I’ll admit it: for years, I thought cardio was king. Like many women, I equated fitness with endless treadmill sessions and high-energy dance classes. But preventive medicine training and usual conversation with fitness expert coach Ruel Enerio completely shifted my perspective—and it might change yours too.

Here’s the surprising truth that preventive medicine and coach Ruel shared with me: too much cardio can actually work against you. For men especially, prolonged cardio sessions exceeding 45 minutes can negatively impact testosterone levels—the very hormone responsible for maintaining muscle mass, energy, and metabolic function. And before you think this is just a “guy problem,” women need testosterone too, albeit in smaller amounts, for muscle tone and overall vitality.

So what’s the alternative? Strength training. And not just any strength training—the kind that challenges your muscles to the point of fatigue.

The science of getting stronger

When we talk about building muscle, we’re really talking about creating controlled stress on the body. Coach Ruel explained it beautifully: The goal isn’t just to lift weights mindlessly, but to reach what trainers call “the point of failure”—that moment when your muscles simply cannot complete another repetition with proper form.

This is where the magic happens. When you push your muscles to fatigue, you trigger a cascade of physiological responses. Tiny tears form in muscle fibers, and as your body repairs them, those fibers grow back stronger and denser. This process, called muscle hypertrophy, is how we build not just strength, but also the lean muscle mass that keeps our metabolism humming.

The key principle here is progressive overload—gradually increasing the weight, frequency, or number of repetitions over time. It sounds technical, but it’s really just about showing up consistently and asking a little more of yourself each session. Coach Ruel emphasized that even small increments matter. Adding just a few pounds to your lift or pushing for one more rep creates the stimulus your body needs to adapt and improve.

What Pilates and strength training have in common

Now, here’s where things get interesting for those of us who love our reformer classes. Pilates, particularly strength-focused variations, operates on remarkably similar principles to traditional weight training.

Both modalities emphasize working muscles to fatigue. In Pilates, we achieve this through high repetitions and sustained contractions—think of those endless pulses at the barre or the burn of holding a plank on the reformer. The springs create resistance, and when calibrated correctly, they challenge your muscles in much the same way dumbbells or barbells would.

The shared goal is maximum muscle contraction. Whether you’re pressing weights overhead or pulling against reformer straps, the objective is the same: recruit as many muscle fibers as possible and work them until they’re thoroughly exhausted. This is why a well-designed Pilates session can leave you just as sore—and just as strong—as a day in the weight room.

Coach Ruel pointed out that the best results come from combining intensity with intention. It’s not about going through the motions; it’s about making every repetition count.

Beyond the muscles: The lifestyle shift

Building muscle takes time. It requires consistency, adequate nutrition, and patience. But the payoff extends far beyond aesthetics. Strong muscles support healthy joints, improve posture, boost metabolism even at rest, and help maintain independence as we age. For women navigating perimenopause and beyond, preserving muscle mass becomes even more critical as natural hormone shifts make us more susceptible to muscle loss.

There’s also the mental component. Coach Ruel spoke about the psychology of training—how setting realistic goals, tracking progress, and celebrating small wins keeps clients motivated over the long haul. Fitness, after all, is as much a mental game as a physical one.

The bottom line

Whether you prefer the controlled elegance of a Pilates studio or the raw functionality of a weight room, the principles remain the same: challenge your muscles, progress gradually, and stay consistent. Your body is designed to adapt and grow stronger—you just have to give it the right stimulus.

So maybe it’s time to put down the running shoes occasionally and pick up something heavy instead. Your muscles—and your metabolism—will thank you.