The Fort Blog
Training tips, therapy insights, and wellness wisdom from Drew, Molly, Terri, and the entire Fort team.
Heavy Is Safe: The Bone Density Case for Lifting More Than You Think You Should
The LIFTMOR trial put postmenopausal women with osteoporosis on heavy barbells at 85%+ of max. They gained 2-5% bone density. Zero fractures. Here's why 'heavy' isn't reckless—it's the dose your skeleton needs.
Will Lifting Weights Make Me Bulky? What Actually Happens When Women Over 40 Strength Train
The physiology is clear: accidental bulk is essentially impossible for women over 40. Here's what 12 weeks of strength training actually changes — and why the fear doesn't match the science.
The Musculoskeletal Side of Menopause Nobody Warned You About — and What Lifting Does for It
Joint pain, muscle loss, tendon stiffness — menopause hits your musculoskeletal system harder than most expect. Here's what's happening under the surface, and why progressive strength training is the single most effective counter.
How Many Days a Week Should You Strength Train After 40? (Fewer Than You Think)
The honest answer is 2-3 well-designed sessions per week, not 5-6 punishing ones. Recovery is where adaptation happens, especially after 40, and consistency beats heroics every time.
On a Weight-Loss Medication? Why Strength Training Just Became Non-Negotiable
GLP-1 medications work — but they can take 20-50% of your muscle with the fat. Here's why supervised resistance training isn't optional if you want to keep your strength, metabolism, and independence intact.
Am I Too Old to Start Lifting Weights? What the Research Says About Your 40s and 50s
The single most common fear among late starters — answered with the science. Muscle responds to training at every age, and people who start at 45 or 55 often progress faster than they expect because they train smarter.
Muscle Is Your Retirement Account: Why Strength Is the Best Predictor of How Well You Age
Grip strength outpredicts cholesterol for mortality risk. Muscle mass determines whether you need help getting off the floor at 75. Here's what the research says about strength as a vital sign — and what a realistic training week actually builds.
What Is Semi-Private Personal Training? The Middle Option Nobody Explains
Semi-private isn't a class where everyone does the same workout. It's not one-on-one training split between two people. Here's what it actually is — and why it might be the format you didn't know you needed.
Your Core Isn't About Abs. After 40, It's About Everything Else.
About a third of American adults over 40 have a measurable balance problem — and most have no idea. Here's why core strength quietly becomes the most important thing you train after 40, and what actually works.
When Should You See a Physical Therapist vs. a Personal Trainer?
Pain during exercise? Not sure if you need PT or training? Dr. Molly Sifflard breaks down how to know which professional you need — and why having both under one roof matters.
Indoor Cycling for Beginners: What to Expect at Your First Class
Nervous about your first cycling class? Terri Dizillo shares exactly what happens from the moment you walk in — so you can show up with confidence.