Ayishah Chaudry, an Exercise Specialist at the Better Body Group teaches us how to preserve and increase muscle mass.
Strength training, also known as resistance training, involves using weights, resistance bands, or body weight to improve muscular strength and endurance.
It goes beyond building muscle and includes a variety of health benefits. The benefits include, but are not limited to, increased metabolism, injury prevention and improved bone health.
Why is strength training so important for women?
- Combating Osteoporosis: As women approach menopause, oestrogen levels decrease, which plays a significant role in maintaining bone density. Post-menopausal women are more prone to developing osteoporosis, a condition where bones become fragile and are more likely to fracture.
Strength training helps stimulate bone growth, increasing or maintaining Bone Mineral Density (BMD) to counteract bone loss and reduce the risk of fractures. Weight-bearing exercises like squats, lunges, and deadlifts are particularly effective for this. - Preserving and increasing muscle mass: Starting around the age of 30, women begin to lose muscle mass – a condition known assarcopenia. This muscle loss accelerates after the age of 50, which can lead to decreased strength, mobility, and a higher risk of falls. Strength training preserves and builds muscle mass, helping women maintain strength and functional mobility.
This is crucial for carrying out daily activities, from climbing stairs to lifting groceries, making life more manageable and independent as you age. - Boosting metabolism: As muscle mass declines, so does metabolism, making it easier to gain weight and harder to lose it. Reduced metabolism can also lead to an increased risk of metabolic disorders such as diabetes and high cholesterol. Increasing muscle mass through strength training boosts metabolism by increasing your body’s calorie-burning capacity, reducing the risk of unwanted weight gain and metabolic conditions.
- Improving balance and reducing fall risk: Falls are a leading cause of injury in older adults, especially women. Strength training not only improves balance and coordination, but it also strengthens the core and lower body muscles, which are essential for stability.
Building muscle through strength exercises decreases the likelihood of falls by enhancing balance and stability. Additionally, if a fall does occur, stronger bones (thanks to improved BMD) reduce the risk of fractures. - Promoting heart health: Cardiovascular disease (CVD) is the leading cause of death in postmenopausal women, often exacerbated by weight gain, inactivity, and hormonal changes. Strength training helps reduce the risk of CVD by lowering blood pressure, improving cholesterol levels, and enhancing overall cardiovascular function. It’s not just about muscle, it’s about heart health too.
- Enhancing mental health and well-being: Strength training isn’t just beneficial for physical health, it has significant mental health benefits as well. Women who engage in regular resistance training often experience improved mood and reduced symptoms of anxiety and depression, enhanced cognitive function, and increased self-esteem and confidence.
- Maintaining independence: One of the greatest fears for many ageing women is losing independence due to physical limitations. Strength training supports the ability to perform Activities of Daily Living (ADLs) such as carrying the shopping, bending down, and getting up from a chair without assistance. By maintaining strength and mobility, women can continue living independently and with a higher quality of life.
A few final thoughts…
Strength training is essential for women of all ages, but it becomes increasingly critical as we age. Whether you’re looking to maintain bone density, preserve muscle mass, or improve your heart health, resistance training offers an array of benefits that support long-term health and independence.
Ayishah Chaudry is an Exercise Specialist at the Better Body Group. For more information or any questions, please call their friendly and expert team on 01732 451979 or email them at info@betterbodygroup.co.uk.
