Disclaimer: This post is a summary of what I have learned doing my own research. It is not meant to be medical advice. I am not a medical professional, physical trainer, or coach. You should never start any kind of exercise until you have discussed it with your medical professional. I am simply a middle-aged woman doing research on how to live my best life through peri-menopause and beyond.
Why Women Over 40 Should Embrace Weightlifting
Weightlifting for women is one of the best things you can do for your body as you reach your perimenopause years and through menopause. Unless we are actively working to maintain it, we are losing muscle as we age. Loss of muscle leads to an unwelcome variety of issues in our body including increasing our likelihood of suffering from Osteoporosis, Sarcopenia, and Insulin resistance, as well as making us more likely to fall and/or have fractures.
As women age, bone density naturally decreases, increasing the risk of fractures. Lack of balance and stability often lead to falls which can increase the likelihood that we have to be hospitalized in our older years. Osteoporosis-related fractures, particularly hip fractures, are associated with increased mortality rates in older women. Weightlifting for women fights back by helping us maintain and even build important muscle.
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Benefits of weightlifting for women
Maintaining muscle mass becomes very important for overall health and well-being as we age. Dr. Gabrielle Lyon, a renowned physician specializing in muscle-centric medicine, emphasizes the transformative benefits of strength training for women in their 40s and beyond. She says that “muscle is the organ of longevity.” I don’t know about you but longevity is certainly my goal. Let’s delve into why lifting weights is not just beneficial but crucial for women during midlife.
- Preservation of Muscle Mass: As women age, hormonal changes, particularly a decrease in estrogen levels during menopause, contribute to muscle loss and a decline in metabolic rate. Dr. Gabrielle Lyon emphasizes that resistance training, particularly with weights, is essential for preserving and building lean muscle mass.
- Bone Health: Osteoporosis, a condition characterized by weakened and brittle bones, is a significant concern for women as they age. Weightlifting is a potent tool in combating bone loss and reducing the risk of fractures.
- Metabolic Health and Weight Management: Contrary to the misconception that lifting weights will make women bulky, strength training enhances metabolic function and aids in weight management. As women over 40 experience a natural decline in metabolic rate, incorporating weightlifting into their fitness regimen can boost their metabolism and support sustainable weight loss or maintenance.
- Functional Independence: Maintaining strength and muscle mass is instrumental in preserving functional independence as we age. Daily tasks such as carrying groceries, climbing stairs, or lifting grandchildren become easier with increased strength and muscle endurance. We all want to be independent as long as we can.
- Psychological Well-being: Beyond the physical benefits, weightlifting contributes to enhanced psychological well-being. Engaging in regular strength training fosters a sense of accomplishment, boosts self-confidence, and alleviates stress.
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Summing it up: From preserving muscle mass and bone density to promoting metabolic health and enhancing overall well-being, the benefits of strength training are undeniable. As we age, prioritizing strength becomes extremely important for longevity, vitality, and independence.
Where to start on your journey
Obviously, some exercises are easier than others for beginners. I have just started my weight journey so although all of the below are good exercises, I certainly can’t do them all yet. Start where you are, with what you can. Talk to your healthcare advisor and consider hiring a personal trainer to teach you the proper form and give you guidance on where to start.
Here are some of the best weight-bearing exercises for women.
- Squats: Squats are a compound exercise that targets multiple muscle groups including the quadriceps, hamstrings, glutes, and lower back. They also promote bone density in the hips and lower body.
- Lunges: Lunges are excellent for targeting the quadriceps, hamstrings, glutes, and calves.
- Deadlifts: Deadlifts primarily target the posterior muscles including the hamstrings, glutes, lower back, and upper back. They are highly effective for building overall strength and stability.
- Step-ups: Step-ups are great for working the quadriceps, hamstrings, and glutes, as well as improving balance and coordination. This is a great one for beginners.
- Hip thrusts: Hip thrusts target the glutes, hamstrings, and lower back. They are particularly effective for strengthening the glute muscles, which are important for overall lower body strength and stability.
- Weighted walking or running: Walking or running with added weight, such as a weighted vest or carrying dumbbells, can increase the load on the bones and muscles, promoting bone density and muscle strength. Of course, if you are not already walking or running regularly it’s probably best that you work on incorporating that regularly before adding any additional weight.
- Weighted squats and lunges: Adding weight to squats and lunges with dumbbells, barbells, or resistance bands can further challenge the muscles and increase strength gains.
- Calf raises: Calf raises target the calf muscles and help strengthen the ankles, which is important for balance and stability.
- Push-ups: Push-ups are a great weight-bearing exercise for the upper body, targeting the chest, shoulders, and triceps. They also engage the core muscles for stability.
- Pull-ups or assisted pull-ups: Pull-ups target the muscles of the back, shoulders, and arms, while also engaging the core for stability. Assisted pull-up machines or resistance bands can be used to modify the exercise for beginners. Even so, I struggle with this personally, but if you can do it, this exercise is really beneficial.
It’s important to note that proper form is essential to prevent injury and maximize the effectiveness of these exercises. Beginners should start with lighter weights or resistance and gradually increase as they build strength and confidence.
YouTube is really a great source for beginners. There is a ton of free information out there that can help you learn about weightlifting for women. You can also find some good free workouts to follow along with if going to the gym is not your thing. I am going to list some of my favorite resources below including the website for the book Forever Strong by Dr. Gabrielle Lyon. It’s an interesting read if you are want to learn why weightlifting is so important.
Resources
- Dr. Gabrielle Lyon – “Forever Strong” https://drgabriellelyon.com/forever-strong/
- JJ Virgin – https://jjvirgin.com/
If you enjoyed this blog, check out this one: How to Stay Young As Long As Possible
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