You walk regularly, stay busy and spend much of the day on your feet. Yet carrying shopping, lifting a suitcase or getting up from the floor may feel harder than it used to.
Being active is valuable. But everyday movement does not always challenge your muscles enough to build strength.
For women over 40, adding structured muscle-strengthening exercise can be an important part of staying capable and confident. At Treatments by Joanna in Walton-on-Thames, supervised EMS / XBody training offers one way to introduce that challenge.
Walking and strength training do different jobs
Walking supports cardiovascular fitness and is an excellent way to keep moving. It also works your legs, especially when you increase your pace or walk uphill.
However, familiar daily walks may provide limited challenge for your upper body and may no longer be demanding enough to increase muscle strength.
Muscles adapt to what you ask them to do. To become stronger, they need an appropriate challenge that progresses over time.
This is why UK activity guidance recommends muscle-strengthening activities on at least two days each week, alongside aerobic activity such as brisk walking.
You can keep the walks you enjoy and add a suitable strength-training routine around them.
Why focus on strength after 40?
Muscle strength matters long before old age. It helps you carry, lift, climb, push and move with confidence.
As we get older, maintaining muscle becomes increasingly important. Changes in activity levels, sleep and recovery can make a consistent exercise routine more difficult, including during the menopause transition.
A useful goal is to feel more capable in everyday life: carrying your bags comfortably, managing stairs or finding familiar movements less demanding.
These improvements matter even when the number on the scales stays the same. You can read more in my article How to Stay Strong After 40 Without Spending Hours at the Gym.
Where does EMS / XBody training fit in?
EMS stands for electrical muscle stimulation. During whole-body EMS training, you wear a specialist suit that delivers electrical impulses to stimulate muscle contractions while you perform guided exercises.
You actively take part in the session. The movements and stimulation are adjusted to your ability, experience and response.
At Treatments by Joanna, I guide you through the exercises and monitor how the session feels. The aim is to provide an appropriate muscular challenge and build gradually as you become familiar with the training.
EMS can be an option for people who prefer an individually supervised session and do not feel drawn to a conventional gym routine.
What does the research tell us?
Studies in older and postmenopausal women have reported improvements in muscle strength with supervised whole-body EMS programmes.
For example, a year-long trial in women with an average age of 75 found better outcomes for leg and trunk strength, and preservation of muscle mass, compared with a comparison group.
These findings are encouraging, but they do not mean every woman over 40 will achieve the same result. Studies use different programmes and populations, and individual responses vary.
EMS is one training option. Conventional resistance exercise, including weights, resistance bands and suitable bodyweight exercises, can also build strength effectively.
Can EMS help me look more toned?
Developing muscle may contribute to a firmer-looking body over time. However, appearance also depends on body fat, skin elasticity, nutrition and other individual factors.
EMS does not selectively remove fat from your stomach, thighs or arms. A session should not be sold as a guaranteed weight-loss treatment.
A more useful way to assess your progress is to consider your strength, movement quality and ability to manage everyday tasks, alongside any changes in appearance.
What happens at your first appointment?
Your first appointment begins with a consultation of around 15 to 20 minutes. We discuss your goals, exercise experience, medical history and any factors that may affect suitability.
If EMS is appropriate, I explain the equipment and introduce the stimulation gradually. You can expect a noticeable contracting sensation in the muscles, with rest periods between impulses.
Standard training sessions are around 20 minutes, but beginners need a gradual introduction. Your first session may involve less stimulation time and lower intensity.
Please allow additional time for your consultation, changing and getting familiar with the equipment.
How often should you train?
With EMS, recovery is part of the programme.
International safety guidance recommends no more than one session per week during the first eight to ten weeks, with reduced intensity and duration while beginners adapt.
This is different from the general recommendation to strengthen muscles on two days each week. That recommendation does not mean you should book two intense EMS sessions as a beginner.
Your wider activity plan can include walking and appropriately scheduled conventional exercise. The balance should reflect your fitness, recovery and any health considerations.
Consistency over several weeks is more useful than trying to make your first session as intense as possible.
Is EMS suitable for everyone?
EMS requires health screening and close supervision. Certain medical conditions, implanted electronic devices, pregnancy and other circumstances can make it unsuitable or require medical advice.
It can place a substantial demand on the muscles, even when the movements look simple. This is why gradual progression and recovery time matter.
The consultation gives us an opportunity to decide whether EMS is a sensible option for you before training begins.
Build strength around the life you already enjoy
You do not need to give up walking or the activities you love. The question is whether your current routine also gives your muscles the challenge they need.
If you are over 40, active but missing strength, or looking for a supported return to exercise, EMS / XBody may be worth exploring.
At Treatments by Joanna in Walton-on-Thames, your session is guided personally, with an approach based on your starting point. You can find more about the sessions on my EMS training page.
Message me to arrange your first EMS appointment and consultation, and let’s discuss what feeling stronger would mean for you. Call me on 07849 279384 or message me on WhatsApp.