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Exercise is the fountain of youth for your aging muscles. That’s why it’s no secret that strength training is one of the best workouts for your body. In fact, research shows that doing 30 to 60 minutes of strength training a week can lower your risk of premature aging, heart disease, and cancer by 10 to 20 percent. What’s more, dedicating an hour per week to lifting weights has also been shown to reduce women’s diabetes risk significantly.
From enhancing muscle mass and bone density to improving balance and mental well-being, strength training is a powerful tool that can significantly improve your quality of life. But what exactly does science say about strength training, and how can we begin to incorporate it into our daily fitness routine?
While anyone is capable of strength training, a new study reveals that women who engage in strength training exercises two to three times a week are more likely to live longer and have a lower risk of death from heart disease. Published in The Journal of the American College of Cardiology, the study evaluated 400,000 individuals, both men and women, revealing that only 1 in 5 women engaged in regular weight training. Those who did incorporate muscle strengthening into their workout had a reduction in their cardiovascular mortality by 30%. The study also revealed that women require less exercise than men to achieve similar longevity gains.
Specifically, women who performed moderate-intensity exercise, such as brisk walking, five times a week, reduced their risk of premature death by 24%, compared to an 18% reduction for men.
“The benefits of strength training have been known for a long time – yet mostly for the ‘look’ of a sculpted physique,” Portia Page, an ACE-certified personal trainer and Balanced Body Pilates and yoga educator, tells Flow Space. “Yet in recent years, lifting weights has gained popularity, as has strength training in general. Strength training isn’t just lifting weights, so gaining the benefits from it can come from activities such as Pilates, yoga and other body weight exercises. In addition, the gains are much more than just a sculpted body – they literally go much deeper than what you see on the outside!”
Among the benefits strength training specifically offers women over 40, Page goes on to say that the practice can prevent loss of muscle mass (sarcopenia), reduce the risk of falls and injuries, improve the function of joints, help ease pain, and reduce the risk of heart attack or stroke. Page also explains that strength training is highly effective in preventing and managing several chronic conditions, including osteoporosis, arthritis, and diabetes.
“With osteoporosis, strength training helps with increasing bone density by applying stress to bones, which stimulates bone formation and increases bone mineral density, and reduces the risk of fractures,” Page says. “For arthritis, strengthening the muscles around the major joints provides better support and stability, reducing stress on the joints and alleviating pain. Regular exercise also helps with reducing inflammation, helping with the arthritis symptoms and enhancing overall mobility making daily activities easier and less painful.”
Page explains that strength training increases muscle mass, which enables the body to better utilize glucose and improve insulin sensitivity. This helps regulate blood sugar levels, aiding in the prevention and management of diabetes.
Strength training isn’t just about physical strength; it also benefits cognitive function. Regular exercise has also been linked to improved memory, better executive function, and a lower risk of cognitive decline. This is especially relevant given that women are almost twice as prone to certain types of dementia, such as Alzheimer’s, than men.
“Physical exercise, including strength training, stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and differentiation of new neurons and synapses,” Page says. “This process, known as neurogenesis, enhances brain plasticity, which is crucial for learning and memory. Strength training has also been associated with a lower risk of developing cognitive impairments and neurodegenerative diseases such as Alzheimer’s disease and dementia.”
Page goes on to explain that the hippocampus, a brain region essential for memory and learning, also benefits from the positive effects of exercise. Strength training helps maintain the health and volume of the hippocampus, which tends to shrink with age, leading to memory loss, she adds.
Additionally, strength training is a benefit for mental health, especially because exercise is a great outlet for people to reduce their stress. Moving your body releases chemicals called endorphins, which improve feelings of pleasure and relaxation. It’s also been shown to help prevent and treat the symptoms of depression in postmenopausal women.
While strength training can aid in an array of conditions, it can also be beneficial for women going through menopause, says Page.
“The drop in estrogen levels during menopause increases the risk of osteoporosis. Strength training stimulates bone formation and helps maintain bone density, reducing the risk of fractures,” Page says. “While it doesn’t directly increase estrogen or progesterone, strength training also helps balance cortisol and insulin, which can improve overall hormonal balance and reduce menopause symptoms.”
In addition, Page says that regular exercise, including strength training, has been shown to reduce the frequency and severity of hot flashes in some women and improve sleep, which is often disrupted during menopause due to hormonal changes.
There is no single way to start resistance training. You can start by exercising at home with dumbbells, resistance bands, medicine balls and body weight maneuvers such as crunches or push ups, taking a strength-building class or hiring a personal trainer.
“Resistance training in postmenopausal women should focus primarily on the leg and core muscles, followed by arms, chest and back,” says Dr. Jesse Hochkeppel, MD, an interventional pain management specialist at Connecticut Pain Care. “In as little as two or three 20 minute sessions of light to moderate resistance training per week, women can improve both their bone density and muscle mass in 12 weeks.”
Dr. Milica McDowell, DPT, a physical therapist and a certified exercise physiologist, says beginning slowly and progressing gradually is also the best way to begin. “Begin with light weights or resistance bands and don’t add more than 10% per week (weight or reps),” Dr. McDowell tells Flow Space. “Second, focus on form: learn proper techniques to prevent injuries,” she recommends (you can even start by taking a beginner bootcamp or body weight exercise class at your local gym or YMCA).
The third most important tip about strength training is to be consistent. “Aim for regular sessions, at least two times per week,” says Dr. McDowell. And you can’t forget about muscle recovery and rest days when you’re trying to reach your strength goals. “Allow for adequate time for muscles to recover between sessions,” she says. “Most folks take a rest day after each strength session to allow for recovery.”
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