Strength Training for Muscle Maintenance, Metabolism Boost, and Bone Health in Women Over 40
Why is strength training so important for women over 40? In this blog we look at the why.
As women age, they naturally lose muscle mass, a process known as sarcopenia, which begins around age 30 and accelerates after 40. Strength training is essential to counter this loss by:
Preserving Muscle Mass: Regular resistance exercises stimulate muscle growth and help maintain lean muscle tissue, which is critical for physical strength, mobility, and overall health.
Enhancing Daily Functionality: Building muscle through strength training improves balance, coordination, and endurance, making daily tasks easier and reducing the risk of falls and injuries.
Muscle mass is directly linked to metabolic rate. Since muscle tissue burns more calories than fat, even at rest, having more muscle can boost metabolism. Benefits include:
Increased Caloric Expenditure: Strength training elevates metabolism not only during the workout but also in the recovery period. After a resistance session, the body continues to burn calories as it repairs and builds muscle.
Weight Management: By increasing muscle mass, strength training can help prevent age-related weight gain and improve body composition, promoting a healthier ratio of muscle to fat.
Osteoporosis risk increases after 40, especially for women, due to hormonal changes that affect bone density. Strength training is one of the most effective ways to promote bone health by:
Stimulating Bone Growth: Resistance exercises place stress on bones, which stimulates bone-forming cells (osteoblasts) to strengthen and build bone tissue. Weight-bearing movements like squats, lunges, and deadlifts are particularly beneficial.
Reducing Risk of Fractures: Improved bone density from regular strength training lowers the risk of fractures and osteoporosis, contributing to long-term skeletal health.
Strength training offers more than muscle and bone health. It can also:
Improve Insulin Sensitivity: Regular resistance training helps the body use insulin more effectively, lowering blood sugar levels and reducing the risk of type 2 diabetes.
Support Mental Health: Physical exercise, including strength training, releases endorphins, which can reduce stress, anxiety, and symptoms of depression. It also improves cognitive function and sleep quality.
Some tips for Effective Strength Training
Start with Basic Movements: Incorporate exercises that target major muscle groups, such as squats, lunges, push-ups, rows, and planks. Begin with lighter weights and focus on proper form.
Progress Gradually: As strength builds, increase the weights or resistance levels to continue challenging the muscles.
Include Weight-Bearing and Bodyweight Exercises: Mix free weights, resistance bands, and bodyweight movements to ensure a comprehensive workout.
Consistency is Key: Aim for at least two to three strength training sessions per week to see noticeable benefits in muscle, metabolism, and bone health.
Strength training is vital for women over 40 to maintain muscle mass, boost metabolism, and protect bone health. Regular resistance exercises can enhance physical strength, support weight management, and reduce the risk of osteoporosis. By incorporating a consistent strength training routine, women can maintain their health, functionality, and quality of life as they age.
If you are a local to Queenstown and looking to safely start strength training, see the team at Sports Physio Lab and they can assess your movement patterns, strengths and weaknesses and put you on the right track for a strength training program especially for you. https://www.sportsphysiolab.co.nz/