Love it and Lift it

The Benefits of Strength Training for Women Across the Lifespan.

“Yuck, the gym? It’s just not for me.”

“I don’t want to get bulky.”

“I’m scared to hurt myself by lifting weights.”

Do any of these reservations about resistance training come up for you?

Resistance training, or more commonly known as strength training or lifting weights is a type of physical activity that increases muscle strength and mass by making muscles work against a weight or force. This weight or force can be your own body weight, free weights, weight machines, and/or resistance bands.

If you have resistance around resistance training, this article is calling your name!

Many women have reservations about strength training, fearing it might make them bulky, cause injuries, or simply not suit their lifestyle. However, resistance training offers significant benefits for women at every life stage.

Youth (Up to 20 Years)

Strength training can begin as early as seven years old. When done correctly, it enhances muscle strength, protects against sports injuries, and improves sports performance, coordination, and body awareness. Importantly, it boosts self-esteem and body image, reducing the risk of eating disorders. Early activity levels, diet, and emotional health can prevent diseases that often manifest in adulthood.

Young Adulthood (20-35 Years)

During these years, women often face societal pressures about their bodies and may experience significant life changes, such as living independently and starting families. Strength training during this period supports fertility and overall health, particularly around pregnancy. It can alleviate depression, reduce the risk of gestational diabetes and high blood pressure, and ease postpartum recovery. It shifts focus from body aesthetics to performance and well-being, empowering women and setting a positive example for their children.

Midlife (35-55 Years)

This age range often brings chronic pain issues like back, neck, or knee pain. Proper strength training techniques can help manage and prevent these pains by enhancing joint flexibility and resilience, reducing the risk of chronic pain and injuries. As women enter perimenopause, strength training becomes even more crucial. It increases growth hormone and testosterone levels, which boost libido, energy, and overall vitality. These hormones also support muscle mass, reduce body fat, enhance the immune system, and boost metabolism, which in turn reduces visceral fat around organs, decreasing the risk of heart conditions.

Later Years (55+ Years)

Strength training in older age has been linked to cognitive benefits, protecting brain regions involved in learning, memory, attention, planning, and self-control. This reduces the risk of neurodegenerative diseases like Alzheimer’s. Additionally, the physical stress of strength training stimulates bone-forming cells, leading to stronger, denser bones and reducing the risk of osteoporosis and sarcopenia. Increased handgrip strength, a benefit of regular strength training, correlates with lower blood pressure, triglycerides, and blood sugar, and higher HDL cholesterol, promoting heart health.

Embracing Strength Training

Women do not need to fear becoming excessively muscular from strength training, as achieving such a physique requires intense, specific regimens and often hormone therapy. Most women who engage in regular strength training find it rewarding and transformative, enhancing their confidence, strength, and overall capability. The benefits of strength training across different stages of life underscore its importance in maintaining physical and mental health, making it a valuable practice for women of all ages.

Did this article help you move through your resistance to lift weights?

If things are still sticky, this complimentary pivotal consultation may offer you more helpful guidance with your movement plan.

Thank you for reading!