Why Women of All Ages Should Strenght Train

Ladies Who Lift: Strength Training for Women of All Ages

By this point in time, all of us have heard the recommendation that strength training is essential to our well-being.  Regardless of age, gender or physical shape, the goal of strength training is to cause enough stress on the muscle to evoke physiological adaptations and increase strength.  This increased strength can benefit us throughout our lifespan by improving body mechanics, improving ease with daily activities, boosting mood and metabolism, improving muscle mass and bone mineral density and maximizing competitive abilities in sports performance.  For women especially, reaping the benefits of strength training is vital in all phases of life to prevent injury, address imbalances and minimize age-related changes.   Wondering why #ladieswholift is gaining popularity?- let us show you why!

Adolescence

Although frequently overlooked, adolescence is a key time for female strength training and marks the period during which our foundational fitness is established.  Body mechanics are learned, bone mass is quickly accumulating and participation in competitive sports is often peaking.  Anatomical differences to boys make adolescent girls more prone to certain injuries and growth spurts often result in muscle imbalances.  Studies have shown that female athletes are 2-8x more likely to experience an ACL tear compared to their male counterparts and poor body mechanics, weakness and incoordination only exacerbate the risk.  Luckily, a well-developed strength training program can not only improve muscle strength but also positively impact neuromuscular control, core stability and balance.  Training the muscles of the core and pelvis can make up for motor control dysfunction often seen in young women and give them a competitive edge on and off the field.  

Middle Aged

 As women approach their 30s, physiological changes are already occurring.  In fact, muscle mass reduces by 3-8% per decade after age 30.  News flash- that’s a lot of lost muscle! Without resistance training, this reduction translates to reduced strength, reduced power and reduced function.  It’s a scary thought- we know- but combating these changes is easy- just pick up some weights and get your muscles working!  Research has shown over and over that strength training along with a well-rounded diet preserves lean muscle mass.  An increase in lean muscle mass then boosts your metabolism and facilitates more calorie burn throughout the day.  

Besides preserving muscle mass, strength training has also been shown to help restore core and pelvic function postpartum.  Between the hormonal and physical changes that occur during pregnancy, the body must be retrained to properly activate the core, find neutral posture and restore optimal body mechanics.  Overlooking these weaknesses or pushing strength training aside only increases the risk of injury.  So make some time for you, boost your metabolism, preserve lean muscle mass and restore your core with a few days of strength training every week.

Post-Menopausal 

 As women age, in addition to muscle mass loss, we see a reduction in bone mineral density both earlier and at a faster rate than men.  This change places women at a higher risk for osteopenia, osteoporosis and fractures, all of which impact functionality and quality of life.  So what can be done? By incorporating strength training and weight-bearing, exercise can actually cause healthy stress on the bones encouraging the bone-forming cells called osteoblasts to activate.  This uptick in osteoblast activity along with a reduction in osteoclast activity leads to improved maintenance of bone density and reduced subsequent risk of fractures.

Finally, if for no other reason, strength training helps maintain functional freedom.  Life involves a series of rolling, squatting, walking, lunging, lifting and climbing and weighted exercise maintains the strength in our muscles that allows us to carry out these tasks.  When we break it down, strength training may sound intimidating but really it’s just training your muscles to perform daily tasks safely and efficiently.  

Bottom line, resistance training is integral to maintaining women’s health throughout all ages.  Whether your goal is to become a better soccer player, regain your core post-baby or combat age-related changes, strength training offers numerous benefits for women.  Use it or lose it! It’s that simple. 

Let’s get lifting ladies!

If you are interested in working with us, lets set up a consult and we can discuss your goals and needs and develop a plan!

Click below to set up a consult or email us at info@prepareforperformance.com