Strength training can help improve bone density.
As we age, our bones start to lose density and become weak. Lack of strength puts us at risk for fractures and other injuries. Strength training helps to counter this by increasing the power of our bones. Bone strength is vital for women, who are more likely than men to suffer osteoporosis. Try exercises that put weight on the bone, such as weight-bearing exercises. Weight-bearing helps to strengthen the bones. Examples of weight-bearing exercises are elastic bands, push-ups, stair climbing, light weights, machine weights, mini trampoline or rebounder, and walking.
Strength training helps improve weight loss.
Carrying extra weight can strain our joints and lead to other health problems. When you strength train, it helps to build muscle, which in turn helps to burn more calories and reduce body fat.
Strength training increases muscle mass.
As we age, we tend to lose muscle mass. Strength training decreases the loss of muscle. If you don’t build muscle, your body fat will increase by default. Strength training for at least 45 minutes 3 days a week can change your body’s fat percentage in less than six months. Progress is the key, so if you cannot do 45 minutes, try 20 minutes. The key is to do more than your doing now consistently. Rest the muscles in-between strength training days.
Strength training and weight maintenance
Another benefit of strength training for women over 40 is that it can help with weight loss and maintenance. As we increase in age, our metabolism slows down, and we start to lose muscle mass, leading to weight gain. Strength training helps to counteract these effects by increasing muscle mass and burning calories. One study found that postmenopausal women who participated in a strength-training program lost more body fat than those who didn’t participate in a program.
Improved mood and sleep quality
In addition to physical benefits, strength training can also have positive impacts on your mood and sleep quality. Postmenopausal women who participated in a 12-week strength-training program reported improvements in their mood and quality of sleep. If you’re struggling with insomnia or low energy levels, strength training may be just what you need to get back on track.
Reduced Risk of Injury
Aging causes us to be more susceptible to injuries due to the loss of muscle mass and bone density. Strength training can help reduce the risk of injury by increasing muscle mass and improving bone density.
Improved Balance and Coordination
Balance and coordination often decline with age leading to falls and other accidents. Strength training can help improve balance and coordination by strengthening the muscles that support these functions.
No matter your age, strength training is an integral part of a healthy lifestyle. But if you’re over 40, it’s essential. Strength training provides numerous benefits for middle-aged women, including improved bone density, reduced body fat, and increased muscle mass.
Strength training provides many benefits for middle-aged women, including osteoporosis prevention, weight loss, improved mood, and better sleep quality. If you’re over 40, consider adding strength training to your workout routine. You’ll be glad you did!
What do you think about this article and strength training for women over 40? Have you tried it yourself? Share your experiences in the comments below!
If you liked this blog post, you might also be interested in 16 Diet and Fitness Health Tips for Women. Also, check out Fit Facts from the American Council on Exercise.