Women age well by exercising regularly to stay strong, flexible, and protect bone health for an active, independent life.
Aging well as a woman requires intention, strength, and a willingness to challenge old fitness myths. Few people communicate this better than Dr. Tyna Moore, ND, whose work continues to empower women to take ownership of their muscle, hormones, and long-term health. She recently highlighted four key habits that women should avoid if they want to feel strong, capable, and energetic as they age. As coaches at APEX PWR, we see these truths reflected every day in the women we work with.
Below is a deeper look at the lessons, why they matter, and how women can apply them in real life for better health and longevity.
Explore APEX PWR’s full approach to female performance and long term health:
https://apexpwr.com
1. Starving Yourself Skinny
As Dr. Moore says, starving yourself is the fastest way to wreck your hormones and lose muscle. Chronic under eating, especially low protein intake, slows metabolism, lowers energy, and accelerates aging. Our resident nutritionist, Jennie Carolan, MS, would also echo this message, “the better route to weight loss and fat loss is a slight deficit so you’re eating as much as possible to still hit the target goal. This allows for a more sustainable approach as opposed to an all or nothing mindset.”
Muscle is metabolism. Without it, women often experience:
• Fatigue
• Decreased strength
• Slower recovery
• Hair and skin changes
• Hormonal dysregulation
• Weight gain despite eating very little
Women thrive when their bodies are nourished, not depleted. Additionally, it helps to measure your body with more than just the scale – using tools such as the gold standard DEXA Scan – so you can evaluate muscle mass in relation to the weight being lost.
If you need help building a consistent, sustainable approach to fueling your body, our nutrition team provides individualized plans grounded in performance and longevity science:
https://apexpwr.com/nutrition-services-at-apex-pwr/
2. Chronic Cardio
Many women believe endless cardio is the key to staying lean. Dr. Moore shares, “In reality, chronic high intensity or long duration cardio elevates cortisol, breaks down muscle, and signals the body to store fat.”
This is why women who run themselves into the ground often feel softer, slower, and more exhausted over time.
Cardio itself is not the issue. The problem is doing it daily without balance, strength training, recovery, or proper fueling. Women who age well combine steady aerobic work with shorter, intentional conditioning, strength training, and controlled recovery.
If you want to personalize your training intensity and truly train smarter, wellness testing can help you understand your actual zones and thresholds:
https://apexpwr.com/wellness-testing-portland-or/
3. Skipping Strength Training or Avoiding Heavy Weights
Here’s where Dr. Moore really makes her point, “Strength training is not optional for women who want to age well. It is the cornerstone of bone health, metabolism, hormonal balance, and long term mobility.”
Muscle is medicine. Women who lift:
• Maintain a higher metabolic rate
• Reduce risk of osteoporosis
• Improve joint health and posture
• Build confidence and resilience
• Age with strength instead of frailty
Heavy lifting is safe when coached properly. It is also one of the most empowering forms of training available to women. At APEX PWR, our facility and coaching team equip women to lift with confidence at every stage of life.
If pain or movement limitations are holding you back from lifting weights, our physical therapy team can help you move better and train safely:
https://apexpwr.com/physical-therapy-tigard-or/
4. Letting Stress Run the Show
American culture can breed stress in everyone. Dr. Moore shares, “Chronic stress is a hormonal wrecking ball. It disrupts sleep, slows metabolism, increases cravings, and makes weight management significantly harder. Women often carry stress silently and feel like they need to push through it, but unmanaged cortisol alters everything from mood to muscle retention.”
Prioritizing recovery is essential for every woman who wants to age well. Sleep, movement, nourishment, strength training, and supportive community all play a role in balancing stress and building resilience.
APEX PWR Insight: Why These Lessons Matter So Much
Everything Dr. Moore shared reflects what we see in our work with women. When women stop starving themselves, stop relying on cardio, start lifting heavy, and finally take stress seriously, their entire physiology changes. Energy improves. Hormones begin to stabilize. Muscle builds. Strength increases. Aging slows down. Confidence rises.
Real results come from a mix of training, fueling, recovery, and smart guidance. The women who embrace these principles age not just gracefully, but powerfully.
If you need help getting started and taking control of your health, our team is ready to assist! We even work with a variety of providers in the community who can provide additional support to your journey.
Call us at 971-294-2669 or visit our website – https://apexpwr.com/
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