The Importance of Strength Training for Women Over 40

In this country, 10 million people have osteoporosis and another 80 million have low bone mass. 80 percent of these are women. Osteoporosis is linked to more than 1.5 million fractures. These can lead to lifetime disability and early death. After age 35, women lose 1-3% of their bone calcium stores per year (about 10% per decade), and after menopause, the loss increases to 2-5% annually.

Women lose a third of their strength and 40% of their muscle mass between ages 20 and 70. Fat increases. The increase in fat, decrease in lean muscle, and corresponding weight gain lead to slower metabolism and poor glucose metabolism, and raise the risk for diabetes, arthritis, high blood pressure, and low self-esteem.

How many women do you know who gradually put on a few pounds a year, and by the time they reach 40-50 grow discouraged, unhappy with their bodies and the fit of their clothes, and feel weak and perhaps hopeless or at least discouraged and worried?

We have become a society of sedentary, inactive people, with all the conveniences that enable us to move less and less. Sixty percent of American adults are overweight, and a third are obese. Type 2 diabetes in children and adults is increasing, and so are many other illnesses and chronic conditions that are mostly preventable.

How can strength training help? Let’s count the ways.
1. Avoid or reverse the loss of muscle over time. A standard strength-training program can increase muscle mass by about 3 pounds in 8 weeks!
2. Avoid or reverse the rate of metabolic slowdown. These 3 extra pounds of muscle mass can increase the metabolic rate by 7% and increase daily calorie needs by 15%.
3. Increase bone mineral density in as little as 4 months.
4. Improve glucose metabolism which is associated with adult onset diabetes.
5. Decrease resting blood pressure. Blood pressure will decrease even more if you combine strength training with aerobic exercise.
6. Reduce back pain. 80% of Americans have low back problems at some point. A good strength program for the lumbar spine has been shown to reduce back pain significantly.
7. Reduce the pain of osteoarthritis and rheumatoid arthritis.
8. On a more “whole person” level, strength training helps us feel better, look better, and function better in our daily lives, which leads to greater self-confidence, reduced risk of injury, and better balance.

How can you pursue strength training? You can go to a gym and get instruction from the fitness staff, a personal trainer, or a group class. There will be many types of equipment from weight machines and free weights to barbells and stability balls, along with resistance tubing and other props to challenge you and help you vary your program.

You can also do strength training at home using guidance from books, videos, or a personal trainer. Equipment available for home use ranges from a multigym apparatus on which you can do many exercises, to free weights, resistance tubing, barbells, weight benches, and stability balls. You can start with whatever fits your budget and lifestyle. The initial investment can be as little as $20 for some tubing and a video. The main investment you need to make is your time and even that can be modest.

To make gains in lean muscle and bone mass, you should aim for 2-3 times a week for 20- 45 minutes per session. If you are doing a whole body program in one day, it is important to skip a day between sessions. Alternatively, you can work the upper body one day, lower body the next day, then repeat the pattern. This alternating pattern takes less time per session and may fit into your schedule better.

A balanced workout should work both sides of your body. For instance, if you work your abdominals, you should also work your lower back muscles. Your program should include all the major muscle groups, and you should pay close attention to your form. Proper form is very important to avoid injury and to work the muscles properly.

In working with women from ages 23-80, I have seen some wonderful changes in lifestyle, how they feel about themselves and their bodies, and how they look and fit into their clothes. Two women in their later 70’s both report better balance, and easier movement in activities like bending down to feed the cat, walking up stairs carrying bags, and getting in and out of a chair. They feel excited and proud. One is looking forward to a trip to London where she will be able to walk wherever she wants with strength and confidence.

Women find they feel more coordinated, energetic and empowered; their clothes fit better, and their balance is improved. One woman who just turned 60 finds it much easier to load her kayak on the car, carry it to the water, and paddle it. She feels 20 years younger! Their strength gains in both muscle and bone make it more possible to enjoy life, and create a greater sense of fulfillment and vitality.

If you are over 40 and not engaged in strength training, you are at risk for bone loss and osteoporosis. You are losing muscle at a rate of about half a pound every year and gaining at least that much in fat mass. This decreases your metabolism. You are increasing your risk for many of the chronic conditions associated with aging: osteoporosis, bone fractures, high blood pressure, Type 2 diabetes, and heart disease. Physical inactivity is one of the greatest killers of adults in our country. The good news is that it is never too late to enjoy the benefits of strength training. And, as the research continues, the list of benefits grows longer. It’s not too late for you. What are you waiting for?