1. Why Strength Training Matters at Any Age
Muscle loss (called sarcopenia) starts earlier than people realise — around age 30 — and continues at roughly 3–5% per decade unless we intervene. Strength training is the most effective way to slow, stop, or even reverse this natural decline.
Why it matters: • More muscle = a faster metabolism, even at rest • Stronger bones due to increased stress on the skeleton • Better joint stability and fewer aches • Improved balance and reduced fall risk • Everyday tasks — lifting shopping, stair climbing — feel easier
The fix: Just 2–3 sessions per week is enough to make a huge difference.
Try Strength Circuits, Body Sculpt or Kettlebells at Newport Live to stay strong for life. Or a programme with an instructor which can be specifically tailoired to you. Book your 1 to 1 today!
2. The 10-Minute Rule for Motivation
Struggling with motivation? You’re not alone. Behaviour science shows that getting started is the biggest barrier, not the workout itself.
The rule: Commit to just 10 minutes — walking, cycling, gentle mobility, or stretching.
What happens? Most people naturally continue because the hardest part (starting) is done. Even if you stop after 10 minutes, you’ve still sent a positive signal to your brain that movement is part of your identity.
Consistency beats intensity — small wins build big habits. Why not try one of our Momentwm walks or rides bookable via the Newport App and get started with like-minded people.
3. Why Walking Is Still One of the Best Exercises
Walking remains one of the most evidence-backed forms of movement.
Benefits: • Low impact but highly effective for cardiovascular health • Reduces stress by lowering cortisol • Helps maintain a healthy weight
• Supports joint health by increasing synovial fluid • Boosts mood and mental clarity
• There’s no better time than post Christmas feast to get a walk in!
Ways to get more steps: ✓ Park further away ✓ Take the stairs ✓ Short “movement snacking” breaks ✓ Join Walking Football ,Heart Health, or our Momentwm network at Newport Live for social, supported activity
4. Hydration & Exercise: How Much Is Enough?
Even mild dehydration (1–2%) can reduce strength, endurance and concentration by up to 20%.
Daily guide: • Aim for 6–8 glasses per day (more if active) • Sip water 30 minutes before your class • Take water breaks every 10–15 minutes in sessions • Tea, coffee and sugar-free squash do count toward your total • Your urine should be pale straw-coloured
Hydration supports energy, recovery and performance — simple but powerful. Why not hydrate in the Regional Pool & Tennis Centre cafe with a drink, snack or coffee.
5. Mobility: The Most Underrated Fitness Habit
Mobility isn’t just stretching — it's controlled movement through your available range of motion.
Just 5–8 minutes daily can: • Reduce stiffness and back tightness • Improve posture and joint alignment • Help you lift more efficiently • Lower injury risk • Make everyday moves (like bending or turning) smoother
Build it into your warm-up or try Pilates or Yoga at Newport Live for guided mobility practice.
6. Why Sleep Affects Your Workouts
Sleep is your hidden training partner. During deep sleep, your body releases growth hormone, repairs tissues and resets the nervous system.
Poor sleep leads to: • Reduced strength and slower reaction times
• Higher perceived effort (exercise feels harder) • More cravings for sugar and carbs • Disrupted recovery
Try: ✓ A regular bedtime ✓ Reducing screens 60 minutes before bed ✓ A wind-down routine — reading, stretching, hot shower, light breathing ✓ Keeping your bedroom cool and dark
Better sleep → better training, mood and energy.
7. Protein 101 — How Much Do You Need?
Protein is essential for muscle repair, appetite control and maintaining strength as we age.
Active adults generally benefit from 1.2–1.6g per kg of bodyweight, spaced evenly throughout the day.
Easy high-protein choices: • Greek yogurt • Eggs, chicken, turkey • Beans, lentils, tofu, tempeh • Whey or plant-based shakes • Cottage cheese • Fish and seafood
Pairing protein with regular strength training is the gold standard for building and maintaining muscle. You can grab a protein shake in the Regional Pool & Tennis Centre for a quick fix instead of your coffee next time!
8. Why Community Exercise Works So Well
People are 40% more likely to stick to exercise when they feel part of a community.
Why? • Accountability — people notice when you're there • Motivation — a shared energy lifts you • Support — instructors guide, encourage and adapt • Social connection boosts mental health
Try Momentwm, Zumba, Pilates, MenoFit, Fit Steps, Kettlebells, Strength Fusion or HIIT to join your Newport Live community. Your people help you stay consistent.
9. Warm-Up Essentials
A warm-up isn’t optional — it’s preparation for your muscles, joints and nervous system.
A good warm-up should: • Raise your heart rate • Activate key muscles • Improve mobility • Get your body ready for the specific movements you’ll perform
Try this simple structure: 2 minutes light cardio Dynamic stretches (leg swings, arm circles) Activation work (glute bridges, core bracing) Movement prep — e.g., bodyweight squats before squats, walkouts before upper-body days
Better warm-up = better performance + fewer injuries. Book your 1 to 1 as part of your membership to get top tips for warming up whatever your workout of choice.
