everyday life.
Ready to Level Up Your Functional Strength?
If you’re loving the idea of building strength naturally but aren’t sure where to begin—or want to make sure you’re moving safely and effectively—consider working with a personal trainer who understands women’s fitness after 40.
Trails to Health can help you:
- Build a custom plan that complements your lifestyle (yes, even gardening!)
- Learn proper form to prevent injury
- Stay motivated and consistent
Photo by RDNE Stock project on Pexels.com
Remember, you don’t have to do it alone—and you don’t need to change everything overnight. Small steps, rooted in your everyday life, are the key to sustainable strength.
🌸 Final Thought:
Next time you’re out pulling weeds or lifting a bag of compost, remember: you’re not just gardening: You’re training for a stronger, healthier you.
