In the fast-paced world of beauty, where creativity meets customer care, physical health often takes a back seat. Strength training is crucial for service providers and salon owners to help enhance performance and prevent injury. As we age, maintaining muscle mass becomes increasingly important and more challenging. 

Starting around the age of 30, adults typically begin to experience a gradual decline in muscle mass, known as sarcopenia. This loss can accelerate with the onset of sedentary lifestyles, chronic illnesses, and hormonal changes. By the age of 80, individuals can lose as much as 30% of their muscle mass compared to their peak levels. While many people associate muscle mass with youth and athleticism, it plays a crucial role in preserving our quality of life as we grow older.

Hairdressers spend long hours on their feet, often in awkward positions, which can lead to fatigue and discomfort. The repetitive motions involved in cutting, styling, and shampooing hair can strain muscles and joints. Injuries are common in the hairdressing profession due to repetitive motions and extended periods spent standing. According to the Bureau of Labor Statistics, musculoskeletal disorders are prevalent in this field. 

Strength training can mitigate these physical demands by building core strength which supports proper posture and reduces the likelihood of back pain. Exercises such as planks and squats can strengthen abdominal and lower back muscles, which support stability while working. 

Strength training also improves muscle endurance, to maintain energy levels throughout long shifts. Incorporating high-repetition weight training or circuit training can condition muscles for sustained activity.

Are you ready to get started?

Engaging in regular strength training exercises is one of the most effective ways to maintain and build muscle mass. Muscle mass also enhances our metabolic activity which burns calories, improves physical functioning like balance and endurance along with bone density, reducing the risk of osteoporosis.

Before starting a strength training program, it’s important to define your goals. Are you looking to build muscle, increase endurance, or improve overall fitness? 

• To gain muscle, aim for heavier weights and lower repetitions (6-12 reps). 

• For Endurance: Use lighter weights with higher repetitions (12-20 reps).

• To build strength, you need to challenge your muscles progressively. This means gradually increasing the weight, repetitions and intensity of your workouts. Once you can comfortably lift a weight for the desired reps, increase it by 5-10%. If you’re using a weight that feels manageable, try adding 1-2 more repetitions. Decreasing the rest time between sets can also increase the intensity. 

Making a Plan

• Having clear goals will help tailor your training and keep you motivated. If you are new to weight training you must learn how to do it correctly to avoid injury and get the best results. Consider YouTube videos or an app that instructs you on form, or a few sessions with a personal trainer to get you started with proper form. 

• Aim for at least two sessions per week that target all major muscle groups. 

Here are three different ways:

Weightlifting: Using free weights or resistance machines can effectively build strength. Start light and progress to more weight over time. When I first started in my 20’s, I used soup cans. 

Bodyweight Exercises: Push-ups, planking, squats, and lunges can be modified to suit different fitness levels. These require no equipment at all.

Resistance Bands: These are great for home workouts and workouts while you travel. We have these bands in our RV for example. 

About the Author: Mary Wilson has been a beauty industry pro for 40 years and has contributed in many arenas including marketing, sales, education, communication and presentation skills. She has always believed the very best way to find success is to create beauty and to share your talents with your trusted clients while maintaining your own physical and emotional health. In addition to being a beauty industry leader, Mary has been a certified yoga teacher for the past 11 years and leads wellness retreats and teaches yoga, breath work and energy healing.

Catch Mary in action! She will be teaching a flow yoga class as part of SALON TODAY's Data-Driven Salon Summit, April 27-28 in Scottsdale. CLICK HERE for more information about Data-Driven.