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Stronger Bones, Stronger Women

Updated: Nov 9, 2023

Clients ask me all the time, should I strength train? How much? What exercises are safe? All great questions and here is what you need to know.

Reasons you should pick up strength training

As women age, the importance of maintaining good bone health becomes paramount. One of the most effective ways to do so is through strength training, particularly for women over 50.

Osteoporosis, a condition characterized by weakened and fragile bones, affects a significant portion of the female population, especially post-menopause. Strength training can be a game-changer in preventing and managing this condition. Regular weight-bearing exercises, such as lifting weights or using resistance bands, stimulate bone formation and help maintain bone density.

Beyond safeguarding bone health, strength training offers a host of other benefits for women in their 50s and beyond. It enhances muscle mass, aiding in metabolic health and weight management. As metabolism naturally slows with age, preserving lean muscle becomes crucial for maintaining a healthy body composition.

Strength training also bolsters overall physical functionality, reducing the risk of injury and falls. Strong muscles protect joints, promote balance, and maintain daily independence, ensuring a higher quality of life.

Furthermore, the mental and emotional advantages of strength training should not be overlooked. It boosts confidence, self-esteem, and mental resilience, helping women tackle the challenges that life presents.

What type of exercise is best for you

Strength and balance training is important for women over 50 to maintain their overall health, prevent injuries, and enhance their quality of life. As we age, muscle mass tends to decrease, and the risk of falls and fractures increases. A well-rounded exercise program can address these issues and help maintain strength, balance, and mobility.

Here are some types of strength and balance training that women over 50 should consider:

Strength Training:

  • Weightlifting: Incorporating weightlifting exercises using dumbbells, barbells, or resistance bands can help build and maintain muscle mass. Focus on compound movements like squats, deadlifts done properly to protect the spine, bench presses, and rows.

  • Bodyweight exercises: Moves like push-ups, squats, lunges, and planks can be effective for building strength without the need for equipment.

  • Machines: Using resistance machines at a gym can be a safe and controlled way to target specific muscle groups.

Balance Training:

  • Yoga: Practicing yoga can improve balance and flexibility. Many yoga poses challenge your balance, and it's a low-impact option suitable for various fitness levels. Seek out a qualified instructor who is experienced with adapting yoga for osteopenia and osteoporosis.

  • Tai Chi: Tai Chi is a slow and graceful form of exercise that focuses on balance, coordination, and mobility. It can be especially beneficial for improving balance and reducing the risk of falls.

  • Stability exercises: Standing on one foot, balancing on a stability ball, or using a balance board are simple exercises that can be done at home to improve balance.

Core Strengthening:

  • Strengthening the core muscles can improve posture and overall stability. Include exercises like planks, bridges, and rotational movements to work the core.

Functional Strength Training:

  • Emphasize exercises that mimic daily activities. For example, lifting groceries, hip hinge to tie your shoes, and climbing stairs can be incorporated into your workout routine to improve functional strength. Remember hinge from the hips to protect your spine!

Cardiovascular Exercise:

  • Regular aerobic exercise, such as walking, swimming, or cycling, is essential for heart health and overall fitness. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, as recommended by health guidelines.

Flexibility Training:

  • Include stretching exercises to improve joint mobility and prevent stiffness. Gentle stretching after each workout and incorporating activities like yoga can enhance flexibility.

Consult a Trainer, Physical Therapist, or Yoga Therapist:

  • If you're new to strength and balance training, consider working with a certified fitness trainer or physical therapist to create a customized program that suits your fitness level and addresses your specific needs.

Always consult with your healthcare provider before beginning any new exercise program, especially if you have any pre-existing medical conditions or concerns. Tailor your workouts to your individual fitness level and gradually progress to prevent injury. Remember to stay hydrated, get adequate rest, and maintain a balanced diet to support your overall well-being.

The importance of strength training cannot be overstated. It's not just about achieving a more toned physique; it's about safeguarding bone health, maintaining independence, and enjoying a more vibrant and fulfilling life. So, ladies, it's never too late to start lifting weights and reaping the myriad rewards of a stronger, healthier you!

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