Instagram story viewer> @doc_jschwo> Posts

Jennifer Schwomeyer

@doc_jschwo

6.7K

followers

3723

following

Helping women 40+ build strength that lasts.
Shoulder • Hip • Tendon • Midlife
Doctor of PT | Strength + Nutrition Coach
👇Work with me

POSTS STORIES REELS TAGGED

Download All

Some women aren’t ‘unmotivated’ ⬇️

They’re mentally carrying an entire household while trying to take care of themselves too.

That’s one reason I believe strength training matters so much for women.

This isn’t just for muscle or bone health- movement can become the one thing that reconnects you to yourself again.

A reminder that you’re still strong, fully capable, and 100% worthy of being taken care of, too. 🤍

This is what has happened to me in my journey, and I want this for all women- we deserve to live our best, most confident lives

Follow @doc_jschwo for more realistic fitness and strength content for busy women in midlife. 🤍

midlife women, strength training for women, mental load, women’s health, perimenopause fitness, movement is medicine, healthy aging, women who lift, fitness motivation, resilience, motherhood and fitness, muscle after 40, longevity, stress and exercise, functional fitness, confidence through fitness, physical therapy, busy mom fitness, wellness for women, strong women by @doc_jschwo

631

18

4 months ago

When a busy momma asks me:
“What exercises should I do if I barely have time to work out?” ⬇️

And honestly… it’s such a good question. 🙇‍♀️
Most people think they need a perfect plan, long workouts, or something complicated to get started.

This isn’t true.
➡️You need a few consistent movements that build strength over time (stop with the random YouTube workouts, please!) 🙏

If you’re getting back into exercise (or just trying to stay consistent with a busy schedule), start with:

✔ squat
✔ hinge
✔ push
✔ pull
✔ core

These cover your whole body and give you the most return for your time.

Remember, not perfection, but consistency.

👉 Save this so you have a simple plan to come back to
👉 Follow @doc_jschwo for strength and rehab tips that actually fit your life 🫶

🤍Drop WORKOUT for more information to get you started on a consistent workout routine (that isn’t overwhelming).

beginner workout
workout for busy moms
full body workout
how to start working out
strength training for women
home workout routine
simple workout plan
fitness over 35
time efficient workout
functional strength by @doc_jschwo

121

39

6 months ago

If you’re dealing with knee pain or knee swelling, this is one of the best early exercises to start rebuilding strength- without overloading the joint. (*Remember, the quad muscles can get weak relatively quickly with swelling and/ or pain due to disuse).

Mid-range knee extension isometrics:
• load the quadriceps safely
• reduce pressure on the kneecap
• help restore muscle activation
• build strength without irritation

Try holding for 20–45 seconds, repeating 3–5 times, aiming for a controlled effort — not pain.

📌 Save this
➡️ Follow @doc_jschwo to learn how to progress this into real strength work

knee pain | knee swelling | swollen knee | chronic knee pain
knee stiffness | knee weakness | exercises for knee pain
knee swelling recovery | knee pain after 35 | training with knee pain | perimenopause joint pain | isometrics for knee pain | knee pain rehab | physical therapy exercises for knee pain by @doc_jschwo

132

29

8 months ago

Sometimes I catch myself deciding what I’m capable of before I even give myself a chance. ⬇️

Too late, too hard, too much starting over…

But I’m learning to trust myself enough to try- and let each small step give me a little more confidence.

You don’t have to feel fearless. Start with one promise to yourself that you can keep today. And remember to not give up on yourself before even trying. Fear is always our biggest limiting factor.

What would you try if you believed you could? 🤍

Love you 😘

Self belief, believing in yourself, self trust, confidence, midlife mindset, starting over, personal growth, women supporting women, strength training for women, small steps, showing up for yourself, progress over perfection, never too late by @doc_jschwo

42

2

16 hours ago

For me, locking in means making time for the things that help me feel stronger, nourished, and connected to myself- lifting, walking, listening to podcasts, reading, eating well, journaling, Keeping small promises to myself. 🤍

If you’re struggling to get started, keep it simple:

✨ Start with a 10-minute walk.
✨ Include a source of protein at each meal.
✨ Add a fruit or vegetable to a meal you already enjoy.
✨ Keep water by your bed and drink a glass when you wake up.
✨ Make time for two strength workouts a week.

You don’t have to overhaul your life. Choose one thing you can repeat, and build from there.

Ready to join me? Drop STRENGTH below, and I’ll send you a simple starter program to help you finish 2026 strong. 💪

midlife strength, strength training for women, end of year goals, healthy habits, beginner strength training, simple nutrition, protein, daily walking, self-care, consistency, women over 40, finish strong, keep going, show up for yourself, tips to get started with fitness by @doc_jschwo

24

9

2 days ago

‘You’re so strong.’ ⬇️

I hear that when people see me at the gym, walking my dogs, taking care of my family, showing up for my kids, coaching.

And yes, I know I am strong. But I don’t think people realize how hard it is to keep doing ordinary things after your child dies. The world keeps moving, and somehow you have to move through it too.

Some mornings, I show up because my kids need me. Some days, moving my body gives me somewhere to put the grief. And through it all, I carry Sawyer with me. I feel his strength beside mine.

Sharing clips of him makes me sad, and it helps me, too. I get to see his face, remember who he was, and feel grateful that I got to be his mom for 12 years.

I’m doing my best to keep living, loving my family, and finding moments of joy. I miss Sawyer every day.

If you’re carrying someone with you as you keep going, tell me their name below, and what you miss most about them. We never stop wanting to talk about the people we love.🤍

Child loss, grief after losing a child, grieving mother, life after loss, showing up through grief, strength in grief, movement and grief, honoring Sawyer, carrying your child with you, finding joy while grieving by @doc_jschwo

232

35

2 days ago

As a physical therapist who works with women in midlife, I made my original reel to celebrate their strength. 💪

A few comments on this reel focused on whether there’s one “normal” testosterone level for every woman. There isn’t. Levels vary by person, age, and stage of life. But my point was this: women can lift, build muscle, and get stronger without their resting testosterone rising to typical male levels.

That doesn’t take anything away from men who train hard. This post is simply about the women who keep showing up- even when progress feels slow.

If you’re working to build strength in midlife, you’re in the right place. I’m proud of you. Keep going. 🫶

Research for anyone who wants to read further:
Alexander et al., The Journal of Physiology (2025), doi:10.1113/JP286803
Taipale et al., Frontiers in Sports and Active Living (2020), doi:10.3389/fspor.2020.581305

women’s strength training, strength training in midlife, women and testosterone, building muscle after 40, muscle growth in women, midlife fitness, perimenopause fitness, women who lift, healthy aging, evidence based physical therapy, fitness guidance for women in midlife by @doc_jschwo

18

2

3 days ago

We don’t really talk about the relief people feel when they think you’re “doing better” after losing a child. ⬇️

When really, you’re quietly trying to figure out who you are now.

You’re showing up, laughing sometimes. You’re making plans.

And you’re still missing them in every version of your life.

Maybe what looks like “doing better” is really just learning how to live while missing them every day. Taking care of your children, yourself, learning to trust yourself more. Choosing life even though it’s hard. 💛

Child loss, grieving a child, life after loss, grief and identity, grief isn’t linear, showing up while grieving, missing my son, navigating grief, motherhood after loss, learning to live with grief, what grief looks like, bereaved mother by @doc_jschwo

192

20

4 days ago

Yesterday I was talking with my doctor about hormones, specifically testosterone. ⬇️

Then I saw a post about women building muscle with roughly 10–20 times lower testosterone levels than men, and it made me appreciate what our bodies can do. Honestly, we are badass!!

If you’re lifting through midlife, give yourself credit. The strength you’ve built came from showing up, challenging yourself, recovering, and doing it again. 💪

And if things have started to feel different, ie, more joint pain, a stiff shoulder that won’t settle down, low energy, poor sleep, or less motivation than usual- bring it up with your doctor. You deserve to understand what’s going on, whether hormones are part of the picture or something else needs attention. (ps, be sure to find a doc who is willing to discuss hormones with you, some don’t).

Your body may be changing, but your effort still counts.

What’s one way you’ve noticed your body changing in midlife? 👇

Want me to explore how hormonal changes may affect your energy to work out, muscle growth, and joint pain or stiffness in midlife? Drop HORMONES below. 👇

women building muscle, strength training for women, midlife strength, perimenopause fitness, hormones and exercise, joint pain in midlife, shoulder stiffness, low energy in perimenopause, lifting in your 40s, muscle after 40, women who lift, healthy aging, hormones and their effects, testosterone in women by @doc_jschwo

327

38

6 days ago

Grief is so weird. ⬇️

Today I watched my daughter run around, laughing and having fun. I felt so grateful to be there with her. And watching the kids run made me think of my son, Sawyer.

He used to go to runners club in the mornings before school. I remember watching him run and realizing just how good he was at it. I wish I could see him run again.

I can be happy for the moment in front of me and miss him with my whole heart at the same time. This is grief. 🤍

grief and gratitude, joy and grief, missing my son, child loss, grieving mother, life after loss, holding joy and sadness, grief in everyday moments, bereaved mother by @doc_jschwo

105

6

6 days ago

Grief changed the way I move. ⬇️

Some days I lift because I need to feel strong. I walk because I need space to breathe and problem solve. Some days, just showing up is enough.

Movement gives me somewhere to put the energy that comes with grief. It reminds me I’m still capable of hard things. And every once in a while, it helps me feel a little peace.

If you’re carrying something heavy right now, you don’t have to do a big workout. Start with a walk, a stretch, or a few minutes outside. Let that be enough for today.

Save this for a day when showing up feels hard. I will always believe in you, no matter what. 🤍

grief and movement, exercise through grief, strength through grief, movement for mental health, lifting through grief, walking through grief, showing up for yourself, healing through movement, finding peace by @doc_jschwo

543

17

8 days ago

If you don’t know what to pursue right now, pursue yourself. 🤍

The happiest, healthiest, most confident, most healed, most present version of you.

Some days that looks like lifting weights and doing the hard thing. Other days it looks like slowing down, feeling what you need to feel, and giving yourself room to heal.

You don’t have to have everything figured out. Just keep choosing the small things that help you feel stronger and more like yourself. And remember, you have the final say- no one else does.

What does pursuing yourself look like for you right now? 👇

self growth, healing journey, strength training, women’s wellness, midlife health, confidence, mental health, being present, self care, healthy habits, movement for mental health, becoming yourself, grief journey, bereaved mom, strength training in midlife by @doc_jschwo

37

11

9 days ago