Strength Training’s Advantages for Women Over 40
The majority of women are aware that strength training improves appearance and is crucial for bone density. But keep in mind that strength training for women over 40 also keeps us at a level that allows us to continue doing all the activities we like for many years to come.
Some people automatically associate strength training with large muscles. Women find it challenging to gain large muscles because of our low testosterone levels. Additionally, we don’t stack our exercises at Moms Into Fitness to build muscle. After clearing our minds of that, let’s discuss the significance of strength exercises for women over 40.
The Importance of Strength Training for Women Over 40
Strength and muscular mass usually rise gradually from infancy until age 30 to 35. We don’t need to give it much thought. After that, our muscles lose bulk and become weaker if they are not used often. Sarcopenia is the term for this age-related decrease in strength and muscle mass. Every ten years beyond the age of 35, we lose 3 to 8% of our muscular mass!
Strength training for women over 40 is essential, particularly as you age since muscle is lost far more readily and rapidly than it is gained.
Benefits of Strength Training for Women Over 40
1. Avoid Injuries and Pain
To be able to handle the physical strains you subject your body to, whether from everyday tasks to competitive sports, you must particularly build your muscle groups.
Strength training is crucial for improving our joints’ and structures’ ability to withstand loads. Your body must be able to efficiently regulate and control your movements and postures, whether you’re weightlifting, running a marathon, or chasing your children (or grandchildren) around the yard. My knees don’t pain when I run after strength training for women over 40.
2. Increase Fat Loss and Metabolism
Strength training for women over 40 increases muscle mass, which raises our baseline metabolic rate (metabolism). For this reason, while at rest, athletes burn more calories (units of energy).
Gaining muscle reduces fat and reduces the chance of gaining weight in the future. Exercise causes fat to be lost rather than converted to muscle. Simply put, having more muscle in your body means that you burn more calories at rest. A body with more lean muscle has a greater resting metabolic rate.
3. Boost Alignment and Posture
Our bodies were designed to move. They were made to endure a wide range of positions, motions, pressures, and attitudes. To effectively handle daily responsibilities, we must take the necessary precautions to maintain the health of our bodies.
Improved alignment and posture directly contribute to reducing pain and damage. For instance, strengthening the transverse abs may help with back discomfort, while strengthening your rear can help you achieve a kyphotic posture.
How to Include Strength Training for Women Over 40
“Compound movements are given priority in the ‘best’ resistance-training program for fat loss,” according to ACE. Multiple muscle groups and coordination are used in a single compound strength exercise.
Squats, deadlifts, lunges, dips, and pushups are a few examples of compound exercises, which work many muscles at once. These kinds of activities demand a greater oxygen and hormonal response since they work a lot of muscle.
How Frequently Is Strength Training Necessary?
According to exercise standards, one should engage in two full-body strength training for women over 40 sessions and 150 minutes of cardiovascular activity per week. Combining strength training and cardiovascular exercise into a single session is advantageous for time constraints.
Women’s Strength Training Programs
You don’t have to worry about what to do, which muscles to train on which days, or anything else since we have everything planned out for you. Check out our weekly schedule for strength training for women over 40.
The condition of our tissues affects the condition of our muscles and joints. Our bodies need strength, flexibility, cardiovascular, corrective, and hydration workouts to be healthy so we can do the things we enjoy!
Another important factor in reaching your fitness and health objectives and maintaining your body’s optimal condition beyond 40 is nutrition. Find out more about weight reduction after 40 and nutrition.