As a woman over 30, there have been many times where I wanted to start weight training but was either intimidated or didn’t want to get bulky. So, at 31, imagine my surprise when I found a good coach who introduced me to the positive aspects of weight training. A few years later, I enjoyed it so much, I became a coach myself! And now, I’m going to tell you why strength training is essential to women’s health and give you five reasons why women over 30 should strength train.
Reason 1: Strength Training Preserves Muscle Mass and Prevents Age-Related Muscle Loss
After 30, women naturally start losing 3-8% of muscle mass per decade if they don’t do work to actively maintain it. This is due to the natural and graduate decline in hormone levels like testosterone and estrogen, which both play a vital role in muscle building and maintenance. This can lead to a condition called sarcopenia, where muscle tissue is lost over time, impacting both strength and mass. Additionally, muscle fibers naturally become smaller and less efficient at contracting with age. Strength training helps preserve and build muscle, keeping you strong and independent as you age.
Reason 2: Boosts Metabolism & Aids in Fat Loss
Strength training increases metabolism because it builds muscle mass and muscle tissue burns more calories than fat tissue, even while resting! This, in turn, leads to a higher resting metabolic rate (RMR). Your RMR is the number of calories your body requires to perform basic functions, such as breathing, circulation and digestion. In fact, there are studies to suggest that strength training can increase RMR by 5-7%. Additionally, muscle burns more calories than fat, meaning the more muscle you have, the higher your RMR. Thus, the higher your RMR, the more calories you are burning during activity AND rest.
Reason 3: Strengthens Bones & Reduces Osteoporosis Risk
After 30, women are at a higher risk for osteopenia and osteoporosis due to a significant drop in estrogen levels that occurs during menopause. Estrogen plays a crucial role in maintaining bone density by slowing bone breakdown and stimulating bone formation. Thus, as estrogen declines, bone loss accelerates. Additionally, women generally naturally have smaller and less dense bones compared to men, further contributing to a higher risk. However, strength training increases bone density by applying stress to the bones through muscle contractions, which in turn signals the body to produce more bone tissue, resulting in denser and stronger bones. Not only does strength training increase bone mineral density, it reduces the risk of fractures and osteoporosis.
Reason 4: Improves Hormonal Balance & Mental Health
In addition to improving bone density, metabolism, and muscle mass, strength training can also help regulate hormone levels within the body. Strength training can help regulate cortisol levels, which can help improve sleep, reduce anxiety, and lower chronic stress. It can also help increase dopamine (which can decrease stress and depression), serotonin (which can help improve mood, social behavior, appetite, digestion, and memory), and endorphins (which are the body’s natural painkillers and mood elevators). Strength training can also help improve insulin sensitivity and regulate blood sugar by increasing muscle mass. This allows for muscle cells to use insulin more effectively to take up glucose. So, for athletes who have diabetes, strength training can help reduce the need for insulin and improve other components of diabetes.
Reason 5: Enhances Overall Strength, Posture, & Longevity
Strength training has been linked to longer life expectancy and a lower risk of chronic diseases, such as heart disease and diabetes. Additionally, strengthening the trunk muscles (core, back, and shoulders) through targeted exercises can significantly improve posture by promoting proper alignment and form. It can also improve balance and coordination by training neuromuscular coordination, which in turn will lead to better balance and a reduced risk of falls, which is especially important for aging women (especially as women lose more bone density!). Lastly, as overall strength improves, everyday tasks– such as carrying groceries, lifting kids, or climbing stairs– becomes easier.
Strength training isn’t just about looking toned, it’s about staying strong, healthy, and independent for years to come. It’s one of the best investments in long-term health that women of all ages, but especially women over 30, can make. If you’re a woman over 30 and you’re interested in strength training, we want to help you on your journey! Reach out to us today and book a FREE No-Sweat Intro Session where we can help you reach your strength goals.
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