Are you a woman over 35?
It’s time to prioritize your health and strength. Lifting weights isn’t just for bodybuilders—it’s a crucial part of staying healthy, strong, and vibrant as you age. Here are seven compelling reasons why strength training should be a non-negotiable part of your fitness routine:
1️⃣ Gain or Maintain Muscle Mass: Did you know that after 30, sedentary women lose 3-8% of their muscle mass each decade? This loss can lead to decreased physical function and a higher risk of falls and injuries. Lifting weights can help you preserve—and even gain—muscle mass, keeping you strong and capable in your daily life.
2️⃣ Gain or Maintain Bone Density: Around age 44, women start losing an average of 0.4% of their bone mineral density each year. With 40% of women experiencing an osteoporotic fracture post-menopause, maintaining bone density is vital. Strength training is one of the best ways to keep your bones strong and reduce the risk of osteoporosis.
3️⃣ Improve Physical Function: Lifting weights isn’t just about building muscle—it’s about enhancing your overall physical function. Strength training can help you move better, reduce the risk of falls and injuries, and boost your confidence and self-efficacy in daily activities.
4️⃣ Mitigate Weight Gain: As we age, we tend to move less and lose muscle mass. This combination, along with unchanged eating habits, can lead to weight gain, particularly around the abdomen (visceral fat), which increases disease risk. Gaining muscle through strength training can help you manage your weight and stay healthy.
5️⃣ Improve Quality of Life: Lifting weights has been shown to reduce the risk and severity of lower back, neck, and shoulder pain, alleviate symptoms like hot flushes and night sweats, improve sleep quality, and enhance mental health and well-being. Strength training is not just good for your body—it’s good for your mind too.
6️⃣ Focus on Important Training Goals: For women over 35, your fitness routine should focus on:
- Maintaining or gaining strength, muscle, and bone density
- Developing or maintaining a solid aerobic foundation
- Improving pelvic floor function
- Enhancing functional mobility
- Improving balance
- Increasing power output
7️⃣ It’s Never Too Late to Get Started: Think you’ve missed the boat? Think again! A 2013 study found that adults aged 91 to 96 who engaged in specific strength training for 12 weeks saw improvements in strength, power, and muscle mass. No matter your age, it’s never too late to start lifting and reaping the benefits.
Protein is Your BFF
To maximize your gains, ensure you’re fueling your body with enough protein. Aim for a palm-sized serving at least three times a day, plus protein-rich snacks. Great sources include:
- Lean meats like chicken, turkey, and lean cuts of beef
- Fish, such as salmon, mackerel, and sardines
- Eggs and yogurt
- Protein powders (whey, pea, egg white, beef)
- Tofu, edamame, tempeh, lentils, beans, and plant-based protein powders
Get Started Today!
Ready to make a change? At No Limit Personal Training, we’re here to support you on your journey to strength and health. Whether you’re new to lifting or looking to fine-tune your routine, our expert trainers and community are here to help you achieve your goals.
Stop by the gym or contact us today to learn more about how strength training can transform your life. Let’s get stronger together!
