5 Compelling Reasons to Incorporate Weight Training after 40
Women can lose about 3-5% of their muscle mass per decade after the age of 40, and this rate can increase after menopause. Factors like hormonal changes, inactivity, and overall health can influence this loss. Regular strength training and physical activity can significantly slow down this process and help maintain muscle mass.
Bone Health: Weight training helps increase bone density, which is crucial as women are at a higher risk of osteoporosis after menopause. Strength training stimulates bone growth and can help prevent fractures. I tell my clients that our bones have a ““use it or lose it” policy. So make sure you use them, stress them a little bit- make them grow stronger.
Muscle Mass Preservation: As we age, we naturally lose muscle mass (sarcopenia). Weight training helps preserve and even build muscle, which is important for overall strength, mobility, and metabolism. The same “use it or lose it” policy applies to muscles. Use them, stress them, make them grow stronger.
Metabolic Boost: Strength training increases resting metabolic rate, meaning you'll burn more calories even at rest. In fact, muscle mass is the largest predictor of your BMR- Basal Metabolic Rate. The more muscle you have, the more calories you burn even at rest. Boosting you muscle mass can help manage weight and combat age-related weight gain.
Improved Balance and Stability: Weight training enhances core strength and balance, reducing the risk of falls and injuries, which is particularly important for older adults. I remind my clients that it’s very common for people to have to leave their homes and move into assisted living facilities because of falls. The more muscle you have, the more balance, the less fall risk.
Mental Well-being: Exercise, including weight training, releases endorphins and can improve mood, reduce anxiety, and boost self-esteem. It’s a great way to enhance overall mental health and cognitive function. And when you do your workouts with a group- especially like the fantastic ladies in our studio- your heart is full and you laugh alot!!
Incorporating weight training into a routine can lead to a healthier, more active lifestyle as women age!