Strength Training is a Non-Negotiable for Women!

Strength Training Needs to be a Priority in Midlife and Beyond!

Though both men and women need to make strength training a priority as they get older, but women need to make this a non-negotiable. In midlife, as hormones can become more erratic and estrogen decreases, women’s muscle mass can begin to decrease.

In addition to this, bone density peaks at around the age of 30 and bone loss can increase as estrogen levels decrease. The SWAN Study, a multi-site longitudinal study into women’s health that NIH began in 1994, found a period of fast bone loss starts one year before the final menstrual period and continues for approximately 3 years. Though this loss continues, the SWAN study found it does slow down in post-menopause.

Weight bearing and strength training activities are essential for muscle and bone health. Strength training also helps us with the following:

• Improves insulin response

• Impacts collagen and collagen development

• Increases testosterone

• Helps us keep doing what we want to do in life.

In addition to all of this, we also feel great when we do it!

Aim for 2 to 3 times per week where you challenge each major muscle group. You can break your training sessions into small sessions or do it all at once. You can use your bodyweight and do push-ups or use machines, dumbbells, etc to challenge your muscles. The important thing to remember is that you’re giving yourself a challenge! If you need ideas, a personalized program or health coaching, reach out here