As we age, our bodies change in ways we can’t always see but can definitely feel. I can definitely attest to that!

For women over 40, the changes are often magnified by hormonal shifts, muscle loss, and a natural decline in bone density. Strength training is one of the most effective ways to counteract these effects, offering numerous benefits that go far beyond aesthetics. Whether you’re looking to boost metabolism, support bone health, or improve balance and mobility, strength training can help you stay healthy, strong, and active as you age. Let’s get into all the ways strength training is a must for women over 40.

Counteract Muscle Decline

Over the age of 30, muscle declines at a rate of 3 – 5%. The way I see it, we need to strength train to least keep up with the muscle decline. For women over the age of 40, this loss of muscle becomes more significant. Strength training can assist in maintaining the muscle you already have and (fingers crossed) build new muscle! This leads me into my next point.

Muscle is More Metabolically Active than Fat

What does that mean in plain English? Muscle burns more calories at rest than fat. It’s two fold when considering muscle decline over the age of 30. You’re strength training to slow down the decline in muscle mass AND, the added muscle is working more for you than fat would. I don’t know about you, but I like the sound of that.

Increased Bone Density

If osteoporosis runs in your family, adding strength training to your wellness routine is to your benefit. Strength training doesn’t just build muscle; it also strengthens bones. This is crucial for women over 40, as bone density naturally declines with age, increasing the risk of osteoporosis. The muscles challenge your bones by creating tension on ligaments and bones, making them stronger, helping prevent fractures and breaks. Proceed with caution when flexing and rotating the trunk if you have osteoporosis or work with a personal trainer knowledgable enough to help you navigate it.

Improved Mobility and Balance

As muscle mass and bone density decline, balance and mobility can suffer. Strength training improves muscle strength, which is essential for joint stability and balance. With stronger muscles and better joint support, you can move confidently and lower your risk of falls and injuries. Being able to catch yourself before a fall comes with regular exercise and doing things that require standing on one foot for balance. So, not just strength training, but also a regular yoga practice could help you with mobility and balance.

Hormonal Changes

Hormonal changes during perimenopause and menopause can lead to mood swings, energy slumps, and even more muscle loss. Strength training not only boosts muscle growth but also increases endorphins and reduces stress, helping to stabilize mood and support mental well-being. Strength training also helps balance cortisol and insulin which when unbalanced contribute to weight gain.

Strength training isn’t just about building a strong body, but about building a strong foundation as we age. If you’re looking for a way to stay strong, energized, and resilient as you age, adding strength training to your self-care routine could be the fix you’re looking for.

If you’re looking for a way to get started with getting stronger and more fit, check out my 30-Day Glute Training Program. It comes complete with exercise demonstrations and a detailed calendar. Moderation is the key so, I focused on not just moves that will get your strong but also rest days that will help you recover and build muscle.

Stay strong ladies!

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