As women journey through their 30s and beyond, their bodies undergo numerous changes. While cardiovascular workouts and a balanced diet are often emphasized, strength training is frequently overlooked. However, incorporating strength training into your fitness regimen is essential for women over 35, offering a plethora of benefits that extend far beyond just physical appearance. A fitness coach recently highlighted the importance of strength training, noting that “your future self will thank you.” Let’s delve into why this is such a crucial component of a healthy lifestyle for women in this age group.
The Inevitable Changes After 35
After the age of 35, both men and women start to lose muscle mass at a rate of about 0.5% per year and muscle strength at a rate of about 1% per year. For women, this age-related loss of muscle mass and strength is called sarcopenia, and it can have significant consequences. As muscle mass declines, women may notice:
- Slower Metabolism: Muscle tissue burns more calories than fat tissue, even at rest. As muscle mass decreases, the metabolism slows down, making it easier to gain weight and harder to lose it.
- Decreased Bone Density: Estrogen levels decline around age 35, impacting bone density and increasing the risk of osteoporosis.
- Reduced Strength and Mobility: Loss of muscle mass leads to decreased physical strength, making everyday tasks more challenging and increasing the risk of falls and injuries.
- Hormonal Imbalances: Hormonal shifts can make bodies more sensitive to inflammation, stress, and recovery demands.
- Increased Body Fat: The body tends to store more fat, particularly around the abdomen, due to hormonal changes and decreased muscle mass.
These changes can impact a woman’s overall health, energy levels, and quality of life. Fortunately, strength training can counteract many of these effects, helping women maintain their vitality and well-being as they age.
The Power of Strength Training
Strength training, also known as resistance or weight training, involves exercises that make your muscles work against an opposing force or resistance. This can include using free weights, weight machines, resistance bands, or even your own body weight. Here are some of the key benefits of strength training for women over 35:
Preserves and Builds Muscle Mass
Strength training helps preserve and even build muscle mass, counteracting the effects of sarcopenia. This is crucial for maintaining physical function, reducing the risk of falls and injuries, and supporting overall health. Engaging in weightlifting can help preserve muscle mass, keeping you strong and resilient.
Boosts Metabolism
Muscle tissue burns more calories than fat tissue, so increasing muscle mass through strength training can help boost your metabolism. This makes it easier to maintain a healthy weight and manage body composition. Strength training can increase your metabolism and your body’s ability to burn calories.
Strengthens Bones
Strength training places stress on the bones, which stimulates bone growth and increases bone density. This is particularly important for women, who are more prone to osteoporosis as they age. Weightlifting is key to maintaining bone density and reducing the risk of osteoporosis.
Improves Joint Health
Strength training supports the muscles around your joints, which helps to keep them stable and strong. This can reduce the risk of joint pain and injuries. Regular strength training can reduce your risk of sports injuries.
Enhances Mental Well-being
Exercise, including strength training, releases endorphins, which have mood-boosting effects. Strength training can also improve self-esteem, confidence, and body image. It can give you a boost of feel-good hormones.
Reduces Risk of Chronic Diseases
Strength training has been shown to reduce the risk of chronic diseases such as heart disease, diabetes, and osteoporosis. It may be because strength training can help to reduce your blood pressure and might lower your risk of obesity too.
Improves Insulin Sensitivity
Strength training increases insulin sensitivity, which helps regulate blood sugar levels and reduces the risk of type 2 diabetes. It can improve the way your body processes excess sugar.
Tailoring Strength Training After 35
While strength training is beneficial for women of all ages, it’s essential to adjust the approach after 35 to accommodate hormonal changes and prevent overtraining. Lower estrogen levels impact muscle recovery, joint health, and how efficiently we build and maintain lean muscle. Here are some considerations:
Focus on Compound Exercises
Compound exercises, such as squats, deadlifts, lunges, and push-ups, work multiple muscle groups simultaneously. These exercises are highly effective for building strength, increasing muscle mass, and improving overall fitness.
Prioritize Proper Form
Proper form is crucial to prevent injuries and maximize the effectiveness of your workouts. If you’re new to strength training, consider working with a certified trainer to learn the correct techniques.
Gradually Increase Weight and Resistance
Start with a weight or resistance level that challenges you without compromising your form. As you get stronger, gradually increase the weight or resistance to continue challenging your muscles.
Incorporate Rest and Recovery
Allow your muscles adequate time to recover between workouts. Aim for at least one rest day between strength training sessions. Getting sufficient sleep is crucial for regulating blood sugar and reducing cravings caused by the production of grehlin, the hunger hormone.
Balance with Other Activities
Walking fills the gaps strength training alone can’t do, plus it helps balance hormones and increase fat loss. Balance heavy weight training workouts with more restorative movement like walks.
Sample At-Home Exercises
Here are some beginner-friendly exercises to include in your routine. Aim for 2–3 strength sessions per week, with rest days in between:
- Squats: Stand and sit repeatedly on a chair or do air squats. Targets quadriceps and glutes.
- Push-ups (modified): From a plank position or against a wall. Builds chest, shoulders, and core strength.
- Lunges: Step forward into a lunge. Great for legs and balance.
- Rows: Bend forward with a flat back and pull weights or bands toward you. Strengthens back and arms.
The Role of Nutrition
While strength training is essential, it’s only one piece of the puzzle. Proper nutrition is equally important for building and maintaining muscle mass, supporting overall health, and maximizing the benefits of your workouts.
Prioritize Protein
Protein is the building block of muscle tissue, so it’s crucial to consume enough protein to support muscle growth and repair. Aim for at least 1 gram of protein per pound of body weight per day.
Focus on Complex Carbohydrates
Complex carbohydrates provide energy for your workouts and help replenish glycogen stores in your muscles. Choose whole grains, fruits, and vegetables over processed carbs.
Include Healthy Fats
Healthy fats are essential for hormone production, cell function, and overall health. Include sources of healthy fats such as avocados, nuts, seeds, and olive oil in your diet.
Stay Hydrated
Water is essential for all bodily functions, including muscle function. Drink plenty of water throughout the day, especially before, during, and after your workouts.
Dispelling Myths About Strength Training for Women
Some women may be hesitant to start strength training due to common myths and misconceptions. Let’s debunk some of these myths:
- Myth: Strength training will make me bulky.
- Fact: Women have lower levels of testosterone than men, making it difficult to build large, bulky muscles. Strength training will help you build lean muscle mass, which will give you a toned, athletic appearance.
- Myth: I’m too old to start strength training.
- Fact: It’s never too late to start strength training. Studies have shown that even individuals in their 90s can experience significant improvements in strength and muscle mass with targeted training.
- Myth: I need a gym membership to strength train.
- Fact: Many effective strength training exercises can be done at home using body weight, resistance bands, or affordable free weights.
- Myth: Cardio is better for weight loss.
- Fact: While cardio burns more calories per session, strength training helps you build muscle mass, which increases your metabolism and helps you burn more calories throughout the day.
Long-Term Benefits: A Stronger Future
The benefits of strength training for women over 35 extend far beyond just physical appearance. By incorporating strength training into your routine, you’re investing in your long-term health, vitality, and quality of life. You’ll be stronger, more resilient, and better equipped to handle the challenges of aging. As a fitness coach wisely advised, “your future self will thank you” for prioritizing strength training.
