Strength Training Is Life: Benefits for Women Over 40
When I used to think of strength training, the first thing that would pop into my head was Arnold Schwarzenegger. I know that I am not alone.
Many women are afraid of weightlifting. Society has programmed us to think of the Hulk lifting 100-pound weights. We assume we will bulk up. This couldn’t be further from the truth.
It’s nearly impossible for women to “get swole” like world-class weightlifters do. Muscle building requires testosterone. Because we have less than men, it’s much harder for us to gain muscle mass to that extent. However, fat loss is pretty likely when women strength train regularly.
Strength Training Benefits
Strength training has many other benefits, especially as we get older. It is never too late to start.
Increases Bone Mineral Density
According to Harvard Health Publishing, we lose about 1% of our bone mass per year after age 40. This is why simple acts like bending over to pick something up or a seemingly minor fall can even fracture or break bones when we’re older.
Osteoporosis is another concern. About eight million women in America have osteoporosis. That number is only expected to rise.
Many studies show that strength training can slow bone loss and even build bone. Strength training also targets the bones most likely to fracture as we age: the spine, wrists, and hips. Since strength training accustoms us to being active, it can help us cut down on falls, too.
Helps with Everyday Activities
Strength training makes life easier. Many are surprised when they notice it’s become easier to haul that bag of dog food from the car or pick up your grandkids. This is one super rewarding (and often overlooked) aspect of strength training. Strength training can help us stay mobile and active for the rest of our lives.
Boosts Mood and Sleep Quality
Traditionally, exercise research has focused on cardiovascular activities. However, more researchers are now focusing on strength training. The results are in.
One 2018 study examined the link between depression symptoms and resistance training. The findings showed “significantly reduced depressive symptoms” among the participants. This finding remained true regardless of whether they had physically gained strength or not. Other studies have also found similar effects on anxiety.
Another study showed that strength training improved sleep quality for people with post- traumatic stress disorder (PTSD). The researcher, James W. Whitworth, Ph.D., believes these results should apply to anyone with sleep issues.
Strength training is also tied to mental sharpness, metabolic health, and improved confidence. In other words, you don’t have anything to lose, except things you want to.
Strength Training Options
Besides the fear of looking like the strongest man alive, many women don’t strength train because the equipment can seem daunting. You might feel worried about lifting weights at a gym in front of other people or spending tons of money on home equipment. Neither of these is necessary, especially when you are just starting. Here are some options you could try.
Free Weights
These are weights that you can pick up and move around. You can purchase these online or at a secondhand sporting goods store if you want to save some money. You don’t even have to purchase any at all. Many objects around the house can serve as free weights. Canned goods, books, and full gallon bottles are some of your many options.
Weight Machines
These are the intimidating machines you see at the gym or advertised on TV. If you decide to go with a gym, most offer at least one free session to show you how to use the equipment. If you feel self-conscious about working out in public, you might consider a women-only option. If you decide to purchase home equipment, YouTube is a handy resource for just about everything.
Resistance Bands
A resistance band is a thick, elastic band you can use for strength training. You can purchase some on Amazon for less than $20. If you’re a visual learner like me, you can follow along to a YouTube video that shows you how to use them.
Bodyweight Training
Bodyweight training is just what it sounds like. You don’t need any equipment at all! You are using your own body’s weight to create resistance against gravity. Once again, a simple YouTube search like “no equipment strength training” can get you started just by picking up your remote control.
Many people start their strength training journey at home with bodyweight, free weights, and resistance bands. Then they may eventually join a gym when they feel they need more of a challenge. Even if you never enter a gym, the benefits from strength training at home are enormous.
Tips to Get Started
Consult your physician. This is a good idea whenever you are starting or changing your fitness routine. You want your workout to prevent injury, not cause it.
Warm up with a low-impact activity. Warm-ups prevent injury. They only take a few minutes, but they get your blood circulating. Warm up until you no longer feel stiff and break a light sweat.
Mind your form. Proper form is key to preventing injury. Follow along with a video or seek out a trainer to guide you through your first few strength training sessions. Many gyms also have strength training classes that can show you the ropes.
Most importantly, remember to listen to your body. Don’t try to push yourself too fast too soon. The important thing is developing a routine you can stick with for the long term. You can always tweak as you go.
Let’s get stronger together!
❤️ GG
Sources:
Harvard Medical School | The New York Times | National Library of Medicine | Science Direct | Nia Shanks
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