Dr.Stacy Sims, an exercise physiologist and nutrition scientist, outlines four key training principles to help women maintain strength, balance, and independence as they age.

These include jump training to improve bone density, heavy resistance training to preserve muscle mass, sprint interval training for cardiovascular benefits, and adequate protein intake to support muscle maintenance.

Sims emphasizes that these practices are critical for long-term metabolic resilience and physical independence, particularly as estrogen levels decline during perimenopause.She recommends specific exercises like depth drops, squat jumps, and compound movements such as back squats and deadlifts.Sprint interval training (SIT) is highlighted for its role in enhancing VO₂ max, stroke volume, and insulin sensitivity.Protein consumption, ideally 1 gram per pound of body weight, is also stressed to maintain lean mass and bone density.

Sims argues that these strategies are essential for aging women to remain active and independent, with the ultimate goal of living healthily into their 90s.