A British columnist’s recent account of switching from long-standing cardio routines to heavy weight training in midlife has sparked fresh attention on the health benefits of high-intensity resistance work for people aged 40 and above — benefits that include stronger muscles, better bone density, improved blood sugar regulation and even brain gains linked to increased brain-derived neurotrophic factor (BDNF) (How I got into the best shape of my life at 45). For Thai readers navigating an ageing population, rising overweight rates and limited time for gym visits, the narrative — and the research it cites — offer practical lessons for safer, evidence-based midlife fitness that can be done at home or in community settings.
The lead story matters because many middle-aged Thais face the twin problems of muscle loss (sarcopenia) and increasing weight, while juggling family responsibilities and work. National and global guidance now emphasise not only aerobic activity but also regular resistance training to preserve function, protect bones during menopause and reduce chronic disease risk (WHO Thailand physical activity factsheet). The columnist’s practical switch — buying heavier dumbbells for home workouts, cutting back spinning sessions and focusing on fewer reps at higher loads — mirrors recommendations coming from exercise science and public-health bodies and gives an accessible example for Thai families who may prefer home-based or early-morning routines because of work and caregiving schedules (How I got into the best shape of my life at 45).
Key facts and recent research help explain why this approach is gaining ground. Resistance training that uses higher intensities (around 80% of one-repetition maximum, or 1RM) has been associated with acute increases in circulating BDNF — a protein that supports neuroplasticity and cognitive health — whereas lower-intensity sessions (about 60% 1RM) did not show the same rise in one controlled study (Impact of Strength Training Intensity on Brain-derived Neurotrophic Factor). For bone health, systematic reviews and meta-analyses show that resistance and impact exercises can improve bone mineral density in postmenopausal women and lower fracture risk when programmes are appropriately dosed and supervised (Exercise training and bone mineral density in postmenopausal women; Frontiers review on exercise and bone). Resistance work also increases muscle mass, which raises resting metabolic rate and helps blunt midlife fat gain — an important point as Thailand grapples with rising overweight and obesity, with nearly half of adults classified as overweight or obese in recent national summaries (Global Nutrition Report — Thailand profile).
Experts and practitioners quoted in the lead piece described the psychological and functional payoffs of lifting heavier. A powerlifting memoir cited in the column framed the change as shifting the goal from “toning” or calorie-burning to protecting functional strength and mental wellbeing; personal trainers emphasised correct technique, controlled tempo and breathing to reduce injury risk and improve core stability (How I got into the best shape of my life at 45). One strength coach noted that heavier lifting alters posture and self-confidence, making everyday tasks easier and enhancing resilience. These practitioner voices align with clinical guidance that recommends resistance exercises for older adults and people in menopause to retain independence and reduce falls (Strong, steady and straight: UK consensus statement on physical activity and falls).
For Thailand the implications are both clinical and cultural. With an ageing population and rising rates of overweight and inactivity, national health strategies increasingly promote the “two pillars” of activity: aerobic exercise plus muscle-strengthening activity at least twice weekly (WHO Thailand physical activity factsheet). Home-based heavier lifting — or community classes that teach progressive loading and correct form — could be a practical, low-cost addition to Thailand’s preventive-health toolkit. Many Thais already embrace early-morning routines and community-based exercise in parks; adding simple supervised strength sessions using dumbbells, kettlebells or resistance bands at submaximal loads could fit into cultural patterns of group activity and family schedules while respecting modesty and social norms.
Culturally, the message to “get strong” instead of “get small” can resonate in Thai settings where family duty and practical capability are prized. Strengthening the body so that a person can carry grandchildren, work in the garden, or participate fully in temple and community life is a compelling, culturally relevant framing. For Thai women experiencing menopause, the focus on bone protection is especially relevant given the link between hormonal change and accelerated bone loss; pairing strength work with calcium, vitamin D guidance and clinical assessment when appropriate would reflect best practice (Exercise training and bone mineral density in postmenopausal women).
A look at practical adaptations and safety considerations follows from evidence and the columnist’s lived experience. Begin with form and progressive overload: master lighter weights and technique, then increase load gradually rather than chasing heavy numbers immediately (How I got into the best shape of my life at 45). Controlled tempo, avoiding swinging or pushing to absolute failure, and breathing into the diaphragm during loaded lengthening phases all reduce injury risk and improve core engagement, according to strength coaches and physiotherapists cited in the article and supported by exercise-science guidance (How I got into the best shape of my life at 45; Strong, steady and straight: UK consensus statement). For people with chronic conditions such as hypertension, diabetes or osteoporosis, a brief check with a healthcare provider before starting higher-intensity resistance training is prudent, and supervised sessions (even a few) can help build safe habits.
Thailand-specific pilot and surveillance data suggest room to scale up resistance-focused programming. The Thailand 2022 Report Card on Physical Activity highlighted gaps in adult activity and the need for clear, locally adapted guidance and opportunities for strength-building activities in communities and workplaces (Thailand 2022 Report Card on Physical Activity for Children and Youth). Local public-health bodies such as the Ministry of Public Health and ThaiHealth could expand campaigns that normalise weight training for middle-aged adults — for example, workplace micro-sessions, community-centre classes, and partnerships with primary care clinics to prescribe “strength prescriptions” alongside medication where needed (WHO Thailand physical activity factsheet).
Historically, Thai exercise culture has emphasised walking, aerobics, and group dance classes, and among older women there has sometimes been anxiety about “getting bulky” from weights. That misconception has been challenged by trainers and writers who point out that muscle growth requires progressive overload and, for most middle-aged women, hormone profiles and training patterns make dramatic hypertrophy unlikely without deliberate, high-volume programmes or steroid use. Recasting resistance training as functional protection — protecting mobility for temple activities, family caregiving and daily work — reframes it in terms that align with Thai Buddhist values of stewardship of the body and communal duty.
Looking forward, several developments could influence uptake in Thailand. Digital coaching and tele-fitness platforms have expanded since the pandemic, lowering the barrier to access for guided, progressive programmes that teach form and periodisation; these could be tailored to Thai language and schedules to increase reach. Primary-care integration — screening for sarcopenia at routine health visits and offering brief resistance-programme referrals — would align with preventive health priorities. On the research side, more trials in Southeast Asian populations comparing moderate versus higher-intensity resistance protocols for outcomes such as BMD, glycaemic control and functional independence would refine local recommendations (Impact of Strength Training Intensity on BDNF; Exercise training and bone mineral density in postmenopausal women).
To translate lessons into action for Thai readers, here are practical, culturally appropriate steps. First, begin with a simple assessment and safe baseline: learn movement patterns (squat, hinge, press, row) using bodyweight or light dumbbells at community centres, with a pharmacy-based or village-health volunteer check if you have chronic conditions. Second, aim for at least two muscle-strengthening sessions per week, progressing to heavier loads when you can complete sets without sacrificing form; fewer reps with heavier weight are effective and time-efficient for busy adults (How I got into the best shape of my life at 45; WHO Thailand physical activity factsheet). Third, combine strength work with adequate protein, calcium and vitamin D, and keep aerobic activity for cardiovascular health. Fourth, use social supports — exercise with family members, form small groups at the local temple or park, or join women-focused strength classes — to fit training into social life and preserve cultural norms around modesty and group activity. Finally, seek guidance if you have osteoporosis, heart disease, or uncontrolled diabetes; a medical review and tailored programme will keep you safe and effective.
The columnist’s experience and the supporting science show that midlife is not a time to ease off but an opportunity to retool fitness priorities toward function, bone and brain health. For Thailand, where household roles, early-morning routines and community activity already shape daily life, a pragmatic shift toward heavier, home- or community-based resistance training could deliver substantial public-health gains with modest investment. Begin small, emphasise technique, connect exercise to culturally meaningful roles — caring for family, contributing to community life, and preserving independence — and let strength training become a routine part of healthy ageing in Thai households (How I got into the best shape of my life at 45; WHO Thailand physical activity factsheet).
Sources: the columnist’s first-person report and trainer quotes (How I got into the best shape of my life at 45); controlled research on BDNF and strength intensity (Impact of Strength Training Intensity on Brain-derived Neurotrophic Factor); systematic reviews on resistance training and bone health (Exercise training and bone mineral density in postmenopausal women; Frontiers review on exercise and bone); WHO and Thailand physical activity guidance (WHO Thailand physical activity factsheet); and national nutrition/obesity summaries (Global Nutrition Report — Thailand profile).