By Gabe Sanders PhD, NSCA-CSCS
If you are like many women, your favorite way to stay active might be walking, yoga, or a good cardio class. These are all great for your health, but new research shows that one type of exercise deserves more attention, strength training. For women in midlife and beyond, building strength is not just about fitness, it is about protecting your long-term health and well-being.
The risk of osteoporosis and strength training
As women age, changes in hormones naturally lead to a gradual loss of muscle, bone density, and metabolic function. This can raise the risk of osteoporosis, weight gain, low energy, and even chronic disease.
The good news is that resistance training can slow these changes and in many cases improve them. A 2024 review of 12 clinical studies on women over 50 found that strength training helped increase muscle strength, supported healthier bones, improved blood sugar control, and lifted overall mood.
Two sessions a week
You do not need to lift heavy weights or join an intense gym class to see results. Simple movements using your body weight, resistance bands, or light dumbbells are enough when done regularly. Just two sessions per week can improve balance, ease joint discomfort, and lower feelings of stress.
Beyond the physical benefits, strength training also helps you stay independent, confident, and capable. It can reduce your risk of falls, support healthy weight, and even ease symptoms related to menopause. Whether you are just getting started or looking to update your routine, adding strength work is one of the best choices you can make for your future.
It is never too late to begin, and small steps today can lead to a stronger tomorrow.
Article’s Source
González-Gálvez, N., Moreno-Torres, J. M., & Vaquero-Cristóbal, R. (2024). Resistance training effects on healthy postmenopausal women: a systematic review with meta-analysis. Climacteric, 27(3), 296-304.
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