Okay, so I am going to come clean here, I used to think strength training was a waste of time, boring and for men only. There, I said it. It wasn’t until I was in my early 40s that I finally figured out the benefits of strength training for women over 40 (and I would argue for women of any age).
Let me paint a picture. I spent most of my 30s running marathons and ultramarathons. I would run 5+ miles 6 days per week. This regimen felt great, until it didn’t. I started to notice some subtle symptoms which I mostly blamed on stress. At the time my job was very stressful, and we were in the process of moving to a different house.
These symptoms started out vague – bloating, constipation, difficulty sleeping, mood swings, and skin rashes. I then developed rosacea which if you have ever had to deal with this, is quite embarrassing and difficult to hide. I then got on the scale for a health screening at work and was 20# heavier than my usual weight. WTF! This was my wake-up call.
After a lot of research, I stopped running cold turkey. Instead, I replaced my daily run with a gentle walk with my dogs and 3 strength training sessions per week. It was scary to not run at first, but it didn’t take long to notice some improvement. Over the next 6 months almost all of my symptoms went away (unfortunately the rosacea stayed) and I lost 20#. All by exercising less! I was hooked and haven’t stopped strength training since.
So, let’s get into it … the benefits of strength training, how to start, how to do it safely and I will even give you a workout template to get started.
Benefits of Strength Training for Women Over 40
The benefits of strength training for women are numerous and well documented in the research. I have personally found that lifting weights and/or using your bodyweight to build muscle helps to not only improve my physical health but has also improved my mental health which is just as important and often overlooked.
Increased Muscle Mass
This is an obvious benefit, but well worth mentioning. As we age, we naturally lose muscle mass. This can lead to decreased strength and mobility and increased body fat. Strength training helps counteract this loss by stimulating muscle growth. This results in improved strength and functionality in our daily activities. Not only does being strong help us to physically look better, but it also helps us to safely perform day-to-day activities like carrying groceries, shoveling snow and lifting our luggage up into the luggage bin.
Enhanced Bone Health
Bone health is often forgotten until it is too late. Osteoporosis becomes a greater concern as we age due to a decline in our estrogen levels. Strength training can help mitigate bone loss by promoting bone density. Weight-bearing exercises strengthen our bones and reduce our risk of fractures. Other activities that help to prevent bone loss include walking, running, rucking, tennis, etc. My favorite activities include walking and rucking which I talk about in this blog post:
Rucking for Women: The Ultimate Guide
Improved Metabolism
Building lean muscle mass through strength training can rev up your metabolism, leading to more efficient calorie burning throughout the day. This can be especially beneficial for us women over 40 who may experience a slowdown in metabolism due to our hormonal changes.
Enhanced Weight Management
Strength training not only burns calories during workouts but also increases calorie expenditure at rest. Additionally, building muscle can give your body a more toned appearance, contributing to a healthier body composition.
I would encourage you to focus more on how your clothes are fitting than the number on the scale as this can be deceiving. The same weight on a more muscular person looks completely different on someone with less lean body mass.
Enhanced Mental Health
Exercise, including strength training, has been shown to reduce stress, anxiety, and symptoms of depression. It can also improve cognitive function and promote better sleep, all of which are important for overall well-being, especially as we age. I have found dramatic positive changes in my overall mood and sleep after a good strength training session.
Risks and Considerations
While strength training offers numerous benefits, it’s essential to approach it with caution, especially if you are a beginner. Here are some risks and considerations to keep in mind before you get started.
Injury Risk
Poor form or lifting weights that are too heavy can increase the risk of injury, particularly to joints and muscles. It’s crucial to start with lighter weights and focus on proper technique before progressing to heavier loads. Listen to your body, if an exercise does not feel right, try something different.
Hormonal Changes
Women over 40 may experience hormonal fluctuations, such as decreased estrogen levels, which can affect energy levels, recovery, and muscle mass. Pay attention to your body and adjust your workout intensity accordingly.
Existing Health Conditions
Women with pre-existing health conditions, such as osteoporosis, arthritis, or heart disease, should consult with a healthcare provider before starting a strength training program. Modifications may be necessary to ensure safety and effectiveness.
Overtraining.
Doing too much, too soon can lead to overtraining, which can result in fatigue, decreased performance, poor sleep and increased risk of injury. It’s important to incorporate rest days into your workout routine and prioritize recovery. I usually strength train on Monday, Wednesday and Fridays to allow for rest time and recovery. If your budget permits, I would also consider investing in the services of a personal trainer to ensure proper form and programming to prevent injury and enhance the benefits.
How to Get Started with Strength Training
Before diving into a strength training program, consider the following steps to ensure a safe and effective start:
Consult with a Professional
If you’re new to strength training or have any concerns about your health, consult with a certified personal trainer or fitness professional. They can assess your fitness level, goals, and any potential limitations. They will also design a customized program that is right for you and support you along the way.
Start Slow
Begin with lighter weights or bodyweight exercises and focus on mastering proper form and technique before increasing the intensity. Some of my favorite exercises are ones where I am only using my body like push-ups and squats. Aim for 2-3 strength training sessions per week, allowing for adequate rest between workouts.
Warm-Up and Cool Down
Always start your workouts with a dynamic warm-up to prepare your muscles and joints for exercise. Examples of this include walking, stair stepping, or body weight exercises like squats, lunges or pushups. Any kind of movement that gets your blood flowing. Likewise, incorporate a cool-down period with stretching to aid in recovery and flexibility.
Listen to Your Body
Pay attention to how your body responds to exercise and adjust your workouts accordingly. If something doesn’t feel right or causes pain, stop and reassess your approach. Also, don’t be afraid to take rest days; especially if you are not feeling up to it.
Full-Body Strength Training Plans for Women Over 40
Here are sample full-body beginner workout plans for both home and gym settings.
Home Strength Training Workout Plan:
- Bodyweight Squats: 3 sets of 12 reps
- Push-Ups (knees or toes): 3 sets of 8-12 reps
- Dumbbell Rows (using household objects): 3 sets of 8-10 reps per arm
- Lunges: 3 sets of 10-15 reps per leg
- Dumbbell Shoulder Press: 3 sets of 8-10 reps
- Plank: Hold for 30-60 seconds
- Bicycle Crunches: 3 sets of 15 reps per side
Perform each exercise with proper form, focusing on controlled movements and engaging the targeted muscles. Rest for 1-2 minutes between sets. Perform these exercises 2-3 times per week allowing for rest days in between sessions. As your strength increases you can add weights to your squats and lunges.
Gym Strength Training Plan:
- Barbell Squats: 3-4 sets of 8-10 reps
- Bench Press: 3-4 sets of 8-10 reps
- Lat Pulldowns: 3 sets of 10 reps
- Romanian Deadlifts: 3 sets of 8-10 reps
- Dumbbell Shoulder Press: 3 sets of 10 reps
- Plank: Hold for 30-60 seconds
- Russian Twists: 3 sets of 15 reps per side
Utilize proper equipment and adjust weights accordingly to challenge yourself while maintaining proper form. Rest for 1-2 minutes between sets. Perform these exercises 2-3 times per week allowing for rest days in between sessions.
There are a lot of programs out there to follow and it can be overwhelming to find a program that is effective, safe and worth your money and time. If hiring a personal trainer is not for you then consider a good on-line resource to help you get started.
I have found the programs through Mind Pump Fitness to meet all of my needs and goals. I would recommend the Starter Program for those of you who have either no experience or minimal experience lifting weights. If you are more experienced or have lifted weights in the past, then I would recommend MAPS Anabolic for those who have a good base to start with.
I also have a FREE plan to help get you started; you can download my FREE 7-day strength training plan for beginners. It contains 3 different strength training workouts that can be done at home or in the gym.
Conclusion
Strength training is a valuable component of a healthy lifestyle for women over 40, offering numerous benefits for physical and mental well-being. By starting slowly, focusing on proper technique, and listening to your body, you can safely incorporate strength training into your routine to optimize your health and fitness for years to come.
Remember to consult with a healthcare professional or fitness expert before beginning any new exercise program, especially if you have pre-existing health conditions. With dedication and consistency, you can reap the rewards of strength training and enjoy a stronger, healthier future.
If you are motivated and interested in 1:1 coaching, I can help you through my customized coaching program that helps menopausal women build muscle and feel more confident as they age. You can learn more about it here.
Let me know in the comments below if you have any questions and if you would be interested in any additional resources.
As always, I appreciate you taking the time to read this post. I will talk to you again soon.
Other Posts to Aide in Your Wellness Journey
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