If you’re looking for a type of workout that massively benefits both your physical and mental health – it’s strength training. In this article, I will look into the benefits of strength training for women, why it is so impactful in your 40s/ 50s and how to get started.
Strength training, also known as resistance or weight training, can be defined as physical activity that builds muscle and endurance.
Strength training is highly effective for weight loss over 40, but it is often overlooked by women. You might be missing out, though. Here are the ins and outs of this powerful tool to get the figure you always wanted.
When thinking about weight loss, many women envisage endless hours on the treadmill per day.
Many women jump to the conclusion that cardio is their only way to lose those extra kilos. So they join the gym, find a gap in their busy schedules between work and their kids to spend 60 minutes on a treadmill staring at the clock while somehow hoping time speeds up.
Yes, cardio can be an excellent way to improve cardiovascular health, and many people find it therapeutic for the mind. However, for weight and specifically fat loss, it can do more harm than good, especially in your 40s.
Too much cardio can slow down your metabolism.
Metabolism refers to your body’s process of creating and using energy. When your metabolism is higher (also called a fast metabolism), your body burns more calories at rest. As metabolism slows down in your 40s anyway, the last thing you want to do is slow it down even more with cardio.
By constantly doing this form of physical exercise, your body starts to adapt to this change and slows down your overall calorie burn to compensate for the increased energy that cardio requires.
Another popular approach to losing weight are Pilates and yoga.
However, Pilates and yoga are NOT the most effective ways to speed up metabolism.
Whilst they are fantastic for staying in shape, these low-impact practices are more of a slow burner and not my first choice to build muscle fast. You would have to do a LOT of downward dogs to get the same results you’d get from lifting weights.
Misconceptions of strength training.
For decades, strength training had the reputation as a workout solely suited to men. Let me clear up some common misconceptions surrounding weight training for women.
· It will NOT make you bulky.
This is probably the most common myth when it comes to women lifting weights. Many women worry they’ll become muscley Miss Universe through resistance training. When you train regularly, there’s no need to worry. It’s challenging and requires a serious calorie surplus and daily hours spent in the gym.
· You don’t have to use heavy weights to see results.
This is another myth that puts women off strength training. They automatically think that they would have to work out in the heavy weights section of the gym using only the squat rack or big dumbbells. This isn’t the case. Strength training refers to physical exercises that target specific muscle groups. These muscles can be easily and effectively targeted through bodyweight exercises and made more difficult through resistance bands or smaller dumbbells.
· You don’t have to do it every day.
Rest and recovery time between strength workouts is super important. If you deprive your body of this time, it is unlikely that you will get stronger, and it increases your risk of injury.
Strength training has so many benefits, especially in your 40s.
· It speeds up your metabolism
Muscle burns more at rest than fat. This means that when you have more of it, your body burns more energy all the time, even when you’re not working out. Inactive adults can experience up to 8% loss in muscle mass per decade [Source]. Through strength training, you can ensure you retain muscle as the years go on.
· Bone density, mobility and longevity
Muscle is often considered the organ of longevity. It not only helps with mobility and makes it easier to carry groceries home but also assists in disease prevention and even improves brain function. In short, it increases your quality of life.
In addition, resistance training considerably impacts bone strength and is considered the most effective way to improve muscle and bone strength in postmenopausal women [Source]. During menopause, bone density significantly decreases, resulting in higher risks of osteoporosis and other health issues [Source]. Therefore, weight training is a great way to ensure your bones won’t become weak and brittle
· Mental wellbeing, self-esteem and confidence increases
Weight training goes beyond the physical and can immensely impact your mental health and wellbeing. Studies have shown that strength training is associated with reducing depression [Source], meaning lifting weights can help improve your mood and make you feel more positive.
Thinking about getting into strength training? Here are some tips:
· Start at home first.
Trying something new can be challenging. To make yourself feel more at ease, try a 30-minute strength workout in the comfort of your home.
· Get a Personal Trainer.
Getting a personal trainer can be a great way to learn about strength training. They ensure you make the moves correctly, set you up with a workout routine and help you navigate the gym.
· Give your body time to recover and rest
Rest is a crucial part of strength training. Your muscles need time to recover from a workout to increase your strength.
· Join a program
Having a plan always helps. It provides you with structure and keeps you on track. If you’re looking to make a sustainable change to your life and finally lose (and keep off) those extra kilos, check out the signature Bloom Lab Weight Loss Program. Click below to find out more: coaching.bloomlab.health/courses/8-weeks-to-successful-weight-loss
References
Source 1 – pubmed.ncbi.nlm.nih.gov/22777332/
Source 2 – ncbi.nlm.nih.gov/pmc/articles/PMC6279907/
Source 3 – ncbi.nlm.nih.gov/pmc/articles/PMC5643776/
Source 4 – jamanetwork.com/journals/jamapsychiatry/article-abstract/2680311
Written by: Sabrina Anwer
