There’s a common misconception about weight and strength training, and that is that it is reserved for men and bodybuilders who are looking to bulk up. The truth is that strength training offers a wide range of health benefits, especially for older women. We know how important it is to stay active and engage in regular physical activity, but today we’re going to go over the benefits of strength training for older women.
Did you know that millions of Americans are affected by osteoporosis every single year, and more than 80 percent of them are older women? Osteoporosis is a bone disease that causes bone loss and bone weakness, which makes individuals more susceptible to injury and broken bones. Strength training exercises play a very important role in keeping our bones strong, so it’s extremely important for women to include them in their workouts. This is especially true for women who have gone through menopause. After menopause, estrogen levels will drop, and this hormone is responsible for protecting and maintaining bone strength. On average, women will lose up to ten percent of bone mass in the first five years after menopause, which puts them at a greater risk for developing osteoporosis. Weight and strength training will build muscle and strengthen your bones.
Speeding up your metabolism is a surefire way to lose weight and become a healthy individual. When your muscle mass increases through strength training, this will also increase the rate of your resting metabolism. When you do regular strength exercises then your body will burn more calories and even continue to do so when you are resting.
Prevents Muscle Deterioration
Along with ageing comes muscle loss, which means that over time it is normal and common to lose strength and stability and to gain weight. Being physically active on a regular basis and doing exercises with weights will not only stop muscle mass from decreasing, but it will help to rebuild it.
Improves Balance & Stability
Feeling stable and steady is not something that many of us think about on a regular basis, but it is something that the older demographic is aware of. Strengthening muscles through weight training and incorporating balance and mobility exercises can help prevent injury from bad falls later on in life.
Apart from the physical benefits, strength training is also good for your mental health. Advanced aging is often linked to memory loss, but it has been proven that consistent strength training and exercise can help to sharpen and preserve cognitive function in older adults. This happens because exercise will trigger the release of chemicals that are responsible for the production and protection of brain cells. Strength training is also known to control certain effects from chronic conditions like cardiovascular disease, depression, obesity, arthritis, diabetes and others.
It’s no secret that as we get older, we begin to lose our independence and become more reliant on certain things for support – whether that’s a walker, wheelchair, cane or something else. Regularly engaging in exercise and strength training will help your body retain muscle and stability so that you can be more independent as you age. Aerobic activity and weight training have also been proven to slow down the aging process so you will feel stronger, healthier and more energized throughout your golden years.
So, where do you begin? If you are new to strength training it is best to start slow, with light weights, low reps and easy exercises. The most important thing is to stay active, remain committed and continually challenge yourself as you begin to see progress in your journey. There are various exercises you can do that target your whole body, these include squats, leg presses, chest presses, crunches and so many others. Once you have chosen your exercises you can choose how many reps you would like to do – it’s best to start low and gradually increase the weight and reduce the reps as you get stronger.
If you are looking for a weight loss program tailored to your unique needs, or need advice and guidance on how to be the best version of yourself – then you’ve come to the right place! Our clinic specializes in providing our clients with the tools, resources and support they need to complete a program and maintain a healthy weight long term. The time is now to begin your journey to a healthy new life, and we look forward to helping you gain back your energy and happiness.