There’s a common belief that structured workouts are the only way to get fit. You carve out an hour, lift some weights, maybe do some cardio, and call it a day. But what about the other 23 hours? What if the way you move outside of the gym plays just as big a role in your overall health?
That’s where NEAT—Non-Exercise Activity Thermogenesis—comes in. NEAT includes all the energy you burn through daily movement: walking the dog, cleaning the house, standing instead of sitting, even fidgeting. It’s not a workout, but it is movement. And it matters.
The Case for NEAT
If you’ve ever wondered why some people seem to maintain their weight more easily than others, NEAT is often the reason. Unlike structured workouts, which last a finite amount of time, NEAT accumulates all day long. Small movements—pacing during a phone call, walking to the store instead of driving—add up.
For women in midlife and beyond, NEAT is especially powerful. It keeps joints mobile, helps regulate blood sugar, supports cardiovascular health, and counters the negative effects of too much sitting. It also fits seamlessly into your life, making it one of the most sustainable ways to stay active.
But before you go replacing your workouts with extra housework, let’s talk about strength training.
The Power of Strength Training
NEAT is great for overall energy expenditure, but it doesn’t replace what strength training does for your body. Lifting weights isn’t just about building muscle; it’s about keeping it.
As we age, we naturally lose muscle mass—a process called sarcopenia. This loss speeds up after menopause, increasing the risk of falls, fractures, and metabolic slowdowns. Strength training is the most effective way to preserve muscle, strengthen bones, and maintain a higher resting metabolism.
It’s also a game-changer for performance. Whether you’re a runner, cyclist, or just someone who wants to move with ease, strength training improves efficiency and resilience. And let’s not forget confidence. There’s something powerful about lifting heavy things and realizing you’re stronger than you thought.
The Sweet Spot: Why You Need Both
So, which is better—NEAT or strength training? The real answer is both.
If your goal is overall health, longevity, and feeling good in your body, you need a balance. NEAT keeps you active throughout the day, preventing long periods of inactivity. Strength training ensures that activity is supported by a strong, functional body.
One without the other? It’s like trying to build a house without a foundation or trying to fuel a car without driving it.
Making It Work for You
The best part? Neither NEAT nor strength training has to be complicated.
-
Increase your NEAT by taking more steps, standing instead of sitting, and making movement a natural part of your routine.
-
Prioritize strength training at least 2–3 times a week to maintain muscle and bone health.
-
Listen to your body. Some days, a strength session will feel great. Other days, focusing on gentle movement and NEAT might be what you need.
If you’re not sure where to start—or you want a training plan that works for you rather than against you—I’d love to help. Whether you’re navigating menopause, rebuilding strength, or trying to find the right balance, I create personalized coaching that fits your life, not the other way around.
Let’s move smarter, train intentionally, and make fitness something that works for you long-term. Ready? Let’s chat.