As women hit their 40s and beyond, the question of what form of exercise to do often arises. While cardio, especially running, has been at the forefront of media when it comes to fitness, strength training has often been overlooked. However, just 30 minutes of resistance training three times per week is one of the best things you can do for your health and fitness, especially as you head into midlife. In this article, we will discuss why women in midlife need to lift weights and the many benefits of strength training.

Back to Basics: What is Strength Training?

Strength training, also known as resistance training or weight training, is simply using your body weight and/or resistance bands and weights to add load to your workout. For many years, women have associated weight training with images of bodybuilders and big bulging muscles, but this couldn’t be further from the truth. Often, we are talking about 2-4 kg dumbbells mixed with bodyweight exercises. Over time, you may decide to gradually increase the weights or the number of reps – this is called progressive overload and will help you get stronger and fitter. The increased load and demand on the muscles force them to adapt and grow stronger over time.

Key Benefits of Strength Training for Women

The benefits of strength training are almost endless. Not only does it contribute hugely to building and retaining muscle tissue, but it also improves our bone density, which naturally reduces as we age, especially post-menopause. In addition, it can have a positive effect on many aspects of the body, including:

Reducing Back Pain

By enhancing core strength and stability, strength training can help reduce back pain. Strengthening the muscles around the spine and improving posture can relieve pressure on the back and reduce discomfort.

Reducing the Risk of Trips and Falls

By building strength, strength training can also reduce the risk of trips and falls. As we age, we tend to lose muscle mass and strength, which can affect our balance and increase the risk of falls. Strength training can help combat this.

Improving Posture and Balance

Strength training can improve your posture and balance by strengthening the muscles that support your spine, hips, and shoulders. Good posture and balance are important for everyday activities and can help reduce the risk of injury.

Enhancing Mental Well-Being

Strength training can have a positive effect on mental well-being by lowering stress levels and releasing endorphins for that mental boost. It can also improve sleep and boost immunity.

Weight Management

Strength training can help with weight management by increasing muscle mass and reducing fat. The increased muscle mass contributes to a higher metabolism, which helps regulate body mass long-term, even after the workout has finished while the body repairs.

How to Strength Train and How Often

Research has shown that 30-45 minutes of strength training three times a week is ideal. Strength training three times a week gives your body enough time to recover between sessions while still pushing it enough to see results. If you’re new to fitness and training, you may need to start more gently with very light weights and build up over time. It's important to fuel your body sufficiently to build extra muscle and work hard, so a healthy, balanced diet with plenty of protein is crucial.

In Conclusion

In conclusion, strength training is an essential exercise for women in midlife. With its many benefits, it can help improve your overall health and fitness, and reduce the risk of injuries as you age. By adding resistance training to your workout routine, you can enjoy a happier, healthier life. So what are you waiting for? Get lifting those weights!