Anyone who has followed me for a while will know that I am a HUGE advocate of strength training, especially for women and even more so for those in midlife. I really cannot emphasise enough the importance of training in this way at this time of life. For me it has been a way of life now for many years and I can honestly say that I feel fitter, stronger and healthier now in my 50s than I did in my 20s and 30s. However for some of you who are new to lifting weights you may wonder what the key reasons and benefits are so this blog is to share a little more of this with you.
Incorporating strength training into a fitness routine can contribute to overall health and well-being. Here are several reasons why it is essential to have it as part of our routine especially after the age of 35:
Enhanced Bone Health:
Resistance training is effective in promoting bone density, reducing the risk of osteoporosis, especially important for women as they age. The drop in bone density during and after menopause can be offset or regained with a strength training programme. Not only can we maintain good bone health but we can also build new bone.
Improved Metabolism and Weight Management:
Building lean muscle mass through strength training can increase the resting metabolic rate, making it easier to manage body weight and body composition. To build lean muscle you need to work the muscle under resistance which is exactly what strength training does.
Increased Strength and Functional Fitness:
Strength training improves overall physical strength, making daily tasks easier and reducing the risk of injuries. It enhances functional fitness and helps you to maintain independence as you age. To find out more about functional fitness take a look here.
Boosted Metabolic Health:
Strength training can improve insulin sensitivity, helping with better blood sugar control and reducing the risk of type 2 diabetes.
Hormonal Balance:
Regular strength training can positively impact hormonal balance, including promoting the release of endorphins, which can improve mood and reduce stress. Have you ever heard someone say they feel less happy and energized after a good training session?!
Joint Health and Injury Prevention:
Strengthening muscles around joints provides added support, reducing the risk of injuries/falls and promoting joint health.
Posture and Core Strength:
Strength training, especially compound exercises and those targeting the core, contributes to better posture and stability. In a world where we are often hunched over phones and computers this is definitely a good thing!
Empowerment and Confidence:
Gaining strength and seeing physical improvements can boost self-esteem and confidence. Feeling strong can have positive effects on mental well-being - knowing you can lift that box, open that jar or carry that bag is empowering, knowing you can just do it!
Offset Ageing:
As women age, maintaining muscle mass becomes crucial. Naturally we lose it as we get older, especially post-menopause and strength training can help offset age-related muscle loss, thus maintaining strength, mobility and independence.
Improved Sleep:
Regular exercise, including strength training, has been linked to better sleep quality, promoting overall well-being. In turn it also helps boost our immunity.
Variety in a Fitness Routine:
Incorporating strength training adds variety to a fitness routine, preventing boredom and keeping workouts interesting. There are so many different exercises and variations of each exercise you can never get bored!
It's essential to note that strength training doesn't mean heavy lifting or bodybuilding. It can be adapted to individual fitness levels, preferences, and goals. The key is being consistent, building up gradually and enjoying the benefits! Strength training really is a valuable component of a well-rounded fitness routine for women of all ages and fitness levels.
What’s your favourite strength exercise? Do you prefer upper body, legs or full body?
Caroline x
