When it comes to the aging woman, there aren’t many things as important as the exercise you do on a regular basis.
Wait.. You are saying you are a woman over the age of 30 and you don’t currently do any type of exercise??
I hope this article can show you why you should be strength training and just what it can mean if you don’t.
I’ll also include a quick 20 minute strength training session that you can do with minimal equipment that will help offset a lot of the issues common with those that don’t lift heavy things.
Let’s get to it!
Why Should Women Over 30 Strength Train?
- Women are more prone to osteoporosis (the loss and weakening of bones) as they age. The National Osteoporosis Foundation has stated that of the 10 million Americans who have osteoporosis, 80% are women! 1 in 2 women over 50 will break a bone due to osteoporosis. We also see a huge jump in osteoporosis during menopause due to the lower levels of estrogen. Not only does a quality strength training program increase the strength of your muscles, but it can also increase bone strength. Which is obviously important considering the stats from above:)
- As with any population, a smart training program can help prevent future injuries (Notice the term HELP PREVENT, which doesn’t mean it will prevent 100% of injuries. Some people can’t even walk down the sidewalk without getting injured). Getting stronger can help make muscles and tendons stronger while also making joints more mobile. All good things if you like to live life without aches and pains.
- Makes daily tasks/activities easier. These activities could include: carrying things (groceries, kids, potting soil, dogs, etc), gardening, running around with kids or grandkids, surviving the day if you are a stay-at-home mom (which is SO HARD), or walking the day away on a weekend shopping spree. Someone that strength trains will find all of these activities much easier when compared to someone that does not consistently train.
- Look good naked. Not much explanation needed here, but strength training can burn fat and increase muscle, which equals that “tone” everyone is after.
- As we age, muscle mass decreases, which doesn’t seem too desirable if you ask me. Refer to the previous bullet point for more insight. Muscle mass has been shown to decrease by 3-5% per decade after the age of 30 in the inactive population. So unless you want to lose all of the precious muscle you have, do some strength training.
- Empowerment. Again, not a lot of explanation needed here. Confidence is one of the best things strength training can provide. Forget about all of the side effects of strength training such as fat loss. How would you feel after performing your very first body weight chin-up?? Maybe the first one you have ever done in your life? I would think you would feel SO EMPOWERED and fired up! Am I right?
- Being strong is much better than being weak. Truth.
- Things strength training will not do: Make you big and bulky. It’s a myth. It takes a certain type of training and eating to make you gain large amounts of muscle.. This bodybuilder type of training is not what I’m recommending:)
What Should Your Strength Training Program Look Like?
Lifting heavy things is and always will be a valuable thing to do no matter your age or gender. But as I mentioned above, women can benefit greatly from a well-planned strength training program. Here are a few tips to consider when you do strength train to make sure you are getting the most of your time:
- Strength training actually means trying to get stronger. No pink dumbbells. You must challenge the body to make it change.
- Perform weight bearing exercises. This means the machines at your local gym aren’t gonna cut it. (If you are telling yourself that you do machines because that’s all you know how to do, contact me HERE and we can discuss some other options for you:)
- Similar to the previous point, focus on multi-joint exercises. This can include squats, pushups, chin-ups, lunges, rows, and so many more!
FREE 20 Minute Circuit Workout
Click HERE for the video description of this 20 minute strength training circuit that will burn some fat, build some muscle, strengthen your bones, and leave you feeling awesome rather than beat down.
Workout details:
- 20 minutes total
- 30 sec of work, 30 sec of rest
- 4 rounds total
- For single side exercises, do 2 rounds on each side
- Equipment needed:
- 2 moderate sized dumbbells (they don’t need to be the same size)
- a timer to keep track of..time
- a cool sweat band
Wrapping Everything Up
With all of that said, I hope you have learned something and you are gonna get your workout on with the 20 minute circuit from above. Strength training isn’t easy. But it is a necessary part of a healthy lifestyle. Yes, there are benefits to doing other types of training, including yoga, cardio, pilates, or whatever else you desire. But.. Most of these won’t build the type of resilience we are after long term.
If you have any questions or comments, or if you are interested in doing some training (in-person or online), just reach out. Click HERE for a free week of our metabolic strength program.
Disclaimer: Make sure you have clearance from your doc before doing anything crazy!