5 Reasons Why Lifting Weights Is Crucial for Women over 40

Strength Training Offers Incredible Benefits for Women

Maintain/Build Muscle Mass

After age about 40, women start losing muscle mass and it becomes harder to put on. This is why lifting heavy weights with proper form, and getting enough protein (aim for 30 grams at each meal) is critical to maintain and even build muscle. Decreased muscle mass leads to a more difficult time performing daily tasks, and leads to a higher risk of injuries and falls. Strength training helps to sculpt and define muscles, which leads to a more toned appearance helping to boost self esteem.

Maintain/Increase Bone Density

In addition to losing muscle mass, after age 40, women start losing bone density as well, and 40% of women experience fractures after menopause. Lifting weights helps to maintain bone density, and reduces the risk of osteoporosis. Muscles loaded during exercise pull on the bones they are moving, which stimulates bone development.

Better Functional Movement

Strength training improves overall strength and mobility, making it easier to perform everyday tasks, like carrying groceries, and to maintain independence as you age. It helps reduce the risk of injuries and falls, and improves self confidence (trust in yourself that you can do hard things).

Counter Weight Gain

As we age, our metabolism slows down, our hormones shift, we tend to move less, and lose muscle mass, which further reduces our basal metabolic rate resulting in weight gain. Regular strength training can help to balance hormone levels, which is particularly beneficial for women experiencing hormonal fluctuations during different stages of life, such as menopause. Muscle burns more calories at rest than fat, so increasing muscle mass through strength training can boost metabolism and assist in weight management.

Better Quality of Life

Strength training has been shown to reduce the risk of aches and pains, reduce the intensity and occurence of hot flashes and night sweats, improve sleep and overall mental health. It has been shown to reduce stress, anxiety and symptoms of depression, leading to better overall mental well-being.

In summary, strength training is not only critical for women’s physical health, but also for their mental and emotional well-being. Lifting weights is a keystone habit that empowers women to lead healthier, more active lives.

Do you strength train a minimum of 2-3x/week? If you don’t have a plan in place, and would like some structure, support and accountability, I offer both online and in person fitness and lifestyle coaching. I would be delighted to offer you a complimentary consultation to see if we might be a fit.